Cottage cheese: you either love it or hate it. But is cottage cheese good for you? Let's dive in.
Is Cottage Cheese Good for You?
Updated May 02, 2024
Move over, Greek yogurt—there’s a new protein powerhouse snack dominating the dairy aisle. With its high protein and low carb counts, cottage cheese is a healthy addition to just about any meal or snack. Its creamy texture and mild flavor blend well with smoothies, dips and breakfast bowls.
Is Cottage Cheese Good for You?
Yes, cottage cheese is good for you. There’s a reason why everyone from professional athletes to your best friend’s grandmother can’t get enough. This high-protein, low-carb snack scores in the nutrition department. In addition to being a good source of protein, cottage cheese has been found to promote a healthy weight.
A study in Nutrition and Food Science found that eating cottage cheese can reduce postprandial blood glucose levels. This measures your blood sugar after eating and is crucial for preventing and managing diabetes. Try adding cottage cheese to your usual morning toast or substituting it for ricotta in tonight’s lasagna. Another study from 2012 followed individuals who ate diets high in protein (including cottage cheese) for a year and found that this diet helped the participants lose weight and maintain that weight loss.
Cottage cheese could help you recover from that Crossfit workout quicker, too. A 2018 study concluded that eating a high-protein meal or snack like cottage cheese after exercise can aid in muscle recovery and prevent breakdown. Try adding cottage cheese to your post-workout smoothie or enjoying a bowl with berries and sliced almonds.
Cottage Cheese Benefits & Nutrition
Protein makes up almost 70 percent of the calories in cottage cheese. One cup of 2 percent milkfat cottage cheese has 194 calories, 8.3 grams of carbs, 5.5 grams of fat and a whopping 26.7 grams of protein. It’s also rich in vitamins like vitamin B12 and minerals like selenium. While it gets nutritional points for all these benefits, cottage cheese can also be high in sodium and sugar. Check the label and opt for a low-sodium option like Good Culture.
Is It OK to Eat Cottage Cheese Every Day?
Yes, cottage cheese can be part of a healthy diet every day. If you’re sensitive to dairy, look for a lactose-free option like Green Valley Creamery.
The versatility of cottage cheese recipes makes it easy to incorporate this protein-packed treat into any meal. It can go from a hearty breakfast to a satisfying midnight snack and everything in between.
What to Eat with Cottage Cheese
- Top brown sugar oatmeal pancakes with cottage cheese and fresh berries.
- Mix low-sodium cottage cheese into this fruit salad.
- Spread creamy cottage cheese over whole-grain toast and serve with a healthy smoothie.
- Replace the cheese in healthy Italian recipes with low-fat cottage cheese.
- Stir cottage cheese into vegetable dip and serve with colorful bell peppers.
- Skip the sour cream on your baked potato and use rich cottage cheese instead.
Try These Recipes Made with Cottage Cheese
Want to know how to make lasagna for a casual holiday meal? You can't go wrong with this deliciously rich meat lasagna recipe. My grown sons and daughter-in-law request it for their birthdays, too. —Pam Thompson, Girard, Illinois
Cherry Cheese BlintzesThese elegant blintzes can be served as an attractive dessert or a brunch entree. The bright cherry sauce gives them a delightful flavor. I sometimes substitute other fruits, such as raspberries, blueberries or peaches. —Jessica Vantrease, Anderson, Alaska
Mexican Egg CasseroleTomatoes and green chiles give color and zip to this extra-cheesy egg bake. It's a favorite for breakfast or brunch but it can be enjoyed for lunch or supper, too. —Mary Steiner, West Bend, Wisconsin
Makeover Traditional CheesecakeThough softer than a full-fat cheesecake, this lightened-up dessert has all of the original's delectable flavor. It's sure to make any special event more festive. —Anne Addesso, Sheboygan, Wisconsin
Ham & Gruyere Mini QuichesWhen you make this in muffin cups, each person gets a quiche. I have also doubled the recipe and used jumbo muffin cups; bake about 10 minutes longer. —Gena Stout, Ravenden, Arkansas
Blintz PancakesBlending sour cream and cottage cheese, ingredients traditionally associated with blintzes, into the batter of these pancakes gives them old-fashioned flavor. Top these family favorites with berry syrup to turn an ordinary morning into an extraordinary day.—Dianna Digoy, San Diego, California. Learn how to make cottage cheese biscuits.
Spinach TurnoversThe flaky cream cheese pastry adds sensational texture to these hot appetizers—and just wait until you taste the wonderful filling. I usually fix a double batch and freeze some to have on hand in case unexpected guests drop by. — Jean von Bereghy, Oconomowoc, Wisconsin
Chocolate Swirled CheesecakeThis cheesecakes looks and tastes indulgent, but it's a lightened up version you can feel good about serving your family. —Kathy Shan, Toledo, Ohio
Makeover Traditional LasagnaI’ve never been quick to pass along my special recipes, but this one is so good that it’s become our family’s Christmas Eve tradition! —Michelle Behan, Littleton, Colorado
Cheesy Egg PuffsMy father loves to entertain, and these buttery egg delights are one of his favorite items to serve at brunch. The leftovers are perfect to reheat in the microwave on busy mornings, so Dad always stashes a few aside for me to take home once the party is over. —Amy Soto, Winfield, Kansas
Spinach ‘n’ Broccoli EnchiladasI like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
Cheese-Stuffed ShellsWhen I was living in California, I tasted this rich cheesy pasta dish at a neighborhood Italian restaurant. I got the recipe and made a few changes to it in my own kitchen. I'm happy to share it with you. —Lori Mecca, Grants Pass, Oregon
ButterhornsThis recipe is an unusual but delicious way to use cottage cheese. Friends of ours make these every year for a party that follows our fall cattle drive. They are so delicious they're always the first food to disappear.
Ziti BakeMany of my casserole recipes have been frowned upon by my children, but they give a cheer when they hear we're having Baked Ziti for supper. I've tried to incorporate more meatless meals into our menus, which is how this baked ziti without meat got started. No one misses the meat in this one. Even the leftovers are well-liked.—Charity Burkholder, Pittsboro, Indiana
Amish Breakfast CasseroleWe've enjoyed a few hearty breakfast casseroles while visiting an Amish inn. When I asked for a recipe, one of the ladies told me the ingredients right off the top of her head. I modified it to create this quick and easy breakfast casserole my family loves. —Beth Notaro, Kokomo, Indiana
Cottage Cheese Ice CreamThis cottage cheese ice cream is enriched with peanut butter and sweetened with a drizzle of honey, but it can be customized to fulfill all your healthy ice cream fantasies, whether that's fruity or studded with chocolate chips.
Cheesy SpinachMy daughter often serves this cheese and spinach blend at church suppers. Even people who don't usually eat spinach like this flavorful dish once they try it. There is never any left. —Frances Moore, Decatur, Illinois
Garden Veggie Egg BakeLooking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey
Cheesy Beef CasseroleThis hearty casserole tastes like lasagna and makes a satisfying meal when served with a green salad and crusty garlic bread. —Ardyce Piehl, Poynette, Wisconsin
Spinach Pie ParmaFor a hearty pie with a lovely Italian flavor, try this recipe. Spinach has never tasted so good! —Nancy Reichert, Thomasville, Georgia
Favorite Baked SpaghettiThis yummy baked spaghetti casserole will be requested again and again for potlucks and family gatherings. It's especially popular with my grandchildren, who just love baked spaghetti with all the cheese. —Louise Miller, Westminster, Maryland
Italian Stuffed ShellsA dear friend first brought over this stuffed shells recipe. Now I take it to other friends' homes and to potlucks, because it's always a big hit! —Beverly Austin, Fulton, Missouri
Lasagna CasseroleGrowing up, this was the meal I always wanted on my birthday. Mother made the sauce from scratch, but I use store-bought spaghetti sauce to save time. Replace the ground beef with Italian sausage if you want more spice. —Deb Morrison, Skiatook, Oklahoma
Creamy Seafood EnchiladasShrimp and crab plus a flavorful sauce add up to outstanding enchiladas. I made them for an annual fundraiser, and now they’re always in demand. Spice up the recipe to your taste by adding more green chiles and salsa. —Evelyn Gebhardt, Kasilof, Alaska
Florentine Spaghetti BakeThis plate-filling sausage dish appeals to most every appetite, from basic meat-and-potatoes fans to gourmets. My daughter, a Montana wheat rancher's wife, says she serves it often to satisfy her hardworking family. —Lorraine Martin, Lincoln, California
Garden Tuna Pita SandwichesA well-balanced meal packed into a pita is a breeze to whip up. Not a fan of tuna? Try canned chicken. —Rebecca Clark, Warrior, Alabama
Sloppy Joe PastaSince I found this quick-to-fix recipe a few years ago, it's become a regular part of my menu plans. Everyone loves the combination of sloppy joe ingredients, shell pasta and cheddar cheese. —Lynne Leih, Idyllwild, California
Cheesy Green Chili RiceThis creamy rice dish is a nice addition to a spicy meal. When I first tried it at a church potluck, I knew I had to have the recipe.—Laurie Fisher, Greeley, Colorado
Pear Cottage Cheese SaladPerfect any time, this quick-fix snack makes a great pack-along lunch, too! —Jeannie Thomas, Dry Ridge, Kentucky
Hacienda Hash BrownsI use a clear glass dish to show off my hash brown bake. The bold pepper, cilantro, cumin and garlic make this potato-egg casserole extraordinary. —Jeanne Holt, Mendota Heights, Minnesota
Chiles Rellenos SouffleAfter we spent the night at our friends’ house in Arizona, we awoke to the tantalizing aroma of an egg soufflé. It brings back wonderful memories. —Pat Coyne, Las Vegas, Nevada
