In my quest to continue losing weight, I’m always looking for new foods that can pack a punch into my diet.
My most recent discovery is cottage cheese. I never was a huge fan in the past, but upon doing more research, I found it can be a dieter’s best friend if used right.
I’ve been eating cottage cheese every day for 28 days now, and I’ve lost more weight than before. Its nutrient profile is pretty interesting. Let’s take a closer look.
What is Cottage Cheese?
This food is a type of curds and whey (the liquid is whey, and the chunks are curds). The name derives from it, historically, being made in cottages – usually from the remaining milk used to churn butter.
It comes in varying fat content forms – from 4% to fat-free. The fat-free (0%) versions are lower calorie and better for weight-loss, so we’ll mainly be talking about fat-free cottage cheese throughout this post.
Cottage cheese tastes like a mild-flavored dairy product, with a slight tang that varies depending on the acidity of the brand. You might want to try a few different brands to see which best suits your pallet (I enjoy Breakstone brand, personally).
Is Cottage Cheese Healthy?
We don’t usually think of cheese as being a healthy food, but cottage cheese is different. Its nutrient profile has been embraced by bodybuilders and dieters alike, even prompting the term “cottage cheese diet”.
It has a lot of casein protein, which takes longer to break down than many other types, helping reduce appetite (1). With relatively low calories, it’s an excellent source of protein:
The carbs in cottage cheese are fairly low, at 10 grams per cup. Meanwhile, you get 15 grams of protein at only just over 100 calories.
One of the only drawbacks is its high sodium content, which could be a negative if you’re fighting high blood pressure and are trying to reduce your overall sodium intake. However, it’s likely that salt isn’t as bad for us as once thought, and for healthy people, it probably isn’t a major concern when consumed in moderation.
How to Eat Cottage Cheese
Figuring out what to eat with cottage cheese can be difficult at first.
Occasionally, I will eat it alone – but the relatively bland taste does beg for some complimentary flavors.
Here are a few ideas to help spice it up:
Cottage Cheese and Fruit
Cottage cheese and fruit is one of my favorite combinations. I use canned peaches or pineapple, but it goes well with many fruit varieties.
Adding a few small chunks of fruit (say, 4 to 5 peach slices) only increases the calorie content by a small amount (30-45 calories) while vastly improving flavor.
You can also experiment with fresh fruit.
Cottage Cheese Salad
Try swapping out salad dressing with cottage cheese. A big, green salad filled with lettuce, broccoli, carrot, peppers, and tomatoes is one of my favorites.
Plop 1/2 cup of cottage cheese on top, and a weak salad suddenly becomes a meal that can keep you feeling full for hours.
Spicy Cottage Cheese
If you like a bit of kick in your life, try a handful of jalapenos (or a dash of Sriracha sauce ).
The spice helps overpower the cottage cheese, while its dairy properties help soothe the bite of the peppers.
It’s an excellent combination.
Cottage Cheese and Club Crackers
If you’re not a fan of the lumpy texture, this one might be for you. 4 club crackers add around 70 calories, and when eaten with cottage cheese (or crumbled on top), they help add a crunchy texture and a bit of starchy taste.
Need more ideas on how to lose weight? Check out my Top 10 Weight Loss Tips for killer results.