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Primal Cheese Curds

By November 5, 2014February 18th, 2023Uncategorized

Primal Cheese Curds


I took my boys to the Minnesota State Fair this past August and we had a blast! But one thing I did miss was fried cheese curds. Being from Wisconsin cheese curds is something that is hard to pass up! So when we came home the boys and I created these little bites of heaven…primal cheese curds.

Primal Cheese Curds

People often wonder what do we eat as a family. I respond with “we eat the same foods, just adapt the recipe a bit:)” It’s not only fun, but we don’t feel gross after eating the adapted recipes!

Primal Cheese Curds


Cheese Curds

Maria Emmerich
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Servings 4


  • 2 TBS MCT oil
  • 2 TBS organic butter
  • 4 oz Cheese curds frozen
  • 2 oz Bacon or Prosciutto very thinly sliced
  • Optional: chopped herbs


  • Heat oil and butter in a sauté pan to medium-high heat.
  • Cut the prosciutto in ½. Wrap the pieces of bacon or prosciutto around each cheese curd, being careful to completely cover all the cheese. Secure bacon with a toothpick. If you use prosciutto it is “sticky” enough that you should not have to secure with a toothpick. If desired, roll in chopped herbs for a crispy herb crust. TIP: You can freeze until ready to fry.
  • Place each frozen wrapped cheese curd into the hot oil, turning frequently, until the outsides become slightly crisp and the cheese becomes gooey. This will only take a few minutes.
  • Remove to a platter, cool slightly, and enjoy with BBQ mustard or keto ketchup!

Primal Cheese Curds


Testimony of the Day

“Hi Maria- I wanted to share with you what I’m sure you’ve heard 1000000 times in similar versions. I’ve been on you (very) well-adapted ketogenic diet for about a month now. I stumbled across your site in a very roundabout fashion, but it plays into my “testimony”. I was suffering from severe constipation which required 2 daily doses of Miralax, and I had developed a chronic fissure from all the “not going”. I’m only 29 (28 at the time), and I’d had colonoscopies and scopes and work ups like you wouldn’t imagine. The answer always was “increase your fiber and whole grains”. You can imagine how that absolutely did not work. I was researching natural means of healing fissures when I began reading about coconut oil- which by the way, 100% healed me. After that, I started looking in to coconut oil and found you! Yay!

So, not only did I have constipation, but I would swing unpredictably between constipation and severe and painful diarrhea- all the time! In addition to the constipation/diarrhea debacle, it seemed like every time I went to the doctor, I was diagnosed with another autoimmune disease. I was 15 when I was diagnosed with Hashimoto’s, 21 when I was diagnosed with Lupus, 26 when I was diagnosed with Autoimmune Progesterone Dermatitis (an extremely rare autoimmune condition where your body reacts to your natural progesterone spikes. Basically, in the days right before my cycle, I essentially became almost anaphylactic, with severe and massive hives, and angioedema which mainly affected my eyes and lips… (Eddie Murphy Nutty Professor style- seriously) I have to carry an Epipen just for my own period! Doctors had no answers for why this condition suddenly appeared, and why it went into remission about a year later), 28 when I was diagnosed with Hydradenitis Suppurativa (chronic, tunneling, painful boils), and 28 again when I was diagnosed with Psoriasis, including scalp and inverse (28 = not my year). And I would have bet my life on a Celiac’s diagnosis. The only conclusive answer anyone could give me as to why I was plagued with autoimmune diseases was “Pregnancy is a game changer”, and basically blamed all my “conditions” on the birth of daughter when I was 20. 

Over the past decade, I have literally ballooned- there is no other word for it. I was plagued with skin issues, abdominal pain and bloating, depression, anxiety, fatigue, chronic pain- you name it. I had near debilitating plantar fasciitis, and had recently just developed excruciating sciatica that was pretty much interfering with nearly every aspect of my life. I had pitting- I’m talking half an inch deep, pit for an hour- edema in my lower legs, that would occasionally move to my feet. Excema – everywhere, even inner ears! psoriasis, boils, joint pain, back pain- just complete pain and sadness and misery. I was nearing the end of my rope, and so tired of feeling like an old woman on her death bed. I was taking 3400mg plus of Motrin every day, Bentyl for stomach aches, prescriptions for my Lupus, thyroid, and depression, Ketoprofen, Tylenol, Excedrine- anything to combat the pain and swelling. And PMS, it would knock me on my butt and off my rocker! I would feel entirely exhausted on top of everything else PMS brings. And did I mention- I was constantly starving? All the time. ALL the time. Last year, I followed “Chose to Lose”, which is a version on carb cycling, and while I did rapidly lose around 40 pounds, I was literally ravenous, counting down my three hour intervals to eat, and I still suffered from all my ailments- and the constipation and diarrhea was sooooo much worse than it ever was! 

So, after I found you, it took me a while to commit, But I finally decided, 29 was my year (January birthday!), and went for it.

On day one of keto, I had NO foot pain from my fasciitis and my sciatica vanished – both of which I suspected were inflammatory. My edema has nearly subsided, and I can see all the bones in my feet again! Almost instantly, it was like someone stuck a pin in my face and let the air out! The difference is stunning. My knees don’t ache, my back barely aches anymore, and I’ve yet to see a single boil. My psoriasis is nearly completely healed (it is winter…) and I haven’t dosed on Miralax a single time, and all is well in that realm! The only time I’ve had diarrhea was from magnesium … Too much too soon. I am never, ever, ever hungry or hangry- and it feels amazing to not be a slave to food any longer. After my first deliciously fattening meal, I literally felt warmth in my chest, like my heart was expressing it’s thankfulness for finally nourishing my body. I am quite positive I have lost weight, although I have no interest in the scale at this point, I just want to focus on how amazing I feel right now. I haven’t made an appointment to check my Lupus labs yet, but I expect great things. I plan on working with a naturopath for lowering my Armour Thyroid dose, which I also expect to see improvement in.

And the final part- I had my cholesterol checked prior to starting this journey. In not even one month’s time- I shaved 45 points off my total cholesterol, which wasn’t even high to begin with, and 22 points off my LDL, which again wasn’t high either. My HDL took a 20 point dive which was perplexing, but I assume it will all even out as my body stabilizes and adjusts.

I am so looking forward to what the future holds, and for the first time since high school graduation- I can honestly say that I feel like my life is beginning and I cannot thank you enough. You have truly and completely saved my life, in ways you could never possible know.

Thank you just can’t express my gratitude and appreciation and joy enough- but thank you all the more!”  -Kyria

Click HERE to start your journey to a keto-adapted diet!

Primal Cheese Curds

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Nancy Loy says:

    What is cheese curd? I have only known it as cottage cheese.

  • Sharon says:

    Love this recipe!!

  • Wow, for someone plagued with so Many autoimmune disorders, what a miracle it must’ve been to discover the keto diet!

    Marvelous cheesecurd recipe, Maria. Maybe sometime when I can eat cheese. 🙂

  • Melinda says:

    I have the same question as Nancy. What is cheese curd?

  • Min says:

    Woo Hoo! Cheese curds! Most people outside of Wisconsin have never had the pleasure of a cheese curd. Fresh and squeaky or gooey and fried, Yum.
    Info on them… http://www.wisconsinfriedcheesecurds.com/Pages/cheese_curd.aspx

  • Becky says:

    These Keto Fried Chees Curds look amazing!! I think Costco even sells cheese curds in Canada. Cheese curds are big in Quebec too, so the rest of Canada (I’m in the west) have gotten to know Poutine. Originally it is french fries topped with cheese curds and smothered with gravy! I bet this could be ‘healthified’ too. Eggplant fries, cheese curds and keto gravy??

  • Becky says:

    btw, I love Kyria’s testimony, it gives me so much hope, but is her picture supposed to be on the recipe? I really like to have a picture of the food on the recipe so that I can have an idea of what it is supposed to look like as I make it. Maybe it’s just me?

  • Kathy says:

    I am so happy for Kyria! What an amazing story she has shared. I want to thank Maria for sharing Kyria’s success and for all her insights and recipes.

  • angela says:

    Does anyone know if you can buy cheese curds in southeastern Texas? This is the first I’ve heard of them and I don’t recall ever seeing them in stores.

  • Kelle says:

    Ellsworth Creamery has an online store and they ship cheese curds: http://store.ellsworthcheese.com. These are the best, and I think they use this brand at the State Fair too!

  • Jackie says:

    Yoopers (natives of the Upper Peninsula of Michigan-me) know cheese curds!!

  • Patti says:

    I’ve never seen frozen cheese curds. Are they the same as cottage cheese? Thanks.

  • Barbara says:

    What is the ketchup recipe?

    • Maria Emmerich says:

      Here is a quick easy one. 🙂
      1 6 oz can tomato paste
      2 TBS apple cider vinegar (or coconut vinegar)
      1 TBS Swerve
      1 tsp garlic powder
      1 tsp onion powder
      1 tsp salt
      1 1/2 cups water

      Combine all ingredients in a sauce pan. Bring to a boil. Simmer for 45 minutes.

  • Sheeyl says:

    I am loving your site and would like to start cooking for my daughter who has autoimmune issues with dairy, egg, and gluten issues. Which of your plans would be egg-free?

    • Maria Emmerich says:

      Well, my accelerated and advanced keto plans are gluten and dairy free. They do have eggs. I find most clients can have eggs again once removing grains, gluten, sugars, etc. But if not, you can message me after you purchase and I can send some egg free options. 🙂

      • Sheryl says:

        That would be great news to be able to eat eggs again. Yesterday I purchased the ketonix and advanced keto for $150.. I am thinking now I want the 90 day plan of maintenance,accelerated And advanced. Could I upgrade and then I would like to message you and get some eggfree options?

  • Wenchypoo says:

    If you don’t have access to cheese curds, you can sub chunks of halloumi or queso–both of these are non-melting cheeses. Consider giving these guys “a roll in the hay” so to speak: roll them in pork rind flour+ gelatin powder before cooking–it makes them crispy.

  • Debi says:

    I am Histamine Intolerant (as well as many food intolerances) and would love to purchase your 30 day Advance Keto Package. Will this be suitable for me? Thank you for all the information you share, it is life changing and inspiring! From sunny South Africa, Cape Town

    • Maria Emmerich says:

      I think they are pretty close. They are dairy free, only fresh meats. There are eggs, but I find that most clients, once removing the other foods (gluten, grains, sugars) can have eggs again without issue.

  • Mary says:

    Maria, please help. I recently read somewhere on your site an entry written by a women concerned that both her husband and her son fell asleep immediately after eating meals (low carb). You responded with a brief explanation and a supplement recommendation. I got interrupted and lost the reference and after hours of searching through all your books and your site, I cannot find it anywhere. Please help me find this as my husband does the same and I am quite concerned. Thanks so much … between you and Dr. Davis, our lives have been completely turned towards health. Bless You!

    • Maria Emmerich says:

      Sorry, not sure what post you are referring to. It could be too much protein and not enough fat in the meal. Thanks!

  • Mary says:

    Thanks Maria. I’ll continue to look … problem is I search so much on your site that I can’t remember under which title I saw the comments. Perhaps they will come up again!

  • Teresa says:

    Many of the cheese factories in Wisconsin will ship them. I have bought them and had them shipped to me before. Definitely worth it

  • Shawn Stewart says:

    Kroger carries Wisconson Cheese Curds in their specialty cheese section by the deli

  • B says:

    Cheese curds are regional, Wisconsin and surrounding states. My trucker husband brings them home occasionally, fresh are best. You can order them on line but much expensive do to packaging perishable food item. I’ll have to try this the next time he brings home some curds.

  • Jenny says:

    Hi Maria,
    Have you ever heard about this skin disease: “Hidradenitis Suppurativa” or also called HS?
    Thank you

  • martha Edwards says:

    What is MCT oil? Thanks

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