Halloumi is a firm, salty Cypriot cheese that holds its shape when grilled or fried, giving a golden crust and squeaky bite. It is made from pasteurised milk and cooked before serving, so it is a safe cheese in pregnancy.
Why it's good in pregnancy
Halloumi brings a solid helping of protein and calcium — about 7 g of protein and 200 mg of calcium in a 30 g slice — nutrients that build your baby's bones and tissues. Because it is grilled or fried until hot, it skips the listeria question that soft cheeses raise.
Key nutrients
CalciumA single grilled slice gives around a fifth of your daily calcium for your baby's bones and teeth.
ProteinHalloumi is one of the more protein-dense cheeses, with about 7 g per slice.
Serving ideas
Grilled halloumi with roasted peppers and couscous
Halloumi and vegetable skewers on the barbecue
Fried halloumi in a wholemeal wrap with salad
Halloumi cubes in a warm lentil salad
A halloumi burger with grilled mushroom
Safety
Halloumi is a pasteurised, brined cheese and is fine grilled or fried.It is salty, so pair it with plenty of vegetables.
Choose halloumi labelled pasteurised, which covers nearly all supermarket packs; traditional unpasteurised versions exist in Cyprus, so check if you are buying abroad. Cook slices until golden on both sides, about two minutes a side in a hot dry pan. It can hold 2–3 g of salt per 100 g, so treat it as a protein portion rather than a snack and balance it with salad, roasted vegetables or grains. Once opened, keep it in its brine in the fridge and use within a few days.
Common questions
Can I eat halloumi during pregnancy?Yes — supermarket halloumi is pasteurised and is served grilled or fried, so it is a safe cheese in pregnancy.
Does halloumi need to be cooked when pregnant?Pasteurised halloumi is safe either way, but it is almost always eaten cooked, which makes it an easy choice.
Is halloumi too salty in pregnancy?It is high in salt, so keep to a couple of slices and balance it with vegetables rather than adding more salt to the meal.
Did you know?
Halloumi's high melting point comes from being heated in whey during production, which sets the proteins so it browns rather than melts.
Traditional halloumi is a blend of sheep's and goat's milk; most supermarket versions now add cow's milk.
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