“It’s a vintage diet food, popularized due to its high protein content,” says Cara Harbstreet, M.S., R.D., L.D. “Compared to other cheeses, dressings, and condiments, it’s relatively low in calories and offers the same nutrition as other dairy products.” But don’t write it off too fast—cottage cheese is so much more than an antiquated diet staple. The truth is, it’s actually a rather healthy food and is a smart addition to any dairy-inclusive diet. It’s available in nonfat, reduced-fat, or full-fat and comes in a variety of curd sizes. And if you’re scanning the dairy aisle, you may even see a selection of cottage cheese flavors. But it’s important to know that added flavors often alter the nutrients you’ll find in the plain variety (including added sugars). As for the taste, well, it’s slightly sweet and salty, yet sort of bland, which makes it easy to add to dishes without altering the flavor. The real hurdle, if you’re not a fan of curdled cheese, is the texture. It’s equally lumpy, bumpy, and creamy, making it quite polarizing. But if the texture doesn’t weird you out, the taste itself can be rather enjoyable. A type of protein found in cottage cheese, caseinate, or casein, may be especially helpful for muscle growth. One study found it had a superior effect on muscle protein synthesis3 after exercise compared to soy protein. As for Spence, she uses it in place of ricotta cheese in lasagna. She also blends it, for a smooth texture and adds cinnamon, nutmeg, and vanilla as a healthy dip for fresh fruit. It’s also great for substituting for sour cream and mayo in sandwiches and dips. Or try adding it to scrambled eggs to increase the protein and creaminess. Again, if the texture is off-putting, try blending it first.
