Picture of Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

Overview

High-Protein Cottage Cheese Snacks (Sweet & Savory)

Article Overview

Let’s look at some of my favorite delicious cottage cheese snacks that are high-protein and can help manage blood sugars!

Cottage cheese is a tasty high high-protein nutrient-dense food that’s great for everything from meals to snacks, to recipes.  Keep reading for 9 of my favorite cottage cheese snacks!

high protein cottage cheese snacks

Cottage cheese nutrition

Let’s look at the nutrition information for a half-cup serving of low-fat cottage cheese:

  • Calories: 90
  • Total fat: 2.5g
  • Saturated fat: 1.5g
  • Total carbs: 4g
  • Fiber: 0g
  • Sugar: 4g
  • Protein: 13g
  • Sodium: 350mg

As a registered dietitian, I love that cottage cheese is an easy source of protein. And from a culinary perspective, it combines well with almost any flavor profile from salty to sweet.

How much protein in cottage cheese?

A half-cup serving of low-fat or full-fat cottage cheese contains 13g protein on average. The amount of protein is not impacted by whether you choose low-fat or full-fat cottage cheese.

What goes well with cottage cheese as a snack?

Cottage cheese goes well with so many different foods. It’s almost like a combo of yogurt and cheese, and as a result can be combined with foods that pair well with either of those two other foods.

Cottage cheese toppings

Below, we’ll cover some great foods to add on top of cottage cheese, like fruit, seasoning blends, honey, and more. 

My favorite combination is a savory one. I love low-fat cottage cheese with smoked salmon and some everything but the bagel seasoning.

How to season cottage cheese

While you can top cottage cheese with some simple salt and pepper, I also love to add seasoning blends that I keep in my pantry. Some of my favorites include:

  • Everything but the bagel seasoning
  • Ranch seasoning
  • Taco seasoning

My favorite cottage cheese snacks

As a registered dietitian, these are some of my favorite ways to enjoy cottage cheese snacks. The nutrition information provided uses a half-cup serving of low-fat cottage cheese. 

1. Cottage cheese and eggs

cottage cheese snacks low fat cottage cheese with medium boiled eggs

Combine your low-fat cottage cheese with a medium-boiled egg and sprinkle a little salt and pepper on top! This cottage cheese snack is incredibly satisfying and high in protein. 

1/2 cup low fat cottage cheese + 1 medium boiled egg

  • Protein: 19g
  • Total Carbs: 4.5g
  • Sugar: 4g
  • Fiber: 0g
  • Fat: 7g

2. Cottage cheese and fruit

cottage cheese snacks low fat cottage cheese with strawberries and blueberries

When you think of cottage cheese snacks, you likely think of fruit and cottage cheese. And, there are a lot of store-bought options available. However, they often have the fruit served in some sort of syrup which adds additional sugar. Try making your own combinations at home.

1/2 cup low fat cottage cheese + 1/2 cup chopped strawberries

  • Protein: 13.5g
  • Total Carbs: 10g
  • Sugar: 7.5g
  • Fiber: 1.5g
  • Fat: 3g

3. Cottage cheese on toast

cottage cheese on whole wheat toast

Another great way to enjoy a cottage cheese snack is to top your favorite higher-fiber bread with 1/2 cup low-fat cottage cheese and your favorite seasoning blend like the ones I mentioned previously. 

1/2 cup low fat cottage cheese + 1 slice high fiber bread

  • Protein: 18g
  • Total Carbs: 26g
  • Sugar: 9g
  • Fiber: 5g
  • Fat: 4.5g
cottage cheese snacks with everything but the bagel seasoning

4. Cottage cheese and everything bagel seasoning

If you like eating cottage cheese by itself, try simply adding some everything but the bagel seasoning to it and enjoy!

1/2 cup low fat cottage cheese + 1 Tbsp EBTB seasoning

  • Protein: 13g
  • Total Carbs: 4g
  • Sugar: 4g
  • Fiber: 0g
  • Fat: 2.5g

5. Cottage cheese and veggies

cottage cheese snacks with sliced cucumbers

Cottage cheese also makes the perfect dip for your favorite raw veggies. One of my favorites is to add a small amount of sea salt and dip some cucumbers in it. 

1/2 cup low fat cottage cheese + 1/4 tsp sea salt + cucumbers and carrots

  • Protein: 14g
  • Total Carbs: 16g
  • Sugar: 11g
  • Fiber: 3g
  • Fat: 3g

6. Cottage cheese and granola

cottage cheese with granola

Taking a sweeter approach, cottage cheese also makes a great yogurt replacement. Add your favorite no-sugar sweetener (I prefer stevia) and some low-sugar granola.

1/2 cup low fat cottage cheese + 1 tsp stevia sweetener + 1/4 cup granola

  • Protein: 15g
  • Total Carbs: 21g
  • Sugar: 9g
  • Fiber: 1g
  • Fat:5g

7. Cottage cheese and smoked salmon

cottage cheese with smoked salmon

Where are my smoked salmon fans at? Trying using cottage cheese instead of cream cheese next time you want to enjoy it!

1/2 cup low fat cottage cheese + 3oz smoked salmon + salt/pepper to taste

  • Protein: 32g
  • Total Carbs: 10g
  • Sugar: 10g
  • Fiber: 0g
  • Fat: 10g

8. Cottage cheese and chips

low fat cottage cheese with potato chips

Another great cottage cheese snack is using it as a dip for your favorite chips or crackers. You can even whip up the cottage cheese with a fork or whisk for a fluffier texture. 

1/2 cup low-fat cottage cheese + 1 serving of your favorite crackers or chips

  • Protein: 15g
  • Total Carbs: 23g
  • Sugar: 4g
  • Fiber: 2g
  • Fat: 9.5g

9. Cottage cheese with tomatoes and basil

caprese cottage cheese snacks low fat cottage wheese with sliced tomatoes and basil

If you love any sort of mozzarella, tomato, and basil combo… you may really enjoy this last cottage cheese snack idea. Essentially, we’re switching out the mozzarella for cottage cheese and adding in a drizzle of balsamic glaze. It’s so good!

1/2 cup low fat cottage cheese + 2 tomato slices + 1 tsp chopped basil + balsamic glaze drizzle

  • Protein: 13g
  • Total Carbs: 10g
  • Sugar: 9g
  • Fiber: <1g
  • Fat: 3g

Cottage cheese and diabetes

As a registered dietitian living with diabetes, I love that cottage cheese is a blood sugar-friendly high-protein option. Remember, protein helps promote stable blood sugars, and especially when combined with other carbohydrate-containing foods can help keep you full and energized through the day without dramatic swings in your blood sugars.

Check out this post for more information on how and why cottage cheese snacks can benefit people with diabetes. 

half cup low fat cottage cheese

More high-protein snack ideas

If you’re looking for more high-protein snack ideas, check out these other resources;

Sources

  1. USDA database: Low Fat Cottage Cheese

More to explore...

low carb mexican cauliflower rice in stainless steel pan

Low Carb Mexican Cauliflower Rice

This recipe for Low Carb Mexican Cauliflower Rice is a perfect flavorful side dish and a great way to get in your veggies any day of the week.

slow cooker lentil soup with red pepper flakes and parsley

Slow Cooker Lentil Vegetable Soup

Slow cooker lentil soup make delicious and nutritionally dense. Loaded with fiber and protein, it provides a blood sugar friendly and satisfying meal!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Balance blood sugars optin

Get a Free Guide on Balancing Blood Sugar with Fat, Fiber & Protein

*By entering your email, you also agree to receive our newsletter. Unsubscribe at any time.

This site uses cookies to help improve your user experience. You acknowledge your acceptance by clicking Accept. Read our Privacy Policy here.