My first memories of cottage cheese go back to the 90s, when there always seemed to be a tub in our fridge. I’m sure I’m not alone in having a mum who fully embraced the low-fat craze, when cottage cheese was a “diet food” staple, often spread on Ryvita crispbreads as a healthy snack. Back then I thought it was pretty gross, both in texture and flavour, but 30 years on things have changed and there now always seems to be a tub in my fridge!
Over the past couple of years, cottage cheese has had a resurgence in popularity, largely thanks to TikTok. It’s the same food, but people are eating it for a completely different reason, with the focus shifting from fat to protein. I’ve been surprised to see the younger generation whipping up things like cottage cheese flatbreads, cheesecakes and pasta sauces - a far cry from the Ryvita crispbreads of my teenage years.
The benefits (especially for women in midlife)
Cottage cheese is a good source of protein, with around 10-12g per 100g, depending on the brand. Protein becomes more important in midlife for maintaining muscle as oestrogen declines. It also helps keep blood sugar levels steady (which may reduce cravings), keeps you feeling fuller for longer and provides the building blocks your body needs to make neurotransmitters.
Cottage cheese also provides a range of nutrients that are especially helpful in midlife:
Calcium - for strong bones, which matters more as bone loss speeds up when oestrogen declines
Vitamin B12 - for energy, healthy nerves and red blood cell production
Selenium - an antioxidant and important for thyroid hormone conversion
Phosphorus - works alongside calcium to build and maintain healthy bones
As an added bonus, cottage cheese is easy to add to meals and snacks and once blended, it adds creaminess with very little change to the flavour
Ways to use it
Spread avocado on toast and top with cottage cheese, sliced tomato, salt and pepper
Serve your scrambled eggs with a dollop of cottage cheese on the side for a simple protein boost (or you can mix it with the scrambled eggs for extra creaminess)
Blend cottage cheese into your pancake batter, then top with fresh berries and a drizzle of maple syrup
Mix cottage cheese with mashed hard-boiled eggs, salt and pepper as a delicious, high-protein filling for sandwiches or wraps
Blend cottage cheese into a pasta sauce
Make a quick dip by blending cottage cheese with herbs, lemon juice and a little garlic
I may not have been a fan as a teenager, but cottage cheese has well and truly earned its place in my fridge, and I hope you’ll give it another try too.