For years, cottage cheese has had a quiet presence in our fridges - often overshadowed by trendier options like Greek yoghurt or plant-based alternatives.
But lately, this humble dairy food is enjoying a resurgence, touted as a high-protein snack and a diet-friendly meal. As a nutritionist specialising in perimenopausal health and preconception care, I find cottage cheese can be both a supportive ally and, occasionally, a sneaky saboteur.
What’s good about it?
Cottage cheese packs an impressive protein punch. A half-cup serving contains about 13 grams of protein, which is important for satiety, muscle maintenance, and blood sugar stability.
Cottage cheese provides a good dose of calcium, essential for bone density - especially important as oestrogen levels decline during perimenopause. It’s also a source of B12, riboflavin, and folate, vital nutrients for energy production and neural health, particularly critical in preconception nutrition.
The casein in cottage cheese digests slowly, making it ideal for overnight muscle repair or as a bedtime snack to curb midnight cravings. This is why cottage cheese is so popular among bodybuilders. The casein protein can be beneficial for women dealing with sleep disturbances due to hormonal shifts.For those trying to conceive, cottage cheese offers selenium, zinc, and iodine - micronutrients associated with reproductive health. Paired with other wholefoods, it can contribute to a nutrient-rich fertility plan.
The not-so-great aspects
Most brands of cottage cheese in New Zealand are high in sodium (salt) - up to 400mg per half-cup. High sodium can contribute to bloating, hypertension, and water retention. Opting for a low-sodium option or rinsing cottage cheese can help to mitigate this. While cottage cheese is lower in lactose than milk, it still contains enough to trigger symptoms in sensitive individuals. For some people, especially those experiencing digestive changes in midlife, dairy may worsen bloating or inflammation. Dairy can also contribute to teen and adult acne so a short elimination diet under the guidance of a nutritionist or dietitian can be helpful to explore the effects of dairy.
Not all cottage cheese is created equal. Some versions contain gums, stabilisers, or added sugars - none of which support hormone balance or gut health so this is where Ricotta or plain Greek yoghurt can be a better alternative. Always check labels for minimal ingredients: milk / cream, and cultures should be the primary components. If you are keen, there are recipes online to make your own using full cream milk and some salt and vinegar to avoid the additional extras.
Cottage cheese can absolutely earn a spot in a balanced diet, especially for growing children, hungry teenagers, bodybuilders and women navigating the unique nutritional needs of perimenopause. Its affordability, versatility, and nutrient density make it an excellent tool in the right context. But like any food, it’s best enjoyed mindfully - watching for sodium, additives, and ensuring it’s part of a broader, diverse dietary pattern.
Whether blended into smoothies, spread on rice cakes, melted into veggie stir-fry, scooped alongside a salad, made into low-carb flatbreads or carnivore-friendly fluffy cloud bread, cottage cheese deserves more credit - but not a free pass.
Savoury power toast with
cottage cheese and avocado
This savoury combo supports blood sugar stability (due to the fibre, lemon juice and healthy fats), oestrogen metabolism (thanks to leafy greens) and provides magnesium, potassium and healthy fats - all essential for hormone regulation in perimenopause.
Ingredients
½ cup full-fat cottage cheese
1 thin slice of whole grain or sourdough bread, toasted
½ ripe avocado, sliced or mashed
½ small tomato, thinly sliced
A few rocket leaves or arugula
Squeeze of lemon juice
Pinch of sea salt and cracked black pepper
Optional: 1 to 2 sardines, chilli flakes or hemp seeds for extra flavour and nutrients
Method
Toast the bread.
Spread the cottage cheese over the toast as a base layer.
Add the avocado, tomato slices and greens.
Squeeze fresh lemon juice over the top, season with salt, pepper and any optional toppings.
