High Protein Cottage Cheese TikTok Hack
This High-Protein Cheese Hack Will Elevate Your Mac and Cheese Game
Cottage cheese gets a bad rap. Maybe it's because of the curd-y texture, maybe it's because of its smell. But not only is cottage cheese packed with nutrients, high in protein, and low in fat, it generally tastes good — so good, that one TikTok content creator is touting it as a high-protein cheese hack.
In the TikTok that has well over 745,000 page views, Tom Walsh (@stealth_health_life) shows off a creamy fettuccine alfredo and macaroni and cheese dish that, yes, he made from cottage cheese.
@stealth_health_life HIGH PROTEIN CHEESE SAUCE HACK #recipe #healthyrecipe #foodtok #foodhack blendedcottagecheese
♬ original sound - Stealth Health Life
Walsh used an immersion blender to get rid of the curds and create a creamier base — kind of similar to what a Greek yoghurt would look like. (So to all my texture people out there, no worries here, you can't even tell it's cottage cheese.) In the video, Walsh notes that he uses blended cottage cheese for dips and high-protein sauces, too — detailing that it's delicious, high protein, low fat, and creamy. But because we can't trust everything we see on the Internet, we asked a nutritionist about all things cottage cheese to see if it's worth the swap.
Is Cottage Cheese Good for You?
It sure is, confirms nutritionist Vanessa Liu. Not only is it high in protein, but it's a "good source of probiotics, which are healthy gut bacteria that can improve your digestion and immunity." Compared to other cheese options, it's also often higher in protein and lower in fat for its serving size. Liu uses cheddar cheese as an example comparison: "Cheddar cheese usually has 5-7 grams of protein per serving, while cottage cheese has 15-20 grams." But other fresh cheeses like ricotta "generally have small differences in protein comparisons."
When picking out a cottage cheese in the grocery store, Liu recommends looking for brands that have at least 15-20 grams of protein per cup. You'll also want to read labels and look for brands that say "live cultures" or "probiotics" for all that good gut health. If you want some recommendations, Liu suggests Good Culture (which is the cottage cheese featured in the TikTok), Nancy's, and Cowgirl Creamery as solid options.
Is Using Cottage Cheese in Dips and Other Recipes a Good Option?
If you're looking to hit higher protein or lower fat macros, absolutely. Plus, "cottage cheese has a pretty neutral taste, so you can make it sweet or savory. You can dress it up with any ingredient or flavour to meet your taste preferences," says Liu. (Think: dips, sauces, smoothie bowls, etc.)
Blending the cottage cheese is an especially good hack if you don't like the texture of the curds. But again, if you'd rather stick with a standard cheddar or gouda, no problems here. It's fine to trust your taste buds.
This Hack Helps a Lot With Protein. Why Is it Important to Prioritise Protein in Your Diet?
Three big reasons: fullness, fat loss, and building muscle. Liu tells POPSUGAR, "it's a good idea to prioritise more protein in your diet because protein is the most satiating macronutrient, meaning protein will keep you feeling fuller for longer."
As for fat loss, high-protein foods like cottage cheese can help since "protein is the building block of muscle, and by eating sufficient protein, you encourage your body to pull energy from your fat stores, instead of breaking down your muscle for energy," says Liu. This means you wouldn't lose any muscle you've built. Plus, cottage cheese contains calcium, which studies suggest may aid in fat loss. Lastly, Liu says that, as we age, our muscle mass decreases and we become more at risk for muscle strains or broken bones. For that reason, "we especially need protein to continue building and maintaining muscle to stay strong and healthy."
Any Dairy-Free Options for People Who Don't Eat Cottage Cheese?
Liu recommends white beans, cashews, and tofu, which "are all great vegan ingredients to use since they can easily be blended or put through a food processor." If you're looking for some recipe inspo, you can start with this creamy mac and cheese made with cashews.
