Is it just me, or is everyone obsessed with cottage cheese right now? Seen all over social media being spread on bagels, used as a key ingredient in pancakes or mixed in with scrambled eggs, the unsightly and (worst of all) lumpy cheese is undeniably having a moment.
But is it actually any good for you? Vogue spoke to two experts to find out the health benefits of cottage cheese.
What is cottage cheese?
A type of curdled milk product (like feta, mozzarella and ricotta), cottage cheese is “high in protein, low in calories and not an ultra-processed food”, explains Dr Megan Rossi, a dietitian and nutritionist who is also known as The Gut Health Doctor, who adds that it’s also really versatile. “I think that’s why it’s so popular right now. People love something low calorie and high protein, and since we’re all becoming more aware of ultra-processed foods, it’s great that it isn’t one.” It’s also affordable and has a mild and palatable flavour, says Dr Federica Amati, head nutritionist at Zoe. “It works as a protein ingredient when you don’t want to use more eggs, tofu, meat or fish.” For those in the market for a good, high protein breakfast, it also works brilliantly on sourdough or in your morning eggs.
Why is it lumpy?
So it’s protein-rich, affordable and low calorie – that explains why so many people swear by it right now. However if, like me, you’re wondering why it’s so offensively lumpy, then here’s an explainer on that distinctive texture: “These clumps are actually protein and they’re really good for you,” says Dr Rossi. “Cottage cheese is made with milk and there’s two types of protein in milk, casein (80 per cent) and whey (20 per cent). When you add an acid to milk, it coagulates the casein protein, which forms clumps, but the whey doesn’t react.”
The different proteins do different things. Casein proteins are digested slower, making you feel fuller for longer, whereas whey proteins are more rapidly digested. “That’s why whey protein is typically better consumed after the gym, when you need those amino acids to go to your muscles to help build them,” says Dr Rossi.
Is cottage cheese good for you?
Yes it is, both experts agree. “A one cup serving has 25g of protein, 11g of carbohydrates (nine of which are sugars as lactose) and a decent amount of potassium and calcium,” advises Dr Amati. “Interestingly, it’s a good source of selenium, which is something we need for good thyroid health, plus it also contains fat but in lower quantities to other cheeses.”
Other health benefits include mild blood pressure regulation, plus it also contains small amounts of calcium too. If you get the right kind – from a farm or cheese shop – it will also be a fermented food, meaning it’s good for the gut. “Most of the time in the UK now, they create it by cheating,” Dr Rossi says. “Traditionally, you need milk and an acid to make it. When the bacteria meet the lactose, they produce these acids which can then cause coagulation. To make this process a lot quicker, easier and probably cheaper, a lot of the time they just add vinegar as the acid, which means it doesn’t contain live bacteria and isn’t a fermented food.” For those who want a fermented form of cottage cheese, be sure to look for the term “live” on the label, because that indicates that what they’ve used is actual bacteria. It’s also worth looking at other ingredients on the label to ensure there are no extra additives, including thickeners or added sugars.
How to eat cottage cheese
By this point in the article you’re either a yes or a no. But the great thing about cottage cheese is that it can be eaten in so many different ways. Dr Amati name-checks some viral cottage cheese pancakes on Zoe as a delicious and protein-rich way to enjoy a Saturday morning stack, but Dr Rossi is a particularly big fan, and says she eats it nearly daily. “It acts as an excellent dressing in salads when mixed with balsamic vinegar, plus I also love to eat it on sourdough with some tuna and tomato,” she says. “It’s a great staple food.”
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If you’re not a fan, fear not. There are so many other ways to get your protein fix – Dr Amati suggests Greek yoghurt as an excellent alternative. “It’s delicious, has more calcium, lower sodium and contains live probiotic bacteria, so I keep that in my fridge,” she says.
When it comes to protein, she is clear that plant protein is better for long-term health and longevity, so recommends incorporating legumes, whole grains, nuts, seeds and tofu in your diet. “Tofu can be used to add protein to recipes in a very similar way to the viral cottage cheese recipes and has the added benefit of being high in plant isoflavones,” she says. “Greek yoghurt and kefir are better for their fatty acid profile and live microbes, and animal protein from omega-3 fatty fish or micronutrient rich eggs would get my vote.”
The verdict
Cottage cheese is yet another buzzy food that the internet loves – but for a reason. If you like cottage cheese, it’s easy to consume and affordable, while offering enough health benefits to warrant its place in your lunchbox. Whether you mix it with honey on rye crackers or serve it as a dip for crudités, give cottage cheese a chance.
