- Cottage cheese is a versatile, convenient food with 24 grams of high-quality protein per cup.
- RDs recommend using it in fruit parfaits, veggie bowls, scrambled eggs, pasta sauces and more.
- If you’re not a fan of its texture, blend it into smoothies, egg bites or mashed potatoes.
Whether cottage cheese is your absolute favorite or you struggle with its texture, there’s a way for you to enjoy this protein-packed food. Just 1 cup of 2% cottage cheese packs an impressive 24 grams of protein! So, it’s an easy way to boost your protein at any meal of the day.
That’s right, cottage cheese isn’t just for fruit bowls (although they are a tried-and-true favorite). Dietitians recommend adding it to everything from eggs and pasta to smoothies and mashed potatoes! Even if cottage cheese isn’t your thing, RDs have tricks that will win you over.
If you could use some creative ways to add more of this protein-packed convenience food to your day, keep reading.
1. Spoon It into a Fruit Parfait
By far, one of the most popular ways to eat cottage cheese is in a fruit parfait. “For breakfast, I love cottage cheese mixed with a spoonful of peanut or almond butter, topped with berries and granola or whole-grain cereal flakes,” says Elizabeth Harris, M.S., RDN.
Pairing cottage cheese with fruit adds carbohydrates and fiber to turn it into a well-rounded light breakfast or snack. “I’m most fond of cantaloupe, blueberries or pears with cottage cheese. Fresh peaches are delicious, too!” says Lisa Andrews, M.Ed., RD, LD. That said, you can top it with any fruit you have on hand!
Not excited about its texture? Don’t rule it out. Try this trick instead: “Add a cup of cottage cheese to a blender and blend until it’s smooth,” says Sharniquia White, M.S., RDN, LDN. “Once you have a smooth consistency, you now can build a parfait with granola and fruit.”
2. Pair It With Veggies
If savory is more your style, try your cottage cheese with veggies and salty seasonings. It’s a quick, easy way to up your protein and your fiber intake in one shot.
This combo works for almost any meal, says Gabby Zeagler, M.S., RD, CDCES. For lunch, she says, “I’ll add diced sweet potato, cherry tomatoes, ground beef, avocado, cottage cheese and a little drizzle of honey.” For a filling snack, she recommends pairing cottage cheese with cherry tomatoes, diced cucumbers and everything bagel seasoning. You can even use this combo as a topping for your morning toast. If you’re feeling spicy, add some hot sauce!
3. Scramble It into Eggs
Building on the savory theme, try whisking some cottage cheese into eggs at breakfast (or for a quick lunch). “One way I love to incorporate cottage cheese into my diet is by adding it to my scrambled eggs,” says Nicole Ibarra, RD, LD. “It makes them fluffier and adds more protein!” One whole large egg contains 6 grams of protein. So, if you scramble a couple of eggs with ¼ cup of cottage cheese, you’ll score 18 grams of protein before you even head out the door in the morning!
If you’re not a fan of cottage cheese, White recommends using it to boost the protein in egg bites. “Add cottage cheese to the egg mixture, fill your baking pan, bake it off and the finished product will be a smooth egg bite,” she says. “You can’t taste that there was cottage cheese added at all.”
4. Blend It into a Smoothie
Maybe you find cottage cheese too lumpy? No worries, just blend it into a smoothie. “By blending the cottage cheese, it creates this smooth texture which is great for those who want the benefits of cottage cheese but don’t like its original texture,” says Ibarra. “I like blending cottage cheese with frozen berries and a splash of milk to make a sweet, yet high-protein snack.”
By simply adding ½ cup of cottage cheese and 1 cup of milk to your smoothie, you’ll net 20 grams of protein!
5. Stir It into Pasta Sauce
Cottage cheese is an easy way to turn an otherwise low-protein pasta dish into a filling, protein-packed meal. “If you’re trying to sneak cottage cheese in for some extra protein, a no-brainer is adding it to pasta sauce,” says Zeagler.
It mixes well into red sauces and cheesy sauces alike. “You can blend it up with cheese and make a high-protein mac and cheese,” she says. “Or you can add it straight to a pan of meat sauce for a lighter-colored, but full-of-flavor-and-protein spaghetti.” You can also use it in place of ricotta in pasta dishes like lasagna or baked ziti.
6. Whisk It into Pancake Batter
On lazy weekend mornings, nothing beats a stack of pancakes. Yet, as delicious as they are, they usually lack protein. That can leave you feeling hungry well before lunchtime. Sure, you could add a side of sausage, but then you’re looking at a lot of saturated fat. Instead, why not make some cottage cheese pancakes? “They’re simple to whip up, naturally satisfying, and a healthier way to enjoy something sweet,” says Kay Lee, RDN, CDCES. The best part? All you need is cottage cheese, rolled oats, eggs, vanilla and a touch of honey and cinnamon!
7. Mix It into Mashed Potatoes
Transform your mashed potatoes into a filling side by swirling in some cottage cheese. “Swap in cottage cheese instead of sour cream to make mashed potatoes creamy while boosting the protein,” says Juliana Crimi, RD, M.H.Sc. By subbing ¼ cup of 2% fat cottage cheese for ¼ cup of sour cream, you’ll gain nearly 5 grams of protein while losing 5 grams of saturated fat. That’s a winning combination for satiety and heart health!
Our Expert Take
Cottage cheese is an easy way to add protein to sweet or savory dishes any time of day. It’s really that versatile! Boasting roughly 24 grams of protein per cup, yet far less saturated fat than alternatives like cheese or sour cream, it’s worth weaving into your diet. Dietitians recommend adding cottage cheese to pasta sauces, mashed potatoes, pancake batter, smoothies and eggs. They’re also big fans of using it as a base for fruit parfaits and veggie bowls or as a spread for toast. And if you’re not a fan of its texture, RDs have a fix for that: simply puree it in the blender, and it will become smooth and silky right before your eyes. The beauty of this creamy, versatile protein is that it’s a neutral base. So, it’s the ideal canvas for a plethora of protein-packed dishes!
