A Bite-Sized Read for Your Health and Waistline
Cottage cheese had a moment in 2023. If you spent much time on Instagram or TikTok, you probably saw it in countless recipes and maybe even heard about the viral cottage cheese trend. Someone recently asked me, is it even cheese?
Yes! It is a fresh cheese. That means it’s not aged or ripened, which is why it has a mild flavor. Fresh cheese also has more lactose than aged cheeses, something to keep in mind if lactose is an issue. It’s made from the curds of pasteurized cow’s milk, so you can find non-fat, reduced-fat, and regular versions in the store. You could even make it yourself if you’re into that kind of project; the internet will guide you, but it basically comes down to curdling the milk.
Looking at its nutritional value, cottage cheese has both casein and whey. The curds are higher in casein, which is useful information if you have sensitivities or are testing your tolerance to different types of dairy. If you buy it at the store, always read the label for added cream, sweeteners, or preservatives, as nutrition can vary widely by brand and milk type. According to the USDA, a half-cup of low-fat cottage cheese made from 1% milk fat has 81 calories, 1 gram of fat, 3 grams of carbs, and 14 grams of protein, along with vitamin B12, selenium, riboflavin, and phosphorus, plus smaller amounts of calcium, folate, vitamin B6, choline, zinc, and copper.
The 14 grams of protein jumps out immediately, which explains why it has become so popular online. That is about the same as two ounces of cooked meat, a solid portion for a single snack. With its calorie and nutrient content, cottage cheese is efficient and satisfying. One egg is roughly equivalent to an ounce of cooked meat, so two eggs equal the same protein as half a cup of cottage cheese. You can even mix them together for a full meal’s worth of protein. That’s why people are using it in so many recipes and creating protein-rich versions of ice cream, cheesecake, pancakes, waffles, and creamy sauces.
Pair this versatile ingredient with other foods to build a balanced plate. Cottage cheese doesn’t give much fiber in its carbs, which mostly come from milk sugar, so combine it with vegetables or fruit. It also lacks healthy fats, so nuts and seeds make a natural addition. Going savory? Add olive oil and herbs to make a dip for veggies. For calcium, remember that half a cup has 61 mg, but leafy greens are a stronger source.
What about those claims about weight loss and cottage cheese? To me, that mostly comes from consuming high-protein foods that support satiety and feeling full, rather than anything magical about cottage cheese itself. Some of the vitamins in it also support metabolic processes, which is why athletes often enjoy it as a pre- or post-workout snack, or even before bed to maintain blood sugar overnight. If you want to support blood sugar balance, insulin sensitivity, and bone strength through phosphorus, cottage cheese can fit nicely into your routine. The selenium adds antioxidant benefits too.
The internet’s “cottage cheese trend” suggests eating it at every meal for three days, while avoiding sodas and alcohol and adding fruits and vegetables. As a health coach, I can safely say that minimizing sweetened beverages, including fruits and vegetables, and skipping alcohol all make sense. Eating cottage cheese at every meal for multiple days may be excessive. Our bodies thrive on variety, and that means a variety of protein sources.
This versatile dairy can be used as an alternative to boost protein in meals, and some people even substitute oatmeal or granola for it. You can get creative. If you enjoy it and your body agrees, great. It’s an easy way to add protein to meals or snacks and could be the secret ingredient to upping your protein game while keeping it creamy and satiating.