Is mozzarella safe during pregnancy?
At a Glance:
Concern: Mozzarella is a soft cheese, which can pose a risk if made from unpasteurized milk due to potential Listeria contamination.
Risk Level: Safe when made from pasteurized milk. Fresh mozzarella from unverified sources should be avoided unless confirmed pasteurized.
Safe Practices: Choose mozzarella labeled as “pasteurized” and avoid versions from open deli counters. Cooking mozzarella further reduces risk.
Mozzarella cheese is a household favorite—mild, creamy, and found in everything from salads and sandwiches to pizzas and pastas. But when you’re pregnant, food safety becomes more important than ever. So, is mozzarella a safe choice? The good news is that in most cases, yes—but there are a few things to watch out for. This post breaks down what makes mozzarella safe or risky during pregnancy and how to enjoy it without concern.
Understanding the Concerns
Soft cheeses are often called out as risky during pregnancy, primarily because they may harbor Listeria monocytogenes, a bacterium that can cause listeriosis, a rare but serious infection. Listeriosis can lead to:
Miscarriage
Stillbirth
Preterm labor
Severe illness in newborns
Whether mozzarella poses a risk depends on one major factor: pasteurization.
Assessing the Risks
✅ Pasteurized Mozzarella – Safe
Most mozzarella available in supermarkets, especially pre-packaged brands, is made from pasteurized milk, which means it has been heat-treated to kill harmful bacteria. These products are safe to eat during pregnancy, whether cold or cooked.
❌ Unpasteurized Mozzarella – Avoid
Fresh or artisanal mozzarella (such as imported bufala or some farmers' market varieties) may be made from unpasteurized milk, especially if not clearly labeled. These carry a higher listeria risk and should be avoided unless cooked thoroughly.
Making Safe Choices
Mozzarella can absolutely remain a part of your pregnancy diet if you follow a few simple tips:
✅ Check the Label
Always ensure the packaging says “pasteurized”. Most major U.S. brands use pasteurized milk, but it's always worth confirming.
✅ Avoid Open Deli Counters
Mozzarella stored in open containers at delis or salad bars may be more vulnerable to cross-contamination. Stick with sealed, factory-packaged options.
✅ Cook It for Extra Safety
Dishes like pizza, baked pasta, and toasted sandwiches heat mozzarella to high temperatures, killing any potential bacteria.
✅ Consider Texture
Low-moisture, part-skim mozzarella (common in shredded cheese bags) is even less risky due to its lower water content compared to fresh mozzarella.
A Pregnancy-Safe Mozzarella Recipe
Baked Caprese-Stuffed Chicken
Ingredients:
2 boneless, skinless chicken breasts
1/2 cup shredded mozzarella (pasteurized)
1 tomato, thinly sliced
Fresh basil leaves
Salt, pepper, and olive oil
Balsamic glaze (optional)
Instructions:
Preheat oven to 375°F (190°C).
Slice a pocket into each chicken breast and season with salt and pepper.
Stuff with mozzarella, tomato slices, and basil.
Drizzle with olive oil and bake for 25–30 minutes or until the chicken is fully cooked and cheese is melted.
Drizzle with balsamic glaze before serving.
Conclusion: Enjoying Mozzarella Cheese Safely During Pregnancy
Mozzarella cheese is not only delicious—it’s also safe for most pregnant people when it's made from pasteurized milk. Whether you’re enjoying it cold in a salad or melted on a slice of pizza, taking a moment to check the label and avoid unpasteurized varieties will help keep you and your baby safe.
As always, consult your healthcare provider if you have questions about a specific brand or dish. With a few precautions, you can enjoy mozzarella worry-free during pregnancy.
Disclaimer: This post is for informational purposes only and should not be considered a substitute for medical advice. Always consult your healthcare provider for personalized guidance.
