Cottage cheese: timeless health food, and now trendy to boot!

Read time: 5 minutes

When you think about cottage cheese, you might picture a diet-sized portion topped with fruit. It doesn’t sound exciting, but our moms were onto something: Cottage cheese has always had a seriously impressive nutritional profile.

And now, food content creators and wellness influencers have discovered how nutritious cottage cheese is, along with new ways to incorporate it into recipes that appeal to a wide range of palates. Cottage cheese now appears in nearly as many recipes (sweet and savory) as it has curds. Pancakes, brownies, smoothies, lasagna, pizza crusts and queso dip to name a few.

A wellness star is (re)born

Cottage cheese has a long history as a power food, and people have eaten something like it for thousands of years.

Fast-forward to the mid-1800s. It was brought to the U.S. from Europe, and may have been the first cheese produced in the United States. Dubbed “cottage cheese,” homesteaders made it in farmhouses or cottages with excess milk from butter-making.

Its first brush with greatness was during World War I, when the U.S. Department of Agriculture (USDA) promoted cottage cheese as a top protein source in order to save as much of the meat supply as possible for soldiers stationed abroad.

After the war, cottage cheese remained popular as a diet food. Its popularity peaked during the 1970s when it lost ground to yogurt. But it’s back!

Curds and whey

Sometimes referred to as curds and whey, cottage cheese is essentially curds (that form when an acid curdles milk) and cream.

It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.

Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.

Some dietitians recommend going with a low-fat or even full-fat cottage cheese (nonfat cottage cheese contains less protein and won’t be as satisfying).

Health benefits of cottage cheese

Nutrient-dense cottage cheese is low in calories while providing protein and vital nutrients, making it one of the healthiest cheeses you can eat. It isn’t aged as some other cheeses are, but rather sold and served fresh. According to Cleveland Clinic, cottage cheese:

Provides good nutrition

A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese has:

Calories: 84
Fat: 2.3 grams
Protein: 11 grams
Total sugars: 4.1 grams
Calcium: 103 milligrams (8% of your daily value or DV)
Phosphorus: 148 milligrams (12% of DV)
Potassium: 120 milligrams (3% of DV)
Selenium: 14.6 micrograms (27% of DV)
Sodium: 321 milligrams (14% of DV)

Aids in weight loss

Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:

High in protein: Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium: Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.

Provides essential amino acids

Cottage cheese is rich in casein — a complete protein that provides essential amino acids, which are all the building blocks of protein your body needs. Amino acids help your body work smoothly. They affect your appetite, energy production, immune system, mood, muscle growth and sleep.

Supports bone health

Cottage cheese has three nutrients that help promote healthy bones:

Calcium helps prevent osteoporosis that can lead to bone fractures.
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.

Helps you control blood sugar levels

Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.

Contributes to a balanced gut

Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But not all cottage cheese contains probiotics, like most Greek and regular yogurt do. If you want cottage cheese that provides probiotics, check the label to see if it says it contains “live and active cultures.”

Promotes muscle development

The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout. Casein protein provides your cells with amino acids consistently over a longer period. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.

Reduces your risk of some cancers

Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. Experts believe getting more calcium may offer protection from bladder, breast, colorectal and stomach (gastric) cancers.

Tips for adding cottage cheese to your diet

The USDA recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal. When incorporating cottage cheese into your diet, remember to:

Check the label: Single-serve containers of cottage cheese vary in size and nutritional content.
Consider your lactose tolerance: As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.

Recipe ideas

Because of its mild flavor, you can blend cottage cheese with nearly anything. The internet is chock-full of recipes that include cottage cheese. To get you started with a few ideas, check out a few cottage cheese recipes from Weight Watchers (not affiliated with Physicians Mutual).