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Food and Nutrition

Food for Thought: Cottage Cheese

Natalie Devlin | Nutrition Specialist
/ September 7, 2023
Cottage cheese with spices and herbs

Cottage cheese is a versatile dairy product that has gained popularity among health-conscious individuals and the help of social media… Have you seen any of the recipes out there on TikTok?! Whether it’s on its own, paired with fruits, or you try one of the TikTok recipes, cottage cheese offers a protein-packed, nutrient-rich option for your meals. In this blog post we’ll dive into the world of cottage cheese, exploring different varieties and understanding what makes one healthier than the others. Additionally, we will share some delicious wholesome recipes for you to try!

Varieties of Cottage Cheese


This is the most common type, typically made from cow’s milk. It has a mild flavor and is available in various fat percentages, ranging from non-fat to full fat. It’s important to consider your dietary preferences and goals when choosing the fat content. This may mean a discussion with your Nutrition Specialist if you are not sure which will fit your needs. 

Low-Fat or Reduced-Fat

With lower fat content than the regular kind, this variety provides a good source of protein while being lower in calories. It’s an excellent option for those looking to manage their weight or reduce their overall fat intake.

Non-Dairy Alternatives

In recent years, plant-based options like almond-, tofu-, and cashew-based options have emerged for those who are lactose intolerant or prefer a vegan diet. These alternatives can be a great source of protein and can still be rich in flavor. At the time of writing, there is no widely-available commercial vegan cottage cheese on the market, but do try making your own!

What makes cottage cheese healthy?

  1. It’s a protein powerhouse that is an excellent source of high-quality protein, essential for muscle repair, immune function, and overall health.
  2. It’s low in carbs, making it suitable for a low-carb diet. 
  3. It’s rich in nutrients including calcium, phosphorus, potassium, and B vitamins, which are essential for bone health and energy metabolism.
  4. It’s a source of probiotics: some brands may contain probiotics, promoting a healthy gut microbiome and aiding in digestion.

What to Look For

Many brands will have added sugar, sodium, gums and preservatives that improve the palatability and shelf life. When purchasing, make sure to read the nutrition label and look for these ingredients. Compare a couple and choose the one that does not contain these extras, or the option that has the least amount of sugar/sodium. If you have questions or concerns about your favorite brand, your Nutrition Specialist would be happy to discuss with you. Two of our favorite clean brands are Good Culture and Nancy’s.

Healthy Recipes

Creamy Cottage Cheese Dip

(Appropriate for Stepwise, Keep It Off, Power Up)


  • 1 cup cottage cheese
  • 1 clove garlic, minced
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste


  1. Blend cottage cheese garlic and dill until smooth
  2. Season with salt and pepper
  3. Serve with fresh vegetables for a nutritious snack 

Savory Cottage Cheese Stuffed Peppers


  • 4 large bell peppers, halved and seeds removed
  • 2 cups cooked quinoa
  • 1 cup low-fat cottage cheese
  • 1 cup spinach, chopped
  • ½ cup diced tomatoes
  • 1 teaspoon dried oregano
  • Salt and pepper to taste


  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, mix cottage cheese, cooked quinoa, spinach, diced tomatoes, oregano, salt, and pepper.
  3. Stuff the pepper halves with the cottage cheese mixture.
  4. Place the stuffed peppers in a baking dish and cover with foil.
  5. Bake for about 25-30 minutes, until the peppers are tender.
  6. Serve as a satisfying and nutritious main dish.

High-Protein Cottage Cheese


  • 2 eggs
  • 1/4th cup cottage cheese
  • Salt and pepper to taste


  1. Put eggs in a small bowl with the cottage cheese, whisk well
  2. Season with salt and pepper
  3. Cook on stovetop in a small frying pan

See also: Savory Cottage Cheese Bowl


Cottage cheese is a versatile nutrient-packed dairy product that can be enjoyed in various ways. From its different varieties to its health benefits and delicious recipes, cottage cheese proves to be a valuable addition to a balanced diet. Whether you’re aiming for weight loss, weight management, muscle building, or over well-being, cottage cheese is a creamy delight that can enhance your culinary experience while nourishing your body.

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