Cottage cheese may not be the trendiest dairy product on the shelf, but it deserves a serious rebrand. Packed with protein, rich in essential nutrients, and surprisingly versatile, this old-school favourite is making a quiet comeback. Here’s why you should be scooping it onto your plate.
1. A protein powerhouse
If you’re looking for a high-protein snack that doesn’t require blending, baking, or excessive chewing, cottage cheese is your best bet. A single cup packs around 25 grams of protein, making it an ideal post-workout refuel or a satisfying addition to any meal (source).
2. Gut-friendly goodness
Move over, Greek yoghurt. Cottage cheese contains probiotics—live cultures that support gut health and digestion. Studies suggest that probiotics can improve digestion, enhance immune function, and even boost mood (source).
3. Supports weight management
High in protein yet relatively low in calories, cottage cheese helps keep you full for longer, reducing overall calorie intake. Research indicates that protein-rich foods contribute to greater satiety, which can aid in weight management (source).
4. A bone-boosting bonus
Calcium, phosphorus, and vitamin D all play a role in keeping bones strong, and cottage cheese delivers a solid dose of these essential nutrients. Studies show that dairy intake is linked to improved bone mineral density, reducing the risk of fractures as you age (source).
5. Surprisingly versatile
Think cottage cheese is just for sad, diet-era salads? Think again. It’s the ultimate blank canvas—blend it into smoothies, spread it on toast, stir it into pasta, or use it in place of ricotta for an extra protein boost in lasagne. The possibilities are endless (and delicious).
6. Packed with B12
Vitamin B12 is crucial for energy production and brain health, and cottage cheese is an excellent source. If you’re feeling sluggish or looking to support cognitive function, this creamy dairy delight can help keep your levels in check (source).
7. Budget-friendly nutrition
With food prices soaring, cottage cheese remains an affordable, nutrient-dense option. Compared to other high-protein foods like fresh fish or premium cuts of meat, it offers impressive value for money without compromising on quality.
8. A sleep-inducing snack
Struggling to drift off at night? Cottage cheese contains casein protein, which digests slowly, providing a steady release of amino acids while you sleep. Some studies suggest that consuming casein before bed can support muscle repair and even improve sleep quality (source).
Final scoop
Cottage cheese might not have the same Instagram appeal as an açai bowl, but it’s a nutritional all-star with plenty of benefits. Whether you’re looking to build muscle, support digestion, or just find an easy, healthy snack, this dairy hero deserves a spot in your fridge.
