7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (2024)

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (1)

There's no shortage of ways to sneak cottage cheese into recipes for a protein boost.

Image Credit: amberto4ka/iStock/GettyImages

Blame it on its pale, lumpy texture, but cottage cheese gets a bad rap. Like the Brussels sprouts of the dairy world, this food is often overlooked and underappreciated.

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But don't let the lumps make you leery. This creamy, curd-filled cheese has a ton of perks.

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Relatively low in calories, cottage cheese is a solid source of essential nutrients like calcium and protein (between 20 to 28 grams per cup), says New York City-based dietitian Isabel Smith, RD, CDN. That makes it ideal for anyone counting calories or tracking their macros.

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Have we got your attention? Before you race to the dairy aisle, keep in mind: not all products are made equal. Smith suggests sticking with reduced-fat cottage cheese varieties (between 2 to 3 grams per serving), steering clear of any additives (especially extra sugar) and buying organic when possible.

And always check the nutrition label for sodium content. Cottage cheese tends to be high in sodium, Smith says — 1 cup can contain as much as 900 milligrams, or more than a third of the daily amount recommended by the American Heart Association. So, compare brands and choose the one with the least salt. Eating half a serving can also help with sodium management as well, Smith adds.

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And though it tastes great with fruit for breakfast or a snack, cottage cheese is way more versatile than you might think. From frittatas to oatmeal bakes and spinach-artichoke dips, Smith says there are countless ways to incorporate this creamy cheese — you can even completely hide the taste and texture among other ingredients if that better suits your taste buds.

Ready to give cottage cheese a fair chance? We guarantee these recipes — which contain as much protein as a 3-ounce chicken breast (27 grams) — will change your mind about this underrated dairy product.

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1. Chocolate Peanut Butter Cottage Cheese

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (2)

This bowl of cottage cheese flavored with peanut butter and chocolate is just as yummy as pudding.

Image Credit: Livestrong

  • Calories:‌ 327
  • Protein:‌ 35 grams

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Who doesn't love the winning combo of peanut butter and chocolate? This sweet snack piles on the protein (a whopping 35 grams per serving) thanks to a mix of cottage cheese and protein powder. And with only five minutes from prep to plate, it makes a quick and convenient post-gym, muscle-building bite, especially on strength-training days.

Get the Chocolate Peanut Butter Cottage Cheese recipe and nutrition info here.

2. Cheesy High-Protein Twice-Baked Sweet Potato

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (3)

This sweet potato spin on loaded potato skins features fat-free cottage cheese.

Image Credit: Jenna Butler

  • Calories:‌ 221
  • Protein:‌ 27 grams

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If you're looking for a sweet and savory side dish, look no further than this twice-baked sweet potato. This one's got double the cheese — low-fat cheddar and cottage cheese — for twice the flavor and ooey-gooey goodness. And even though this healthier version is just as tasty as greasy loaded potato skins, it only has a fraction of the fat (a meager 4 grams for half a potato).

Get the Cheesy High-Protein Twice-Baked Sweet Potato recipe and nutrition info here.

3. Cheese and Vegetable Spread on Crackers

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (4)

Not your average cheese and crackers, this recipe is packed with a day's worth of fiber and protein.

Image Credit: Livestrong

  • Calories:‌ 498
  • Protein:‌ 51 grams

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This simple snack puts a twist on your traditional cheese and crackers, replacing your go-to cheddar and gouda with cottage cheese. Hearty enough to serve as a light lunch, this combo offers 24 grams of fiber thanks to fresh veggies and a jaw-dropping 51 grams of protein (that's the daily recommended protein intake for a 40-year-old active woman who weighs 140 pounds).

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The best part? No cooking required. Simply chop up your bell peppers, carrot and celery sticks and toss them into your bowl of cottage cheese. For even more filling fiber, use whole-grain crackers for dipping.

Get the Cheese and Vegetable Spread on Crackers recipe and nutrition info here.

4. Mushroom and Tomato Omelet

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (5)

This cheese omelet boasts tons of protein thanks to the addition of cottage cheese.

Image Credit: Livestrong

  • Calories:‌ 249
  • Protein:‌ 36 grams

Loaded with meaty mushrooms and juicy tomatoes, this low-cal omelet is the perfect way to start your day. Between the eggs and cottage cheese, it packs a powerful protein punch (36 grams per serving). That's way more protein than you'd get from other cheeses like American and Swiss, which only offer 4.8 grams and 7.7 grams of protein per ounce, respectively. For reference, a half cup of low-fat cottage cheese boasts 12 grams of the muscle-boosting macro.

Get the Mushroom and Tomato Omelet recipe and nutrition info here.

5. Turkey and Cheese Scramble

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (6)

This breakfast scramble features three protein powerhouses: eggs, turkey and cottage cheese.

Image Credit: Jenna Butler

  • Calories:‌ 236
  • Protein:‌ 34 grams

This simple-yet-satisfying breakfast scramble only requires eggs, cottage cheese and turkey. Low-fat and low-carb (only 8 grams and 6 grams, respectively), this high-protein meal also contains zero fiber, so make sure to pair it with a piece of whole-wheat toast or a side of fruit.

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Get the Turkey and Cheese Scramble recipe and nutrition info here.

Honorable Mentions

Just shy of 27 grams of protein per serving, these healthy cottage-cheese recipes shouldn't be counted out.

6. Cottage Cheese Protein Pancakes

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (7)

You'd never know these pancakes were made with cottage cheese.

Image Credit: Livestrong

  • Calories:‌ 306
  • Protein:‌ 25 grams

Not a fan of cottage cheese's texture? This high-protein pancake recipe is for you. Cottage cheese gets camouflaged when blended with rolled oats, eggs and vanilla extract to make a smooth pancake batter. So, you get all the protein and calcium without the lumpy curdles. Plus, at six flapjacks per 300-calorie serving, these good-for-you griddle cakes give you a great bang for your caloric buck.

Get the Cottage Cheese Protein Pancakes recipe and nutrition info here.

7. Lean Lasagna

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (8)

This light lasagna replaces ricotta with fat-free cottage cheese.

Image Credit: Arthur Bovino

  • Calories:‌ 274
  • Protein:‌ 26 grams

Fat-free cottage cheese works as a stellar substitute for ricotta in this carb-controlled, low-cal lasagna. Compared to a serving of Olive Garden's Lasagna Classico, which has seven times the fat and quadruple the sodium, this lighter homemade version still has all the staple ingredients you love — ground meat (turkey), tomatoes and mozzarella — plus a few extra healthy add-ins like spinach and mushrooms.

Get the Lean Lasagna recipe and nutrition info here.

Click below to pin and save these recipes for later!

7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (9)

Relatively low in calories, cottage cheese is a solid source of essential nutrients like calcium and protein.

Image Credit: Graphic: LIVESTRONG.com Creative

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7 Cottage-Cheese Recipes That Have as Much Protein as Chicken Breast | Livestrong.com (2024)

FAQs

What gives cottage cheese so much protein? ›

The high protein content in cottage cheese comes mostly from casein, which — because it's slowly absorbed — can build muscle just as well as whey protein. Thyroid health. Cottage cheese is an excellent source of selenium, an essential trace mineral that plays an important role in how your thyroid works.

What is the 3 day cottage cheese diet? ›

Basics of the cottage cheese diet

It's simply an eating plan where you eat only cottage cheese at each meal for at least three days. Some people also eat fresh fruits and vegetables in moderation. Alcohol, fruit juice, sodas, and other sweetened beverages are usually avoided.

Does cottage cheese have more protein than eggs? ›

Cottage cheese contains more protein than two eggs.

And that's just the protein in a personal-size cup of the stuff (5.3 oz)—in that size, those wannabe trendy cottage cheeses are weighing in at 16 to 19 grams of protein; eggs have about 6 g each.

Is protein in cottage cheese complete? ›

Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It's a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs. Amino acids help your body work smoothly.

Does cottage cheese have as much protein as chicken? ›

Chicken breast (cooked, skinless): Approximately 31 grams of protein per 100 grams. Paneer (cottage cheese): Contains about 18 grams of protein per 100 grams. Therefore, if you're looking to increase your protein intake, chicken is generally a higher-protein option compared to paneer.

How to eat cottage cheese to lose weight? ›

Here are a few ideas for using this versatile cheese.
  1. Spread cottage cheese on toast, bagels, crumpets or pancakes. ...
  2. Pair it with fresh fruits (any kind!) for a refreshing and healthy breakfast or filling snack.
  3. Substitute cottage cheese for sour cream when making Mexican dishes or baked potatoes.
Feb 16, 2024

Why do bodybuilders eat cottage cheese at night? ›

Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown ( 18 ).

How does cottage cheese burn belly fat? ›

What is in cottage cheese that burns fat? Cottage cheese itself does not burn fat. But it is high in protein, with 25 grams per one cup serving. Fat is burned through exercise and moving your body.

Is it okay to eat cottage cheese every day? ›

While it is safe for most people to eat cottage cheese every day, it should not be consumed to the extent that you exclude other food groups. Also, some types of cottage cheese contain high amounts of sodium and/or sugar.

What to eat instead of chicken for protein? ›

5 Protein-Packed Foods for Healthy, Meatless Meals
  • Eggs. Eggs are a great source of protein. ...
  • Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes. ...
  • Legumes. Legumes include a range of beans and peas such as black beans, chickpeas and lentils. ...
  • Soy. ...
  • Yogurt.

Is 2 eggs a day enough protein? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

What to eat instead of meat for protein? ›

How to get protein without the meat
  • Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  • Soya beans. ...
  • Quinoa. ...
  • Nuts. ...
  • Seeds. ...
  • Cereals and grains. ...
  • Quorn™ ...
  • Dairy.

Can you get all your protein from cottage cheese? ›

You can buy cottage cheese made from 1% or skim milk, which has lower fat and calories. Cottage cheese contains all the essential amino acids needed for it to qualify as a complete protein.

Does cottage cheese lose protein when cooked? ›

The proteins in Cottage cheese whey were comparatively stable to heat; thirty min- utes at 91 C were required to denature 80% of the proteins, whereas 81 C for 30 rain denatured the same amount of protein in skimmilk.

What are the pros and cons of eating cottage cheese? ›

The nutrients in cottage cheese may help support weight loss, muscle growth, and bone health. However, because of its high sodium content, people watching their salt intake should stick with low-sodium varieties. U.S Department of Agriculture.

Why do bodybuilders eat cottage cheese? ›

The high protein content in cottage cheese is one of the main reasons it's garnered such popularity. For a quick recap, protein is crucial because: It's a building block of muscles, bones, cartilage, skin, hair, and nails. It helps build and repair tissue.

What happens to your body when you eat cottage cheese? ›

Cottage cheese is an excellent source of calcium, a mineral that plays a major role in tooth and bone health, and in the prevention of osteoporosis. It also helps you to regulate your blood pressure and might even play a role in preventing certain cancers, such as prostate cancer.

What makes cottage cheese a Superfood? ›

The Nutritional Benefits of Cottage Cheese

As you just learned, cottage cheese is high in protein, making it popular during war times and among modern high-protein connoisseurs and athletes. It's also low in carbs, can be low in fat, and is a good source of calcium and other essential nutrients.

Why does cottage cheese have more protein than yogurt? ›

When making cottage cheese, rennet is added to the milk. Rennet comes from animals and therefore cottage cheese is not vegetarian. The curd therefore contains more protein than yogurt because of the rennet. Cottage cheese and yogurt also differ in fat content.

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