Craving Cotija but worried about pregnancy safety? Many cheeses come with warnings for expecting mothers, but what about this salty, crumbly Mexican favourite? Whether sprinkled on elotes or crumbled over tacos, Cotija is a beloved addition to many dishes. The good news? Unlike some cheeses, Cotija is considered safe during pregnancy. Here’s everything you need to know about enjoying it while expecting, plus a delicious pregnancy-friendly recipe at the end!
SEE ALSO: Which types of cheeses you should avoid eating when pregnant? →
What is Cotija cheese?
Cotija is a Mexican cheese made from cow’s milk. It has a crumbly texture and a salty, tangy flavour. Named after the town of Cotija in Michoacán, this cheese is often compared to Parmesan due to its firm, aged variety. There are two main types:
- Fresh Cotija (Cotija Fresco) – A younger, softer cheese with higher moisture.
- Aged Cotija (Cotija Añejo) – A drier, harder version with a more intense flavour.
Cotija is commonly used to top dishes like tacos, elotes (Mexican street corn) and refried beans.
Why cheese safety matters during pregnancy
Pregnant women are more susceptible to foodborne illnesses, particularly listeriosis, which is caused by the bacteria Listeria monocytogenes. Listeriosis can lead to severe complications, including miscarriage, preterm birth and stillbirth. Soft cheeses, especially those made from raw milk, pose a higher risk because they provide a moist environment where bacteria can thrive.
Listeria monocytogenes is particularly dangerous because it can survive refrigeration and grow at temperatures as low as 1°C (34°F). This makes proper cheese selection and storage crucial for pregnancy safety. The incubation period for listeriosis can range from a few days to several weeks, meaning symptoms may not appear immediately.
Additionally, research shows that pregnant women are about 20 times more likely to develop listeriosis compared to the general population. Symptoms include fever, muscle aches, nausea and, in severe cases, complications affecting the baby.
Is Cotija safe during pregnancy?
Unlike soft, high-moisture cheeses, Cotija—whether pasteurised or unpasteurised—is considered safe to eat during pregnancy. This is because its low moisture and high salt content make it an inhospitable environment for harmful bacteria like Listeria monocytogenes.
Why is Cotija safe even when unpasteurised?
- Low moisture content – Bacteria require moisture to thrive, and Cotija is a dry cheese.
- High salt levels – Salt acts as a natural preservative, inhibiting bacterial growth.
- Ageing process – Aged Cotija undergoes a drying and curing process that further reduces bacterial risks.
While unpasteurised cheeses are often flagged as unsafe for pregnant women, Cotija’s unique characteristics make it an exception. However, it is still essential to buy from reputable sources to ensure proper handling and hygiene standards.
Nutritional benefits of Cotija cheese for pregnant women
Cotija is not just a safe option—it also provides essential nutrients for pregnancy. Here’s a look at its nutritional profile:
- Protein – Supports foetal growth and maternal health.
- Calcium – Essential for the development of the baby’s bones and teeth.
- Phosphorus – Works with calcium to support strong bones.
- Vitamin B12 – Important for neurological development and red blood cell production.
- Sodium – While necessary in small amounts, Cotija is high in salt, so it should be consumed in moderation.
Should pregnant women eat Cotija cheese regularly?
While Cotija offers great nutritional benefits, its high sodium content means it should be eaten in moderation. Too much salt can contribute to high blood pressure and water retention, which are concerns during pregnancy.
If you have been advised to limit sodium intake, consider balancing your diet with lower-salt cheese options.
How to safely enjoy Cotija during pregnancy
If you’re craving Cotija, follow these guidelines:
- Buy from trusted sources – Ensure proper handling and hygiene to avoid contamination.
- Store properly – Keep Cotija in the fridge at or below 4°C (40°F) and consume within a reasonable timeframe.
- Pair with nutrient-rich foods – Enjoy Cotija with vegetables, whole grains and lean proteins for a balanced diet.
Healthy pregnancy-friendly alternative cheeses
If you want to switch things up, consider these pregnancy-safe substitutes:
- Parmesan – Aged and hard, with a similar salty, umami-rich taste.
- Feta (pasteurised) – Offers a crumbly texture like fresh Cotija.
- Ricotta Salata – A firmer, salted cheese with a mild taste.
- Grated Pecorino Romano – Another aged, hard cheese with a bold flavour.
Pregnancy-friendly recipes using Cotija
If you’re looking for ways to enjoy Cotija safely during pregnancy, try these delicious recipes:
- Cotija Scrambled Eggs – Fluffy eggs mixed with crumbled Cotija and fresh herbs.
- Grilled Veggie Quesadillas – Roasted vegetables and melted Cotija between whole wheat tortillas.
- Avocado and Cotija Salad – A fresh mix of avocado, cherry tomatoes and Cotija with a citrus dressing.
- Baked Sweet Potatoes with Cotija – Sweet potatoes topped with Cotija, black beans and lime juice.
- Mexican-Style Rice Bowl – Brown rice, beans, grilled chicken, Cotija and a squeeze of lime.
- Elotes (Mexican Street Corn) – Elotes are a popular Mexican street food consisting of grilled corn on the cob, typically slathered in mayonnaise, butter, Cotija, chili powder and lime juice.
Featured Recipe: Pregnancy-Safe Elotes (Mexican Street Corn)
Ingredients
- 4 ears of corn, husked but with some husks tied back for presentation
- 2 tbsp butter, melted
- ¼ cup mayonnaise
- ½ cup Cotija cheese, finely crumbled
- 1 tsp chilli powder
- ½ tsp smoked paprika
- 1 tbsp lime juice
- 2 tbsp Mexican crema or sour cream (for extra drizzling)
- 2 tbsp chopped coriander (optional)
- Lime wedges, for serving
Instructions
- Grill the corn – Preheat a grill or stovetop griddle to medium-high heat. Cook the corn for 8-10 minutes, turning occasionally, until charred in spots.
- Prepare the sauce – In a small bowl, mix mayonnaise, melted butter and lime juice.
- Coat the corn – Brush the mayo mixture evenly over each cob.
- Add toppings – Sprinkle a generous amount of Cotija cheese, followed by chilli powder and smoked paprika.
- Drizzle and garnish – Drizzle with Mexican crema or sour cream for extra creaminess, then sprinkle with coriander if desired.
- Serve – Arrange on a plate with lime wedges and enjoy warm.
Conclusion
Cotija cheese, whether pasteurised or unpasteurised, is considered safe for pregnancy due to its low moisture and high salt content. It also provides key nutrients beneficial for both mother and baby.
However, due to its high sodium content, it should be eaten in moderation. By following simple safety measures and dietary balance, you can continue to enjoy the delicious flavour of Cotija cheese throughout your pregnancy!
References
Safety in Pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.
