Yes. If you’re pregnant and suddenly dreaming about creamy cheese (honestly… relatable), you’re not alone. Pregnancy cravings are real, and cheese is one of the most common ones. But the moment you mention soft cheese, people start throwing warnings at you from every direction. That’s why so many expecting parents search for the same question: Is burrata in pregnancy safe? The good news is that in most cases, yes, burrata can be safe during pregnancy—as long as you follow one very important rule. In this easy guide, we’ll walk through everything you need to know about burrata in pregnancy, including what makes it risky sometimes, how to check if it’s safe, and the best ways to enjoy it without stress. More Next
What Is Burrata and Why Do Pregnant People Love It So Much?
Before we get into burrata in pregnancy safety, let’s quickly talk about what burrata actually is. Burrata is a soft Italian cheese that looks like a ball of mozzarella on the outside, but when you cut it open, it has a creamy center made of mozzarella strands mixed with cream. It’s rich, smooth, and melts beautifully on warm foods. Many people love burrata because it tastes fancy but still feels comforting. During pregnancy, when your taste buds and cravings can change week by week, burrata often becomes one of those foods that feels like a treat. It’s mild, creamy, and easy to eat, which is a big deal if you’re dealing with nausea, food aversions, or just a sensitive stomach.
Is Burrata in Pregnancy Safe or Unsafe?
Here’s the simple truth: burrata in pregnancy is safe if it is made from pasteurized milk. That’s the key. The biggest concern with soft cheeses during pregnancy is not the softness itself—it’s whether the cheese is made from unpasteurized (raw) milk, which can carry harmful bacteria. Pasteurization is a process where milk is heated to kill germs like Listeria. Listeria is the bacteria doctors worry about most in pregnancy because pregnant people are more likely to get infected, and it can cause serious complications for the baby. So the goal is not “avoid burrata forever,” but rather “avoid burrata made from unpasteurized milk.” Most burrata sold in regular grocery stores in the United States is pasteurized, but you still want to check the label every time.
Why Is Listeria the Main Concern With Burrata in Pregnancy?
When people warn you about soft cheeses, they are really warning you about listeriosis, which is the illness caused by Listeria monocytogenes. This bacteria can sometimes be found in unpasteurized dairy products, including soft cheeses. During pregnancy, your immune system changes, which makes it harder to fight off certain infections. That means even a small exposure can be more serious. The reason burrata in pregnancy gets discussed so often is because burrata is moist, soft, and fresh—exactly the kind of environment where bacteria can grow if the product is contaminated. While listeria infections are rare, the consequences can be severe, which is why health authorities recommend avoiding unpasteurized cheeses while pregnant.
The Golden Rule: Pasteurized Burrata in Pregnancy Is the Safe Choice
If you remember only one thing from this article, let it be this: pasteurized burrata in pregnancy is generally safe. Pasteurization dramatically reduces the risk of harmful bacteria. Most store-bought burrata is made with pasteurized milk, especially in the U.S., because pasteurization is common for commercial dairy products. When shopping, look for labels that say “made with pasteurized milk” or “pasteurized” in the ingredients list. If you don’t see those words, don’t guess. If you can’t confirm it’s pasteurized, it’s safest to skip it while pregnant. This is especially important when buying burrata from farmer’s markets, small local shops, or imported specialty cheese counters.
How to Tell If Burrata Is Pasteurized (The Easy Way)
One of the most stressful parts of burrata in pregnancy is not the cheese—it’s the confusion. Thankfully, checking is usually simple. If you’re buying packaged burrata from a grocery store, turn it over and look at the ingredients. It should clearly say something like “pasteurized milk” or “made from pasteurized cow’s milk.” Some products also say “made with pasteurized milk” on the front label. If you’re ordering burrata at a restaurant, it gets trickier, because you can’t see the packaging. In that case, you can ask the server if the burrata is pasteurized. Many restaurants use pasteurized burrata, but not all. If they don’t know, it’s okay to choose a different cheese or ask for the dish without burrata.
Can You Eat Burrata in Pregnancy at Restaurants?
Yes, you can eat burrata in pregnancy at restaurants if the burrata is pasteurized and handled safely. But restaurants are where things can get a little more uncertain. Even if a cheese is pasteurized, it can still become contaminated if it’s stored incorrectly, handled with dirty utensils, or left out too long. Burrata is a fresh cheese that needs to stay cold, so food safety matters. If you’re eating at a reputable restaurant that keeps ingredients chilled and fresh, the risk is low. But if you’re at a buffet, salad bar, or a place where burrata sits out for long periods, it’s better to avoid it. A good rule is: fresh burrata from a clean, high-quality restaurant is usually fine, but burrata that has been sitting out is not worth the risk.
Is Burrata in Pregnancy Safer When Cooked?
Yes, cooking can add an extra layer of safety. If you heat burrata until it is steaming hot, it can reduce the risk of bacteria. That said, burrata is often served cold or only slightly warmed, which is why the pasteurization part is still the most important. If you’re nervous, one of the best ways to enjoy burrata in pregnancy is to add it to hot dishes like pasta, pizza, or roasted vegetables where it gets warmed through. This doesn’t mean you need to cook it every time, but it can be a comforting option if you want to be extra careful. Also, warm burrata is delicious, so you’re not sacrificing flavor at all.
What Cheeses Are Similar to Burrata and Safe in Pregnancy?
If you can’t find pasteurized burrata or you just want other options, there are several pregnancy-friendly cheeses that feel similar. Fresh mozzarella made from pasteurized milk is usually safe and has a similar mild taste. Ricotta made with pasteurized milk is also a great option, especially in pasta dishes. Cream cheese is another safe choice in pregnancy because most commercial brands are pasteurized. Goat cheese can be safe too, but you should always check the label, since some goat cheeses are made from raw milk. The biggest takeaway is that burrata in pregnancy is not unique—many soft cheeses are safe if pasteurized. The problem is never softness alone; it’s whether the milk was treated to kill harmful bacteria.
What Cheeses Should You Avoid While Pregnant?
Even though burrata in pregnancy is usually safe, it’s still important to know what cheeses are risky. The main cheeses to avoid are soft cheeses made from unpasteurized milk, including certain versions of brie, camembert, blue cheese, queso fresco, queso blanco, and panela. Some imported cheeses and artisan cheeses are more likely to be unpasteurized. Mexican-style cheeses are especially important to be cautious with because outbreaks have been linked to certain unpasteurized products. This doesn’t mean all Mexican cheeses are unsafe—many are pasteurized and totally fine—but you must confirm it on the label. When you’re pregnant, it’s always better to skip a cheese than to “hope it’s fine.”
Nutritional Benefits of Burrata in Pregnancy
Now for the fun part: burrata isn’t just delicious—it can actually offer some real nutrition during pregnancy. Burrata contains calcium, which helps support your baby’s bone and teeth development. It also provides protein, which is essential for growth and for supporting your changing body. Burrata also contains fat, which helps you feel full and can support healthy hormone production. During pregnancy, healthy fats are important for many body functions, including the baby’s brain development. Burrata isn’t a “superfood,” but it can absolutely be part of a balanced pregnancy diet. Like most rich foods, it’s best enjoyed in moderation, but there’s no reason to fear it if it’s pasteurized.
Is Burrata in Pregnancy High in Fat or Sodium?
Yes, burrata is typically higher in fat than many other cheeses because of its creamy center. It can also contain a decent amount of sodium, depending on the brand. This doesn’t make burrata “bad,” but it’s good to be mindful, especially if your doctor has mentioned blood pressure concerns or swelling. Many pregnant people experience water retention, and salty foods can make that worse. The best approach is to enjoy burrata as a special part of a meal rather than eating large amounts daily. Pair it with fresh tomatoes, whole grains, leafy greens, or roasted vegetables for a more balanced plate. This way, you still satisfy the craving without going overboard.
Best Ways to Eat Burrata in Pregnancy (Safe and Delicious Ideas)
If you’re going to enjoy burrata in pregnancy, you might as well do it in the most satisfying way possible. One simple option is burrata with sliced tomatoes, basil, and olive oil, as long as everything is fresh and washed well. Another great option is burrata on warm pasta, where the heat slightly melts the cheese. Burrata on pizza is also popular, and because it’s usually added after baking, it stays creamy while still warming up. You can also put burrata on roasted vegetables like zucchini, eggplant, or sweet potatoes. If you want a quick snack, burrata on toast with avocado or roasted cherry tomatoes is amazing. The main thing is to store it properly and eat it before the expiration date.
How to Store Burrata Safely During Pregnancy
Food safety becomes extra important during pregnancy, and burrata is a cheese that needs careful storage. Burrata should be kept cold and stored in the refrigerator right away. It should not sit out on the counter for long periods, even if you’re planning to eat it soon. Once opened, burrata should be eaten quickly, usually within a day or two, because it’s a fresh cheese and spoils faster than hard cheeses. Always check for signs of spoilage like a sour smell, slimy texture, or unusual color. If something seems “off,” don’t taste-test it. Pregnancy is not the time to gamble with food that might be spoiled.
What If You Accidentally Ate Unpasteurized Burrata in Pregnancy?
If you accidentally ate burrata in pregnancy and later realized it might have been unpasteurized, don’t panic. This happens to many people, and most of the time nothing bad occurs. The best thing to do is monitor yourself for symptoms of listeriosis, which can include fever, chills, muscle aches, nausea, or diarrhea. Some pregnant people may feel flu-like symptoms. If you develop a fever or feel unwell after eating suspicious cheese, call your healthcare provider. They can decide if testing or treatment is needed. The important thing is not to spiral into anxiety. One exposure does not automatically mean you will get sick, but it’s smart to stay aware.
Why Burrata in Pregnancy Causes So Much Confusion
Burrata in pregnancy is confusing because the advice people hear is often too broad. Many people are told, “Avoid soft cheese,” but that’s not the full story. The real guideline is “avoid unpasteurized dairy.” Soft cheeses get a bad reputation because they have a higher moisture content, and that can allow bacteria to grow more easily if contamination happens. But pasteurized soft cheeses are widely sold and are considered low-risk. Another reason for confusion is that some cheeses, like brie or blue cheese, can be made in both pasteurized and unpasteurized versions. Burrata is the same. You can find safe burrata and unsafe burrata, depending on how it was made. That’s why label-checking is your best friend.
Can Burrata in Pregnancy Help With Food Aversions?
Yes, burrata can actually be helpful for some pregnant people, especially during the first trimester. When nausea hits and you suddenly hate foods you used to love, it can be hard to get enough protein and calories. Burrata is mild, creamy, and easy to eat, which can make it more tolerable than stronger cheeses. It can also help make other foods taste better. For example, adding burrata to plain pasta, toast, or vegetables can make a meal feel more appealing. This matters because eating enough during pregnancy is not always easy, and sometimes the “perfect” diet is less realistic than simply finding foods you can keep down.
Is Burrata in Pregnancy Safe in Every Country?
This is a very important question. Burrata in pregnancy safety depends a lot on where you live and how dairy is regulated. In the United States, most commercially sold dairy products are pasteurized, so it’s easier to find safe burrata. In some European countries, unpasteurized cheese is more common, especially in artisanal or traditional products. If you’re traveling while pregnant, be extra cautious with burrata and other soft cheeses. Always ask if it is pasteurized, and if you can’t confirm, choose a different option. Travel is not the time to take risks with dairy, especially if you don’t know the local labeling rules.
Final Thoughts on Burrata in Pregnancy
So, can you enjoy burrata in pregnancy? In most cases, absolutely yes. Burrata is a creamy, delicious cheese that can fit into a healthy pregnancy diet, as long as it’s made with pasteurized milk and stored safely. The biggest risk comes from unpasteurized dairy, which can carry listeria and lead to serious pregnancy complications. But the good news is that most burrata sold in regular stores is pasteurized, and you can often safely enjoy it in restaurants too. Pregnancy already comes with enough restrictions and stress, so it’s comforting to know that you don’t
have to give up every food you love. With one simple label check, burrata can stay on the menu—and honestly, you deserve the joy.
FAQs
Can you eat burrata in pregnancy?
Yes, you can eat burrata in pregnancy if it is made with pasteurized milk. Always check the label or ask the restaurant.
Is burrata considered a soft cheese?
Yes. Burrata is a soft, fresh cheese with a creamy center, which is why people often question burrata in pregnancy.
Why is burrata risky during pregnancy sometimes?
Burrata can be risky if it is made from unpasteurized (raw) milk, which may contain Listeria, a bacteria that can harm pregnancy.
How can I tell if burrata is pasteurized?
Look for words like “pasteurized milk” or “made with pasteurized milk” on the packaging. If it’s not clearly listed, avoid it.
Is burrata from restaurants safe during pregnancy?
It can be, but only if the restaurant uses pasteurized burrata and stores it properly. If they can’t confirm, it’s safer to skip it.
Can heating burrata make it safer in pregnancy?
Yes. Eating burrata warm (like on pasta or pizza) can lower risk, but it still should ideally be pasteurized.
What happens if I accidentally eat unpasteurized burrata while pregnant?
Don’t panic. Most people are fine, but you should watch for symptoms like fever, chills, nausea, or diarrhea and contact your doctor if you feel unwell.
What cheeses are safest during pregnancy?
Hard cheeses (like cheddar and parmesan), processed cheese, and soft cheeses made from pasteurized milk are usually safe.
