5 Legit Reasons Cottage Cheese is Having a Moment, According to Dietitians

Karla Walsh
·8 min read

We’re still on the fence about that mustard and cottage cheese combo. 🤷‍♀️ But we’re fully part of the cottage cheese fan club. Here’s why.

<p>Getty Images</p>

Getty Images

In a comeback more stratospheric than Jennifer Coolidge (White Lotus fans, IYKYK) and bike shorts as a fashion statement, cottage cheese is back, baby.

No longer just that lumpy, watery ricotta substitute in mom’s lasagna or the sad diet food du jour that it was in the ‘90s, cottage cheese is like the new cauliflower. Believe it can be it, and it becomes so. Cottage cheese now stars in everything from ice cream and edible cookie dough to queso and creamy pasta sauce—and the internet can’t get enough. (ICYMI, here's what happened when one Shape staffer tested TikTok cottage cheese recipes for 2 weeks.)

But its virality is just one of five reasons why we—and dietitians—can’t get enough. In decades past, cottage cheese has been overlooked or thought of as a bland diet food. DO call it a comeback. In the past 12 months, it has emerged as a mainstay on menus for folks around the globe.

“All good-for-you foods deserve their moment in the sun. Cottage cheese has been loved and appreciated for decades by those in the know; mostly health-conscious women,” says Frances Largeman-Roth, RDN, a New York–based dietitian and author of the upcoming book Everyday Snack Tray. In fact, back in 2020, we declared it one of the 7 healthiest cheeses on the planet. “I think it’s awesome that a food that was known as a ‘granny’ food is now ultra-cool to the point where it’s sold out at some stores.”

5 Legit Reasons Cottage Cheese is Having a Moment, According to Dietitians

It's A Nutritional Powerhouse

Cottage cheese is a winner in so many departments nutrition-wise, explains Largeman-Roth.

“Cottage cheese is a convenient, high-protein and relatively low-calorie food that is rich in several micronutrients, including riboflavin, selenium, phosphorus, and calcium,” adds Claire Shorenstein, MS RD CSSD CDN, a California-based registered dietitian for athletes of all abilities and host of The Eat for Endurance Podcast. These minerals help support bone strength, cell function, muscle and tissue repair, and more. “The protein, calcium, and phosphorus in cottage cheese is what makes it, like many other dairy products, good for bone health.”

According to the USDA, ½ cup (4 ounces) of 2% cottage cheese delivers:

  • 92 calories

  • 2.5 grams fat

  • 12 grams protein

  • 5 grams carbohydrates

  • 4.5 grams sugar

  • 348 milligrams sodium (15 percent DV)

  • 125 milligrams calcium (13 percent DV)

  • 170 milligrams phosphorus (22 percent DV)

  • 13 micrograms selenium (24 percent DV)

Some brands, like Largeman-Roth’s favorite Good Culture, contain gut-friendly probiotics, too. Look for “live and active cultures” to be listed in the ingredients if this is a priority for you.

As far as nutrition drawbacks go, cottage cheese is fairly high in sodium per serving due to the way it is processed, confirms Caroline Thomason, RD, CDCES, a registered dietitian in the greater Washington D.C. area who helps women stop dieting and find confidence with food. But whether or not that’s a huge con depends on who you are.

“If you have hypertension and need to watch your sodium intake, then you need to be careful with how much cottage cheese you eat,” advises Shorentstein. “Some brands also may be slightly lower in sodium than others. However, if you are an active, healthy individual and particularly if you sweat a lot and thus lose a lot of sodium during exercise, then eating a higher sodium food that also happens to be packed with protein and other nutrients is often a great choice.”

It’s also worth noting that cottage cheese—like many other animal-based products—does contain some saturated fat. If you prefer to keep your saturated fat on the lower side, seek out 2% milkfat cottage cheese or lower, Thomason recommends.

That being said, “fat from dairy is unique in that some research shows it to have a cardioprotective benefit. Research suggests that saturated fat from other sources tends to have an increased association with cardiovascular disease, but people who eat dairy regularly often have a correlation with lower risk of heart disease,” says Thomason.

Related: How Much Protein You Should Eat Per Day — Plus, High-Protein Meal Ideas to Try

It's Incredibly Versatile

As we mentioned, just a few short decades ago, cottage cheese was mainly consumed with fruit as a “light” or “diet” snack, or perhaps hidden inside some old-school casserole recipes.

Thanks to more home cooks, recipe developers, and restaurant chefs discovering (or getting reacquainted with) it's mild flavor and creamy texture, you can now easily snag scrumptious sweet and savory recipes for cottage cheese. You can now find how-tos for infusing the dairy staple into smoothies, milkshakes, salads, pasta sauces, dips, sandwiches, and so much more.

The registered dietitians we spoke to are still not so sure about that whole cottage cheese and mustard movement, but they do wholeheartedly approve and personally enjoy the following cottage cheese creations:

If you’re not fond of the unique curd texture, try processing cottage cheese in a blender or food processor. It blitzes up into a smooth, spreadable consistency akin to whipped ricotta.

It's Incredibly Satisfying

While all three macronutrients (AKA protein, carbohydrates, and fat) are essential for the body to survive and thrive, one—protein—earns top marks for being scientifically proven to be the most satisfying. The most filling foods on the planet tend to check the following boxes:

  • High in protein

  • Large volume per calorie

  • High in fiber

The one-two punch of protein and fat (another satiating macro), along with a fairly low amount of natural dairy sugar (lactose) and calories, make a single serving of cottage cheese surprisingly satisfying. Just ½ cup has as much protein as 2 medium eggs, and if you opt for the full-fat version, it aligns with the keto diet, if that’s your jam. Any style can be a stellar choice as part of a well-balanced diet, whether weight loss or weight gain is your goal. (Well, unless you’re allergic to dairy. In that case, stay tuned for the “You’re No Longer Stuck to Dairy-Based Options” section below.)

Thomason and Largeman-Roth usually opt for 4% milk-fat cottage cheese, “since it’s extra creamy and holds me over just a little bit longer than the low-fat options,” explains Thomason. (The brands Good Culture, Kemps, Organic Valley, Hood, Kalona, and Cowgirl Creamery earn top marks from the dietitians and Shape editors.)

To make any cottage cheese even more satisfying, Shorenstein suggests adding fresh or frozen fruit plus a handful of nuts or a spoonful of seeds for a bonus dose of natural sweetness and fiber.

You’re No Longer Stuck to Dairy-Based Options

More than one in three Americans reportedly struggle to digest lactose, the National Institutes of Health reports. That doesn’t mean that cottage cheese can’t be a mainstay on your menu.

Many cottage cheese manufacturers are now offering lactose-free cottage cheese for those who fall into the lactose-intolerant camp. For vegans and dairy-avoiders, plant-based cottage cheese alternatives are also available, which are made from ingredients like tofu, almond milk, or cashews. These plant-based products taste remarkably similar to the real deal.

The main drawbacks of these dairy-free cottage cheeses:

  • Price. They often clock in at a higher cost per serving than dairy cottage cheese.

  • Protein and mineral content. “Typically, dairy-free options are not as high in protein and are not naturally a great source of vitamin D and calcium. Sometimes, these products are fortified with added nutrients which helps increase the vitamins or minerals that you would find in their dairy counterparts,” says Thomason.

If you’re craving a plant-based cottage cheese but can’t find one at a retailer near you, Largeman-Roth encourages blending up your own batch at home. This tofu-based Vegan Cottage Cheese is a great place to start.

It's Trending on Social Media

Just like a celebrity shout-out can skyrocket a workout routine, skincare line, or sneaker into the cult-following territory, celebs and influencers have helped to refresh cottage cheese’s reputation.

On TikTok alone, #cottagecheese has garnered more than 796 million views and counting. And that’s just on one social media site. Instagram, Facebook, and TikTok stars have racked up millions of views and helped the following recipe concepts burst onto the scene this year:

Related: How Celebrity Social Media Affects Your Mental Health and Body Image

If you’ve been walking right past the cottage cheese aisle on your way to grab your go-to Greek yogurt, it’s high time to revisit this refrigerator staple. Its mild flavor, versatility, respectable nutrition stats, satisfaction factor, and buzzy qualities are just a few of the dozens of reasons why Shape staff members have cottage cheese on their repeat online grocery orders.

Cottage cheese has evolved from being a humble and underrated food to a superfood that caters to a diverse array of dietary preferences and culinary needs. As the trend continues to gain momentum on social media and IRL in kitchens across the globe, it’s becoming crystal clear that cottage cheese has solidified its position as a top choice for health-savvy individuals seeking a nutritious and tasty addition to their meals and snacks.

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Read the original article on Shape.