When cottage cheese went viral, I was in the middle of tonsil cancer treatment, so I’m late to the party. But now that I’m here, I’m all in! I love cottage cheese—not just for the taste, but because it helps me hit my daily protein goals. These high-protein recipes? Life-savers!
Cottage cheese is a blank canvas you can spread, blend, or add to recipes for a delicious twist. I’m excited to share this series, and I’d love to hear how you enjoy cottage cheese. Drop your ideas in the comments, and let’s get started!
So, What Exactly Is Cottage Cheese?
Cottage cheese is a fresh cheese, meaning it’s not aged or ripened like other cheeses. The process starts with pasteurized milk and an acid, which causes the milk solids (curds) to separate from the whey. These curds are gently cut and drained, leaving you with that familiar texture. The curds are then mixed with a creamy dressing made of cream, milk, citric acid, and salt. And get this: half a cup of cottage cheese packs a whopping 13 grams of protein, along with calcium, potassium, selenium, and B12. If you’re all about those high-protein cottage cheese recipes, this is your MVP!
Why Is Cottage Cheese Such a Big Deal?
People either love cottage cheese or can’t stand it—there’s rarely a middle ground. Me? I’m firmly on Team Cottage Cheese, and here’s why:
- It’s a versatile protein source that fits into almost any meal.
- You can enjoy it as-is or pair it with endless ingredients for variety.
- Whip or blend it, and boom! It transforms into a sauce, dip, or dressing.
- Want a healthier alternative to heavy cream? Use blended cottage cheese in its place.
- One ½ cup serving delivers 13 grams of protein, plus essential vitamins and minerals like calcium and potassium.
- Low in calories, making it perfect for filling, high-volume meals without overdoing the calories.
The Protein Powerhouse
Let me be real—I wasn’t just late to the cottage cheese party. I also didn’t get the memo about protein until much later. Menopause weight gain hit hard, and that’s when I learned how crucial protein is. (P.S. If you haven’t read about my menopause weight loss journey yet, check it out. I update it regularly with all my learnings!) Here’s why protein is a game-changer for me—and why it should be for you too:
- Protein keeps you feeling fuller for longer, cutting down on those pesky cravings.
- Adding protein helps stabilize your blood sugar, keeping those spikes in check.
- Studies show that high-protein diets are linked to better bone health—huge, especially as we age.
- Protein helps build and maintain muscle, which is key during menopause and beyond.
My Top Cottage Cheese Pick: Good Culture 4% Cottage Cheese
Cottage cheese preferences are personal, and there’s a wide spectrum. Some people love the lower-fat versions for fewer calories, while others (like me!) opt for higher-fat varieties for that creamy, rich texture. Good Culture 4% is my ride-or-die. It’s thicker and less watery than non-fat or low-fat options, and the extra fat makes it oh-so-satisfying. Plus, I care about ingredients, and Good Culture checks all the boxes: dairy from pasture-raised cows, no hormones or preservatives, and live active cultures for better digestion.
High-Protein Cottage Cheese Recipes: The Toast Edition
Cottage cheese toast has taken over my mornings. It’s quick, high in protein, low in calories, and utterly nutritious. Here’s why I’m obsessed:
- Cottage cheese toast is the perfect balance of protein, carbs, and fiber.
- It’s ridiculously fast. Every recipe below can be whipped up in under 10 minutes.
- The possibilities? Endless! Experiment with different toppings and flavors.
What You Need for Cottage Cheese Toast
- Cottage cheese: The star of the show. Pick one you love.
- Bread: Ezekiel bread is my favorite, but sourdough works great too.
- Toppings: Let your imagination run wild. Avocado, nuts, berries, chili crisp—anything goes!
How To Make It
While this might seem straightforward, let me share my go-to process:
- Toast the bread—I use an air fryer at 400°F since my Ezekiel bread is always in the freezer.
- Gather your ingredients while the bread is toasting. If you’re adding an egg, get that frying!
- Assemble: Let the toast cool for a minute before adding the cottage cheese to keep it from getting too warm. I always use a quarter cup of cottage cheese to stay consistent with my macros.
- Top it off: Be strategic! If you’re using bacon, it goes under the cottage cheese to keep things neat. Avocado? Mash it in first for the perfect spread.
And voilà! Enjoy your toast immediately for the best texture and taste.
Cottage Cheese Toast with Avocado, Egg, and Feta
This combo is fire. The addition of za’atar (a Middle Eastern spice blend) adds an earthy, herbaceous flavor, while Aleppo pepper brings a subtle heat that’s way more exciting than plain black pepper.
Here’s what you’ll need:
- 1 slice Ezekiel bread (80 calories, 4g protein, 3g fiber)
- ½ small avocado, mashed (120 calories, 1g protein, 4g fiber)
- ¼ cup Good Culture 4% cottage cheese (110 calories, 13g protein)
- 1 fried egg (70 calories, 6g protein)
- 1 tbsp crumbled feta (20 calories, 2g protein)
- Za’atar seasoning, Aleppo pepper, and fresh parsley for garnish
Total Protein: 26 grams
Fiber: 7 grams
Calories: 400
TIPS:
- Mind the Avocado Size: Avocados can vary greatly in size, so always measure your portion if you’re counting calories. A small avocado usually gives about ¼ cup of mashed avocado, but larger ones can be double that!
- Toast Matters: Choose a hearty bread like Ezekiel or sourdough, as they hold up better to the weight and moisture of the cottage cheese and toppings. This helps avoid soggy toast!
- Balance Flavors: Cottage cheese is neutral, so don’t be afraid to add bold flavors. Spices like za’atar, Aleppo pepper, or chili crisp can take it to the next level.
- Layering is Key: For less mess, layer heavier ingredients (like avocado or bacon) underneath the cottage cheese. This prevents the toast from becoming too sloppy.
- Keep It Cool: Let your toast cool for a minute before spreading the cottage cheese. Warm cottage cheese isn’t as appetizing and may affect the texture.