Cottage Cheese Is a Protein Powerhouse—Here’s the Proof

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

Thanks to our collective obsession with protein—and the health and fitness influencers who find ways to sneak it into just about anything—cottage cheese is having a serious moment. You might assume, as a dietitian nutritionist, that I’m cheering from the sidelines. Hot take: I’m not.

To me, cottage cheese is a refrigerator staple and something I've loved for years. It’s a ready-to-eat snack, a blank canvas for sweet or savory toppings, and a quietly brilliant ingredient in everything from pancakes to pasta bakes (ahem, see below). And, bonus: my kids only sort of like it plain—so I rarely have to share.

Ever wonder if cottage cheese is actually cheese? (I did!) Turns out, it is. Technically, it’s a fresh cheese—meaning it isn’t aged or ripened. That’s why it has such a mild, creamy flavor compared to its sharper, saltier cousins like cheddar or Gouda. (Read more about how cottage cheese is made here.)

Traditional cottage cheese is made with whole milk, but you’ll find versions made from 1%, 2%, or skim milk, which give you the reduced-fat and nonfat options. I’m partial to the full-fat variety—it’s richer, creamier.

Another reason cottage cheese has earned permanent residency in my fridge? The protein! Cup for cup, it delivers more protein than Greek yogurt, regular yogurt, sour cream, or even an egg. (If you’re curious about the nutrition comparison, I break it down in the FAQ below.)

So yes, I get why TikTok can’t stop blending, baking, and whipping it into everything. Some of those recipes might go a bit too far for my taste, but cottage cheese deserves its moment. Below, I’ve rounded up a few of my favorite Cabot recipes that let this once-humble dairy hero shine—and of course, it’s just as delicious all on its own.

Macaroni & Cabot Cheddar

I’ve been mixing cottage cheese into my roux for homemade macaroni and cheese since my daughters were teeny tiny—and now that’s what they expect when I make mac and cheese from scratch. If the texture has you concerned, simply blend the cottage cheese before you mix it into the pasta in step two. 

Spaghetti & Zucchini in Creamy Parmesan Sauce

Incorporating cottage cheese into this recipe is a delicious and easy way to add creaminess, a little extra flavor, and more protein to a cheesy pasta dish.

Cottage Cheese Queso

Queso is a popular dip in our house and I love that this version gets an extra hit of protein from the cottage cheese. I’ll be blending the cottage cheese to get that texture as queso-like as possible.  

High-Protein Cottage Cheese Pancakes Recipe

In working on this article, I discovered this pancake recipe and I cannot wait to make it. We love a pancake breakfast in our house—and even a breakfast for dinner moment—so this will be a fun recipe to try. 

Is Cottage Cheese a Good Source of Protein? 

While I think TikTok is a little extra with its cottage cheese “ice cream” hacks, the hype makes sense. When it comes to dairy, cottage cheese is one of the best sources of protein—delivering more per serving than Greek yogurt, regular yogurt, or sour cream.

It’s also a complete protein, meaning it provides all of the essential amino acids our bodies need but can’t produce on their own. And it’s particularly rich in casein, a slow-digesting protein that helps you stay fuller, longer.

How Much Protein Is In a Half Cup of Cottage Cheese? 

A half cup of cottage delivers 11 to 14 grams of protein. That’s 22 to 28 percent of your daily value for protein, which means that cottage cheese is technically a “great” source of protein (the Food and Drug Administration has rules about what’s technically considered a good and great source of any nutrient). That amount of protein remains about the same between different milkfat contents, too. 

What’s Healthier: Eggs or Cottage Cheese? 

That humble cottage cheese has double the protein of a large egg. Double! There’s 6 grams of protein in a large egg and a half-cup of cottage cheese has 11 to 14 grams. 

When it comes to fat, full-fat cottage cheese and an egg are neck-and-neck—about 5 grams each. But pick a lower-fat cottage cheese, and you’ll shave that number down. It also wins on the cholesterol front, coming in lower than an egg (15 versus 186 milligrams). And when you peek at the micronutrients, cottage cheese is no slouch: it’s got calcium and phosphorus for strong bones, vitamin B12 for steady energy, and a nice hit of selenium, an antioxidant mineral good for your immune system. 

But here’s where eggs shine: they’re lower in carbohydrates and sodium, and they naturally deliver nutrients that most other foods don’t. They’re one of the few natural sources of vitamin D, a rich source of choline for brain health, and the yolk delivers lutein and zeaxanthin—antioxidants that support healthy eyes.

Basically, both are proteins with perks!