Is Mozzarella cheese healthy? Discover the nutritional value and health benefits of eating mozzarella cheese regularly. And grab some amazing recipes to pamper your taste buds.

Fresh mozzarella is a tasty addition to any recipe and these side and main dishes we are including here are no exception. Whether it’s used in a classic combo like tomatoes and basil or paired with something unexpected like salmon, these mozzarella recipes are delicious. Recipes like Mozzarella, Basil & Zucchini Frittata and Hasselback Caprese Chicken are tasty, fresh and highlight a yummy cheese.

What Is Mozzarella Cheese?

Mozzarella is a type of cheese that is made from buffalo or cow’s milk. It is a soft, white cheese that can get more firm with age. Many people love this Italian cheese for its smooth and creamy texture with a mild flavor and a hint of acidity. It is stringy but becomes smooth when melted, making it perfect for a variety of dishes from salad to pasta.

Health Benefits of Mozzarella Cheese

Good Source of Protein

Similar to other types of cheese, an ounce of mozzarella provides about 6 grams of protein—similar to the amount of protein present in 1 ounce of cooked meat, poultry or seafood. Protein is an essential nutrient that is part of every cell in the body. It fuels your body with energy and is needed for cell growth and repair. Protein also plays a crucial role in producing hormones and enzymes and making antibodies to support the immune system to fight off illnesses and infections.

Less Sodium than Other Cheeses

Mozzarella is a lower-sodium cheese, coming in at about less than half the sodium of other popular cheeses, like feta and Parmesan, with 138 milligrams per serving. This is roughly 6% of the American Heart Association’s recommended daily intake of 2,300 mg of sodium or less.⁴

Sodium is vital for muscles and nerves to function properly and is an electrolyte important for keeping fluids in balance. Because sodium is present in nearly every food, choosing foods with lower amounts of sodium could prevent overconsumption of it. Too much sodium can lead to water retention, high blood pressure and heart and kidney diseases in the long run.

Lower in Saturated Fat

Compared to many other types of cheese, mozzarella has a higher moisture content and less total fat. It also has lower amounts of saturated fat than most types of cheese—although it still has a considerable amount. And eating too much saturated fat might increase the risk of heart disease. However, growing evidence suggests that nutrients in cheese may work together to decrease the risk for cardiovascular disease compared to other dairy products, such as milk and yogurt, when matched for fat content.⁵

Until we know more, it’s best to follow the 2020-2025 Dietary Guidelines for Americans’ advice for saturated fat, which recommends limiting it to no more than 10% of calories.⁶ In other words, if you eat a 2,000-calorie diet, the amount of saturated fat in one serving of mozzarella cheese contributes to about 2% of your total calories.

Contains Nutrients for Healthy Bones and Teeth

Cheese provides calcium, phosphorus and zinc, which all play essential roles in bone health—and it may protect your teeth in other ways, too. Mozzarella cheese is a nutrient-dense food that offers many health benefits, including helping to reduce the risk of osteoporosis.

Promotes Gut Health

Mozzarella cheese is a source of gut-loving probiotics, including Lactobacillus casei and Lactobacillus fermentum.⁸ Probiotics are important for gut health and play a role in the immune system. Combining mozzarella cheese with fruits and vegetables is another strategy for supporting gut health.

Mozzarella Cheese Nutrition

Mozzarella is a gluten-free dairy product which makes it an important food item that is rich in protein, minerals, and vitamins for Celiac disease people.
It is a rich source of calcium (505 mg/3.5 oz or 50.5% of DA), zinc, and phosphorous (354 mg/3.5 oz or 50% of DA); and together with vitamin-D, these minerals help in the growth and development of bone and teeth, especially in the children.
Mozzarella is deemed as n healthy dairy product since most of the milk constituents undergo enzymatic/biochemical changes into more easily digestible and health-benefiting products.
Mozzarella contains all the vitamins available in the milk, both fat-soluble and B-complex groups of vitamins. It is particularly rich in vitamin B-12(2.28 mg or 95% of DA/100g) and vitamin A (676 IU/100g).
Mozzarella also holds modest levels of copper, selenium, iron, pyridoxine, vitamin E, and manganese. These minerals and vitamins take part in various metabolic functions in humans.

For every ounce (28 g) of whole-milk mozzarella cheese you eat, you get:

Calories: 85
Total Carbohydrates: 1 g
Dietary Fiber: 0 g
Total Sugar: 0 g
Protein: 6 g
Fat: 6 g
Saturated Fat: 4 g
Sodium: 138 mg
Calcium: 143 mg (10% Daily Value)
Phosphorus: 100 mg (8% Daily Value)
Zinc: 0.8 mg (7% Daily Value)

One ounce of mozzarella cheese provides close to one-third of the suggested daily intake of dairy foods on a 2,000-calorie eating plan.

Mozzarella cheese is rich in several essential vitamins and minerals, making it a nutrient-dense food despite its high-fat content.

Key Vitamins

Vitamin B12: One of the most prominent vitamins, providing 38–70% of the Daily Value (DV)per 100g, crucial for nerve function and red blood cell formation.
Riboflavin (B2): Offers 17–27% of DV, supporting energy metabolism and skin health.
Vitamin A: Contains 14–25% of DV, important for vision, immune function, and skin health.
Vitamin D: Present in variable amounts depending on milk source and grazing, but generally low.
Vitamin K: Provides 3% of DV, involved in blood clotting and bone metabolism.
Vitamin E: Small amounts contribute to antioxidant defense.

Key Minerals

Calcium: 50–70% of DV per 100g, vital for strong bones and teeth, muscle function, and nerve signaling.
Phosphorus: 35–78% of DV, works with calcium for bone health and energy production.
Sodium: 26–51% of DV, important for fluid balance but should be monitored in sodium-sensitive individuals.
Zinc: 19–33% of DV, supports immune function and wound healing.
Selenium: 24–50% of DV, acts as an antioxidant and supports thyroid function.
Magnesium: 5–7% of DV, involved in over 300 enzymatic reactions, including muscle and nerve function.

Additionally, mozzarella contains small amounts of iron, copper, manganese, potassium, and choline, and fresh mozzarella may include probiotics that support gut health.

How to Enjoy Mozzarella Cheese

Mozzarella cheese is just as versatile as it is nutritious. It is widely used in Mediterranean and international cuisine for how easily it melts and its delicious flavor. The white soft cheese pairs with everything from sweet to savory, making it well-loved by chefs and home cooks alike. Pair it with tomatoes, pesto, fruits and more for a nutritious meal or snack. Fresh mozzarella is also a perfect slicing cheese for pizzas, Caprese salad and flatbreads.

Melt mozzarella over toast or your favorite protein, add it to breakfast with some Sun-Dried Tomato & Fresh Mozzarella Cheese Quiche, or use it to top roasted vegetables. A delicious option is the Roasted Bell Pepper Salad with Mozzarella & Basil. The possibilities are endless!

Enjoy a stylish Italian salad, featuring sliced fresh mozzarella, ripe tomatoes, and fragrant sweet basil, all seasoned with salt and drizzled with olive oil.
Margherita pizza is a classical Neapolitan pizza made with San Marzano tomatoes, mozzarella cheese, fresh basil, salt, and extra-virgin olive oil.
Baked meat lasagne is the Campania dish, topped with melted mozzarella cheese.
Grilled mozzarella sandwich with egg is a mouth-watering snack.
Prepare middle-eastern style mozzarella cheese kunafa (pastry) dessert.

You can also simply eat mozzarella cheese as is.

The Bottom Line

Mozzarella is lower in fat and sodium than many other kinds of cheese, and part-skim varieties have even less total and saturated fat. Like other cheese, mozzarella is a good source of protein and calcium and also contains phosphorus—all of which are essential nutrients for optimal health.

To fully appreciate its freshness and flavor, mozzarella cheese should be brought to room temperature before consumption.

Mozzarella is a delightful dairy product renowned for its convenience and versatility in various recipes, including sandwiches, salads, main dishes, and desserts.You can enjoy mozzarella cheese in various dishes, from sweet to savory and from breakfast to dinner.

SOME RECIPES USING MOZZARELLA

1. AIR FRYER MOZZARELLA STICKS

Ingredients:

12 mozzarella sticks

2 cups panko bread crumbs

Kosher salt

Freshly cracked black pepper

2 Large eggs, well-beaten

1/3 cup all-purpose flour

Warm marinara, for serving

Step 1Freeze mozzarella sticks until frozen solid, at least 2 hours.
Step 2After 3 hours, set up a breading station: Place panko, eggs, and flour in 3 separate shallow bowls. Season panko generously with salt and pepper.
Step 3Coat frozen mozzarella sticks in flour, then dip in egg, letting excess egg drip back into bowl, then panko, back in the egg, then back in the panko.
Step 4Arrange frozen breaded mozzarella sticks in an even layer in the basket of your air fryer. Cook on 400° for 6 minutes, or until golden and crisp on the outside and melty in the center.
Step 5Serve with warm marinara sauce for dipping.

· For oven

Step 1Freeze mozzarella sticks until frozen solid, at least 2 hours.
Step 2When ready to bread, preheat oven to 400° and line a small baking sheet with parchment paper. Set up a breading station: Place panko, eggs, and flour in 3 separate shallow bowls. Season panko generously with salt and pepper.
Step 3Coat frozen mozzarella sticks in flour, then dip in egg, letting excess egg drip back into bowl, then panko, back in the egg, then back in the panko. Arrange on a baking sheet.
Step 4Bake for 8 to 10 minutes, watching carefully so the cheese doesn’t ooze.
Step 5Serve with warm marinara sauce for dipping.

PERFECT CAPRESE SALAD

1 lb. fresh mozzarella
4 large or 6 medium ripe tomatoes, sliced
1 bunch fresh basil, stems removed and discarded
Extra-virgin olive oil, for drizzling
Flaky sea salt
Freshly ground black pepper

On a large plate or platter, layer mozzarella and tomato slices in an alternating pattern. Top with basil leaves, drizzle with olive oil, and season with salt and pepper.

CAPRESE STUFFED PORTOBELLO SALAD

Ingredients:

3 tablespoons extra-virgin olive oil, divided
1 medium clove garlic, minced
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
4 portobello mushrooms (about 14 ounces), stems and gills removed (see Tip)
1 cup halved cherry tomatoes
½ cup fresh mozzarella pearls, drained and patted dry
½ cup thinly sliced fresh basil
2 teaspoons best-quality balsamic vinegar
Preheat oven to 400 degrees F.
Combine 2 tablespoons oil, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, about 10 minutes.
Meanwhile, stir tomatoes, mozzarella, basil and the remaining 1/4 teaspoon salt, 1/4 teaspoon pepper and 1 tablespoon oil together in a medium bowl. Once the mushrooms have softened, remove from the oven and fill with the tomato mixture. Bake until the cheese is fully melted and the tomatoes have wilted, about 12 to 15 minutes more. Drizzle each mushroom with 1/2 teaspoon vinegar and serve.

Tip: To prepare portobello mushroom caps, gently twist off the stems of whole portobellos. Using a spoon, scrape off the brown gills from the underside of the mushroom caps. If you prefer, purchase portobello mushroom caps, rather than whole mushrooms.

4. HASSELBACK TOMATO CAPRESE SALAD

Ingredients:

4 medium tomatoes, cored
3 ounces fresh mozzarella, thinly sliced into 16 pieces
16 fresh basil leaves
¼ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic glaze (see Tip)

Directions

Place tomatoes cored-side down on a cutting board. Make 8 cuts down each tomato, slicing almost to the bottom (or core) but not all the way through. Carefully transfer the tomatoes to a serving platter. Fill each cut alternately with mozzarella and basil. Sprinkle with salt and pepper. Drizzle with oil and balsamic glaze.

5. KILLET RAVIOLI LASAGNA

Ingredients

1 (24 ounce) package frozen or refrigerated cheese ravioli
1 pound lean ground beef
1 ½ teaspoons dried oregano
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon ground pepper
1 (28 ounce) can no-salt-added crushed tomatoes
¼ cup chopped fresh basil
8 ounces small fresh mozzarella balls, divided

Directions

Preheat broiler. Bring a large pot of water to a boil. Cook ravioli according to package directions; drain and set aside.
Meanwhile, cook ground beef in a large cast-iron or broiler-safe skillet over medium-high heat until cooked through, 4 to 5 minutes, using the back of a wooden spoon to crumble the beef. Season with oregano, garlic powder, salt and pepper.
Add tomatoes and basil; bring to a simmer. Fold in the cooked ravioli and half of the mozzarella balls.
Scatter the remaining mozzarella balls over the top of the pasta. Carefully transfer the pan to the oven. Broil until the cheese is melted, 2 to 3 minutes.

6. BACON WRAPPED MOZZARELLA STICKS

Ingredients:

12 sticks string cheese

12 slices bacon
2 tsp. Italian seasoning
Marinara, for serving

Step 1Unwrap string cheese and place on a plate or small baking sheet. Freeze until solid, 4 hours up to overnight.
Step 2Preheat oven to 400° and line a medium baking sheet with foil. Place bacon in an even layer and sprinkle with Italian seasoning. Bake until slightly crisp but still bendable, 12 to 15 minutes.
Step 3Remove bacon from oven and let cool slightly. Line a small baking sheet with foil.
Step 4Wrap each frozen stick of string cheese with 1 strip bacon. Place on prepared baking sheet and bake until bacon is crisp and string cheese is just starting to melt, 5 to 7 minutes.
Step 5Serve with marinara on the side for dipping.

7. GARLICKY SHRIMP ZUCCHINI BOATS

Yields:4 serving(s)

We think zucchini is extremely underrated. It’s delicious grilled or sautéed as an easy summer side, but we also love to use it as a vessel for satisfying weeknight dinners. We’ve stuffed zucchini with almost everything you can think of (we’re looking at you, creamy mac & cheese and chicken chowder), but when we’re craving a saucy summer dinner, we turn to these garlicky shrimp zucchini boats.

Sweet, juicy shrimp is bathed in a creamy tomato-Parmesan sauce, then baked with mozzarella until golden and bubbly in this recipe. Reminiscent of a creamy shrimp scampi, the filling in these zucchini boats would be delicious in practically anything, from pasta to stuffed peppers. Ready in around an hour, this is the perfect easy dinner to satisfy everyone.

Ingredients:

4 large zucchini, halved lengthwise
1 Tbsp. extra-virgin olive oil
1 tsp.fresh thyme leaves
2 Tbsp. butter
3/4 lb. large shrimp, peeled and deveined
2 tomatoes, chopped
3 cloves garlic, minced
1/4 cup heavy cream
1/4 cup freshly grated Parmesan
Juice of 1/2 lemon
1 cup shredded mozzarella
Freshly chopped parsley, for garnish (optional)

Directions:

Preheat oven to 350°. Score zucchini (like you’re dicing an avocado) and scoop out insides with a small spoon, leaving a ¼”-thick border intact. Chop zucchini pulp and set aside.
Step 2Place zucchini boats in a large baking dish and drizzle all over with oil. Season with salt and pepper and sprinkle thyme on top. Bake until tender, about 20 minutes.
Step 3In a large skillet over medium heat, melt butter. Add shrimp and season with salt and pepper. Cook until pink and cooked through, 3 to 4 minutes. Remove from heat, let cool, then chop into bite-size pieces.
Step 4Return skillet to medium heat and melt remaining 1 tablespoon butter. Add reserved zucchini pulp, tomatoes, and garlic, season with salt and pepper, and cook until fragrant, 1 minute more. Add cream, Parmesan, and lemon juice, and cook until slightly reduced, 3 minutes. Remove from heat and fold in cooked shrimp.
Step 5Fill zucchini boats with shrimp mixture and top with mozzarella. Bake until cheese is bubbly, about 10 minutes more.
Step 6Garnish with more Parmesan and parsley, if desired, before serving.

Our “ROYAL” Mozzarella is crafted using whole milk from grass-fed cows, following the Italian traditional method. It comes packed in 1 kg and 2 kgs. vacuum wrapping. We deliver all over Kenya. Please feel free to enquire further.

Tels.: 0722510209 – 0736325749 (WhatsApp) – 0721510369.

Is Mozzarella cheese healthy? Discover the nutritional value and health benefits of eating mozzarella cheese regularly. And grab some amazing recipes to pamper your taste buds.