5 ways to make cottage cheese even more filling (and delicious)

Cottage cheese is filling enough on its own, but where’s the fun in that?

Key Takeaways

• Cottage cheese is high in protein, but it becomes a more satisfying snack when you pair it with fiber-rich foods like berries, cherries, or whole-grain toast.
• Adding healthy fats and extra texture from avocado, nuts, seeds, or nut butter helps cottage cheese feel more balanced, filling, and enjoyable to eat.
• For an easy upgrade, build cottage cheese into sweet or savory combos like berries with chia and honey, toast with banana or cucumber, or avocado with everything seasoning and eggs.

As with so many food trends born on TikTok, cottage cheese is suddenly everywhere. And yes, that now includes ice cream and flatbread. Whether that sounds appetizing to you or not, it’s easy to see why this once-humble dairy product is now at the center of high-protein eating. 

As a snack, cottage cheese has an obvious nutritional advantage, but protein isn’t the only nutrient that helps keep you full between meals. We asked a registered dietitian which foods pair especially well with cottage cheese to help you stay full longer. They explain why each combination works from both a flavor and a nutrition perspective.

Meet the Expert

• Caroline Thomason Bunn, RD, CDCES, registered dietitian, diabetes educator, and founder of Caroline Thomason Nutrition Consulting

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Berries

We already know cottage cheese has plenty of protein (about 24 grams per cup), but a scoop of berries adds something important that it definitely lacks: fiber. “Berries are a great cottage cheese pairing because they add lots of volume for relatively few calories,” says Caroline Thomason Bunn, RD, CDCES, registered dietitian and founder of Caroline Thomason Nutrition Consulting. “This helps you build a more filling snack without making it feel heavy. They’re also packed with antioxidants, including anthocyanins, which support overall health.”

That filling effect is one reason why adequate fiber intake is so important. Research suggests the soluble fiber found in berries can help people feel fuller after eating. In one randomized crossover study, healthy adults who consumed 10 grams of a soluble fiber with a meal reported less hunger and greater satiety for about 1.5 to 2 hours afterward.

To round out this pairing, drizzle a bowl of berries and cottage cheese with a little honey and add chia seeds for even more fiber and some healthy fat.

02 of 05

Whole Grain Crackers or Toast

Eating cottage cheese on toast is simple enough, but choosing a whole-grain bread can make this snack even more filling. “Whole grains add complex carbohydrates and fiber, which can make cottage cheese feel more substantial,” says Bunn. “The combination of protein and fiber-rich carbohydrates can help provide sustained energy and keep hunger at bay.” Just keep in mind that not all whole grains are created equal: Bunn recommends crackers or bread with whole grains listed as the first ingredient and at least a few grams of fiber per serving.

If you’re craving something sweet, spread cottage cheese on crackers or toast, then add sliced banana and a sprinkle of cinnamon. If you’re in the mood for something savory, add on some sliced cucumber and a drizzle of olive oil.

03 of 05

Avocado

For an even more savory option, Bunn likes to eat her cottage cheese with avocado. “The combination of protein from the cottage cheese plus fiber and healthy fats from avocado is a winning formula for satiety,” she says. “Avocado also provides potassium, folate, and heart-healthy monounsaturated fats.”

As for improved satiety, avocado may reduce how much people want to eat after a meal. In one small study, adding half or a whole avocado to breakfast reduced prospective food consumption over the following six hours compared with a lower-fat control meal.

You can eat this combo by the spoonful or mash it together and scoop it up with some tortilla chips. Top either application with some everything bagel seasoning to add a little more flavor to this creamy, mild pairing. Want a complete meal? Add on an egg or two.

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Cherries

“Cherries add fiber (1 cup of sweet cherries provides about 3 grams of fiber) and volume, two things that can make a snack more satisfying,” says Bunn. “Their fiber slows digestion and helps support fullness, while also feeding beneficial gut bacteria.”

According to Bunn, cherries are also rich in polyphenols, which, if you don’t know yet, are plant compounds that may directly support gut health and the gut barrier. Research is also exploring how polyphenols affect appetite regulation, though their effect on fullness is not completely understood and is still being studied.

Simply spoon some cherries over cottage cheese to enjoy this snack as is, or add in some granola for a little more crunch.

05 of 05

Nuts or Nut Butter

Nuts in any form can add even more protein to cottage cheese, which is helpful when you’re trying to reach the recommended Daily Value of 50 grams per day.  

“Adding almonds, walnuts, or a spoonful of peanut butter gives cottage cheese healthy fats and additional protein, creating a more balanced snack that digests more slowly than cottage cheese alone,” says Bunn. “Nuts also provide heart-healthy unsaturated fats, vitamin E, and minerals.” Those added nutrients may support heart health: Research has linked higher nut and seed intake with a lower risk of cardiovascular disease, in part due to improvements in blood lipid levels.

To make this combo satisfy your salty-sweet cravings, stir peanut butter into cottage cheese, then top it with a few dark chocolate chips and a pinch of flaky salt. Or, you can pair cottage cheese with walnuts (or almonds) and banana slices.

Read the original article on Real Simple