Is Cottage Cheese Keto? + Keto Cottage Cheese Recipes! (2024)

If you’re wondering, “is cottage cheese keto?”, you’ve found a great guide! This low carb, high protein food is having a moment for good reason! It’s a great snack or meal or a keto diet, perfect alone or served with toppings! Read about what cottage cheese to buy, how to enjoy it as a snack, and ways to incorporate it into meals.

Also learn more about Enjoying Yogurt on a Keto Diet and Keto Cracker Substitutes.

Is Cottage Cheese Keto?

Good news – cottage cheese is a great option for a keto diet. It has a high protein content, is low in carbs, and easy to use for a variety of meals.

1/2 cup of 2% cottage cheese has: (varies by brand, and milk fat %)

• 130 calories
• 3 grams of carbs (no fiber, so 3 grams net carbs)
• 14 grams of protein
• 7 grams of fat

Dairy is a highly digestible source of protein. It contains all 9 essential amino acids, making it a complete protein.

Add some low carb toppings, and plain cottage cheese is a great starter for a meal or snack!

What is cottage cheese? It’s made from allowing fresh milk to curdle, the same way all fresh cheese is made. The whey separates as the casein forms curds. The whey is drained off, leaving a creamy textured base with a mild flavor.

If you suffer from lactose intolerance, cottage cheese is a lower-lactose dairy option. Some people tolerate it, but start off with a small serving to test your individual response.

The best cheeses for a keto diet include cheddar cheese, cream cheese, parmesan, goat cheese, and bleu cheese. Stay away from heavily processed cheeses, like American cheese.

What Qualifies a food as Keto-Friendly?

The keto diet is a very low carbohydrate diet, designed to force the body to produce ketones. The low insulin state caused by a ketogenic diet aids in weight loss, as well as being helpful in a variety of medical treatments, such as for epilepsy, diabetes, and dementia.

The diet focuses on protein and healthy fat sources for calories. Carbohydrate intake is restricted. Carb needs vary depending on many factors, including a person’s size, lean body mass (muscle), and activity level.

A small person who is inactive needs a very low carb diet. It is typically recommended to restrict carbs to under 20 g net carbs.

A more muscular person who engages in sports or weight lifting has higher carb needs, and can consume 50+ grams of carbohydrates a day.

Net carbs are calculated by the total carbs in a food, minus the fiber content.

If a food has 8 grams of total carbs, but 4 grams of fiber, the net carb amound is only 4 grams.

Protein & The Keto Diet

While many people obsess over healthy fats, the honest truth is keto dieters more often under eat protein than fat. Protein is the most satiating macronutrient, meaning you’ll feel fuller and more satisfied after consuming high protein meals.

The RDA for protein is only .38 grams per pound of body weight. For a 130 pound person, that’s about 50 grams of protein daily.

New research is showing that while this amount will keep a person alive, it’s far from an optional amount.

Muscle protein synthesis requires 30 grams of dietary protein in 1 meal. Experts now recommend .7-1 gram of dietary protein per pound of body weight for optimal muscle maintenance and growth. This is 130 g of protein for a 130 pound individual (especially if this person is active!).

The health benefits of a higher protein diet are myriad.

As we age, we lose the ability to use effectively use protein, meaning we need more to maintain or build muscle. How much muscle we have is directly related to our metabolism and our overall health.

If you’re wondering, “do I eat enough protein,” the answer is probably no. I find that eating 130 grams takes planning.

The number 1 way to ensure you meat your protein goal is to build your meals (and snacks!) around high-protein foods. Start with meat, poultry, seafood, eggs, or dairy products, like Greek yogurt and cottage cheese.

If you’re too busy for a meal, or need a snack after a workout, the cottage cheese recipes below will help you stay on track with your protein goals!

What Cottage Cheese Should I Buy?

There are many different types of cottage cheese! First, decide whether you need a full-fat cottage cheese, or a partially skimmed or fat free cottage cheese.

Full fat dairy products have a lot of nutrients that are removed when the milk is skimmed for lower fat content.

However, if your goal is to increase protein in your diet while losing weight, choosing a lower calorie option might help you reach your goal faster.

Cottage cheese is a cultured dairy product, much like yogurt, sour cream, and buttermilk. This means it contains beneficial bacteria.

Just like yogurt, the quality of the product you buy matters.

I recommend:

Good Culture Cottage Cheese (whole milk):

Calories: 130

Total Fat: 7 grams

Carbohydrates: 3 grams

Protein: 14 grams

Nancy’s Organic Probiotic Cottage Cheese (Whole Milk):

Calories: 120

Total Fat: 6 grams

Carbohydrates: 3 grams

Protein: 14 grams

Trader Joe’s Organic Cottage Cheese (Low fat):

Calories: 110

Total Fat: 5 grams

Carbohydrates: 4 grams

Protein: 12 grams

Whole Food’s 365 Organic Cottage Cheese (Low Fat):

Calories: 110

Total Fat: 5 grams

Carbohydrates: 4 grams

Protein: 12 grams

High Protein Meal Ideas

There are lots of cottage cheese keto-friendly topping ideas!

There are times I need to add additional protein to a meal to hit my protein goal, and using dairy products, like cottage cheese, makes that easy.

Instead of cooking 1 1/2 salmon filets, or finding steaks with my exact protein needs, I supplement meals with cottage cheese and Greek yogurt.

Add to a Salad: Adding 1/2 cup of cottage cheese on top of a salad with chicken and vegetables adds a creamy quality and extra protein!

Add to eggs: Having eggs for breakfast? Since eggs only contain 7 grams of protein each, it’s hard to eat enough to meet protein needs. Whisk 3 eggs with 1/3 of cottage cheese, and then scramble and season as usual. This makes the eggs extra creamy and takes the 21 grams of protein from the eggs up to a meal with 33 grams of protein. Top with salsa and avocado for a delicious and satisfying meal!

Serve as a Side: In addition to your meat and veggies, and some chopped tomatoes and cottage cheese as a healthy, high-protein, side dish.

Enjoy as a starter: Instead of starting a meal with a salad, have a small bowl of cottage cheese with sliced veggies, like carrots and cucumbers, to dip in it. The combo has protein and fiber, which will help slow down the absorption of glucose in your meal.

Make a Salad Dressing: Blend cottage cheese, and then add a bit of vinegar or lemon juice. Add a potent cheese, like blue cheese or goat cheese if desired! You’ll love this creamy option on a variety of salads.

Keto-Friendly Cottage Cheese Snack Recipes

Cottage Cheese with Tomato and Cucumber

• Cottage Cheese
• Tomatoes
• Cucumber
• Red Onions
• Salt & Pepper
• Optional: Drizzle of Balsamic and Olive Oil

Cottage Cheese with Bacon, Avocado, and Red Onion

• Low-Fat Cottage Cheese
• Bacon
• Cherry Tomatoes
• Avocado
• Green Onions
• Salt & Pepper
• Salsa or Hot Sauce

Berries & Granola

• Cottage Cheese
• Raspberries, Blueberries, and Strawberries
• Keto Granola
• Optional: Vanilla extract and sweetener (monk fruit or allulose)

Chocolate Raspberry Swirl

• Cottage Cheese
• Sugar Free Raspberry Jam
• Mini Chocolate Chips or shaved dark chocolate (use sugar free or 85% dark chocolate for the lowest carbs)
• Vanilla (optional)
• Nuts or Seeds (optional)

Other Ways to Use Cottage Cheese in Low Carb Meals

Cottage Cheese Protein Pancakes: Use blended cottage cheese in place of the milk in your pancake recipe to increase the protein and make delicious fluffy pancakes!

Cottage Cheese Smoothie: Add 12 grams of protein, a creamy texture, and a “cheesecake” flavor to your favorite smoothie recipes by adding 1/2 cup of cottage cheese.

Whipped Cottage Cheese Dip: Add a container of cottage cheese to a food processor, and process until very smooth and creamy. Add fresh chopped garlic, and either fresh or dried herbs. I recommend adding dill and Italian parsley, and some salt and pepper, for a creamy herb dip.

Ranch Dressing with Cottage Cheese: Skip the mayo, and use blended cottage cheese to form the creamy base. Simply mix with your favorite ranch dressing mix!

Cottage Cheese Ice Cream: If you missed the viral TikTok trend, whole milk cottage cheese makes a great no-churn ice cream! Add a container to a food processor, and blend it until very smooth. Add in a sweetener, optional fruit, and vanilla extract. Optionally add nut butter or cacao powder. Once it’s all mixed together, add it to a container and freeze for 3-5 hours, until a scoopable texture is reached.

Cottage Cheese Protein Pudding: A great high protein dessert that will leave you feeling satisfied (and keep insulin levels low while you sleep). Add cottage cheese to a food processor along with your favorite protein powder. If your protein powder doesn’t contain a sweetener, use your favorite sweetener to taste. Add vanilla extract, and mix together well. The “pudding” will firm as it chills, so store it in individual containers until ready to serve. Top with berries, sugar free chocolate chips, or keto granola to serve.

Cottage Cheese Cookie Dough: This blender cookie dough is packed with protein and low in carbs, making it the perfect keto snack or dessert. Into a blender, add cottage cheese, almond flour, sweetener, vanilla, a pinch of salt, and some nut butter (we love cashew butter!). Process until a spoonable-mixture is reached. Stir in some chocolate chips, and store in the refrigerator.

What Foods to Include in a Healthy Keto Diet

If you’re new to a keto diet, and wondering what foods to stock up on, download my free Keto Foods Guide.

A healthy keto diet focuses on whole unprocessed foods, like meat, eggs, dairy, and low carb vegetables. Nuts, seeds, berries, and dark chocolate can be added in moderation.

Beware of foods labeled as “Keto.” These are typically highly processed foods with added fiber to give an unhealthy product a low net carb amount. Save these for occasional treats rather than the basis of your diet.

If you’re a veteran low carb dieter, and are just looking for healthy snacks ideas, you’ll also love this Keto Hummus recipe and this super popular Keto Chia Pudding.