20 High Protein Cottage Cheese Recipes (2024)

FAQs

Is it okay to eat cottage cheese every day? ›

This fad diet provides quick weight loss by using cottage cheese as the basis for your meals. 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.

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.

Here's where metabolic magic happens: The amount of muscle our body has is one of the primary drivers in determining how many calories we burn each day. "Other research supports that cottage cheese before bed actually does increase metabolism the next morning," Reaver says.

That said, up to 3 servings (equivalent to 300 grams) of cottage cheese is a good amount to support weight loss, along with other healthy foods in your diet.

Fat-free, 1% and 2% fat cottage cheese have less saturated fat and fewer calories than the 4% fat variety, which includes cream. Lower fat varieties also generally have slightly more protein.

So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.

To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

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.

Cottage cheese, and other food high in lean protein, contain the amino acid tryptophan, which can increase your serotonin levels. Serotonin is a brain chemical which low levels of it can contribute to insomnia. To sweeten it up, add a handful of raspberries on top, which are a rich source of melatonin.

Is it better to eat cottage cheese in the morning or Evening? ›

For this reason, consuming it before bed has been shown to increase metabolism and muscle synthesis overnight without affecting the breakdown of fats ( 17 ). Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed.

Cottage cheese's muscle-building powers come from two different components. Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein).

If you've seen cottage cheese in savory snacks like spread on toast, hummus is a healthier option that is high in protein and fiber to keep you satisfied.

A Quick Review. Cottage cheese is a nutritious food that is fairly low in calories yet high in protein, selenium, some B vitamins, and phosphorus. The nutrients in cottage cheese may help support weight loss, muscle growth, and bone health.

Cottage Cheese Is a Versatile Processed Food. Many people are rightfully confused as to what makes a food product or beverage processed. Processes such as pasteurizing milk, canning fruits and vegetables, and vacuum packing meats help prevent spoilage and increase overall food safety.

Cottage cheese is a good source of high-quality protein that's vital to building, repairing, and restoring muscle tissues. Protein also helps to strengthen and protect your bones. Because the whey protein in cottage cheese is removed in processing, it consists of nearly 80% casein protein.

Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.

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.