What’s white, lumpy, full of calcium and having an unexpected moment in the spotlight? It’s cottage cheese!
Once derided as a (bland) staple for dieters, over the past few years it’s enjoyed an unlikely resurgence thanks to TikTok chefs who have discovered that it can do a lot more than be dolloped on top of a jacket potato – cottage cheese can be whipped, baked, or even deep fried into dishes which look appetising.
But despite its stellar reputation in 2026, cottage cheese has humble origins which can be traced back to Mesopotamia – a region which covers modern day Iraq – circa 3000 BC.
It is made by adding an acid – like vinegar or lemon juice – to milk which causes the milk proteins (curds) to separate from the liquid (whey).
The curds are then washed, drained, and mixed with cream and salt, which is what gives cottage cheese a mild but slightly tangy taste and creamy texture.
It was first referred to as ‘cottage cheese’ in America in 1831 to reflect that it was being made in farm cottages using milk left over from butter making.
And ever since then it’s been regarded as a humble, healthy food, least of all because a 100g portion (about 3 tablespoons) only packs 103 calories.
‘Cottage cheese is a nutrient–dense food that provides high–quality protein, calcium for bone health, iodine for thyroid function, and B vitamins for energy,’ Nichola Ludlam-Raine, a Registered Dietitian and author of How Not To Eat Over Processed, tells the Daily Mail.
Cottage cheese is made by mixing an acid like vinegar or lemon juice with milk, causing it to curdle
‘It’s relatively low in calories for the amount of protein it provides.
‘Cottage cheese varies slightly by brand, but on average you’ll get around 11-13g of protein per 100g.
‘So a typical 200g serving provides roughly 22-26g of protein, making it comparable to many protein yoghurts.’
Rob Hobson, nutritionist and author of Unprocess Your Life, sa: ‘The type of protein in cottage cheese, casein, digests slowly, meaning it keeps you feeling full for longer.
‘It makes a good snack, with a bit of fruit or a few wholemeal crackers, if you’re peckish later in the evening.’
And it seems like the nation is going cottage cheese crazy.
Farming UK recently reported that 25.6 million kilograms of cottage cheese was sold in the UK in 2025, generating sales of £102.2 million – a 41.9 per cent increase year–on–year.
In the UK, a tub of cottage cheese costs as little as £1.50
But there’s more to cottage cheese than it’s high protein levels and zingy taste… read on to find out why, and maybe you’ll be inspired to add a £1.50 tub to your next weekly shop.
Is cottage cheese high or low in fat?
Cottage cheese comes in different fat levels, including low–fat and fat–free – but even an original ‘full fat’ version is less calorific than a chunk of cheddar or wedge of brie.
Nutritionist Lily Soutter BSc MSc, says: ‘Cottage cheese is significantly lower in fat and saturated fat compared to other cheeses.
‘For example, 100g of cottage cheese contains 6g of fat, while 100g of cheddar cheese contains 36g of fat.’
Hobson agrees, telling the Daily Mail that low–fat cottage cheese contains around 1–2g of fat per 100g, while full–fat versions are closer to 4–5g per 100g.
‘Neither is inherently better,’ he says.
‘Low–fat versions are useful if energy intake needs to be tightly controlled.
Cottage cheese is a great addition to a healthy, balanced diet
‘Full–fat versions may be more satisfying and help with absorption of fat–soluble vitamins.
‘The best choice is the one that fits the person’s goals and keeps meals enjoyable.’
Is cottage cheese good for weight loss?
Sadly, you can’t eat cottage cheese one day and expect to wake up slim the next, although it does offer benefits to dieters.
Because it is high in protein, it can help you feel ‘full’ for longer, reducing the need to snack, and it can help preserve muscle mass during weight loss.
‘It is not a miracle weight loss food because it depends on what you eat it with and what the rest of your diet looks like,’ says Mr Hobson.
‘Where some people could go wrong is assuming that adding cottage cheese on top of an already calorie–dense diet will magically lead to fat loss.
‘It works best when it replaces lower–protein, more refined foods like swapping a sugary snack for cottage cheese with fruit, or using it instead of cream–based sauces.’
Carole Middleton at Prince William and Kate’s wedding in 2011
Carole Middleton famously stuck to the Dukan Diet, a high–protein, low–carb regime devised by French nutritionist Dr Pierre Dukan, before her eldest daughter Kate’s wedding to Prince William in 2011.
As part of the plan’s initial phase – dubbed ‘Attack’ – Carole reportedly lived on meals cottage cheese and prawns.
She told a Sunday newspaper in October 2010: ‘I’ve been doing it for four days, and I’ve lost 4lb.’
Ms Ludlam–Raine says that cottage cheese’s high protein levels makes it a good choice for people trying to reduce their calorie intake – even if they aren’t concerned about slimming down for the biggest Royal wedding of the decade.
‘It can be helpful, mainly because it’s high in protein, which supports fullness, appetite regulation, and muscle maintenance during weight loss,’ she says.
‘That said, no single food causes weight loss on its own – overall energy intake, consistency, and dietary patterns matter more.’
Miss Vidiar agrees, saying: ‘Protein increases satiety, helps stabilise blood sugar, and supports lean muscle mass during fat loss.
‘It is also easy to portion and can be used in both sweet and savoury meals, which helps with dietary adherence rather than restriction.’
Is cottage cheese good for gut health?
Unlike yoghurt or kefir, cottage cheese is not reliably a probiotic food.
Pairing it with fibre–rich foods like fruit, vegetables, seeds, beans is where you will start to get a gut benefit but that’s because it is being eaten as part of a higher fibre meal rather than due to the cheese itself.
‘Most varieties don’t contain live cultures, so it doesn’t actively add beneficial bacteria to the gut,’ says Mr Hobson.
‘That said, it’s generally easy to digest, relatively low in lactose, and unlikely to aggravate symptoms in people with sensitive guts.
‘I’d describe it as gut–neutral to mildly supportive, rather than a gut–health powerhouse.’
Nutritionist Hanieh Vidiar says that cottage cheese does have the potential to support good gut health.
‘It is not as probiotic–rich as live yoghurt or kefir, but its protein content supports gut lining repair, and some new brands contain live cultures,’ she says.
‘For sensitive guts, full–fat versions are often better tolerated than low–fat ones, which can contain gums or stabilisers.
‘I always recommend eating full fat products and avoid low fat or zero fat ones for the same reason.’
How does cottage cheese compare to Greek yogurt?
In 2023, Greek yogurt accounted for 11 per cent of all yogurt sales in the UK.
It’s a staple in millions of fridges, but could it be usurped by cottage cheese?
When you compare the two, cottage cheese is usually slightly higher in protein per calorie and is lower in sugar because more lactose – a sugar found naturally in dairy products – is removed along with the whey.
Mr Hobson says: ‘Cottage cheese is more neutral in flavour, which suits savoury meals, but greek yoghurt has a creamier texture that people often prefer and has the added benefit of containing beneficial bacteria that support gut health.
‘If someone’s priority is gut health, I’d usually lean towards live yoghurt.
‘But if they want a high–protein savoury option, cottage cheese often works better because it lends itself better to a more substantial light meal or light snack than yoghurt.’
Ms Vidiar tells the Daily Mail that while the two dairy products are similar when it comes to protein, ‘cottage cheese contains fewer carbohydrates and some people find it easier to digest’.
She adds: ‘Ideally, you can include both in your diet rather than either/or.
‘For example, I wouldn’t put Greek yogurt on my morning sourdough, but I would cottage cheese, and then use Greek yogurt for my lunch chicken wrap dressing.’
Can you eat cottage cheese every day?
There’s no reason not to eat cottage cheese every day – and as as scroll through ‘recipeTok’ will demonstrate, there’s plenty of ways to prepare it without getting bored.
‘It can be part of a healthy daily diet, but variety is still important to ensure you’re getting a wide range of nutrients from different foods,’ says Ms Ludlam–Raine.
Mr Hobson agrees that it is safe to eat daily, but to be wary of salt content.
He also urges people to not become ‘over–reliant’ on one protein source.
‘Rotation matters,’ he says.
‘Different protein foods bring different micronutrients, fats and bioactive compounds.
Cottage cheese can be enjoyed simply served on bread
‘Cottage cheese can be a regular feature it just shouldn’t be the only one – try more plant based.’
Does cottage cheese contain lactose?
If you’re lactose intolerant, cottage cheese might be off the menu – and it definitely is if you have a dairy allergy.
‘Cottage cheese usually contains less lactose than regular milk,’ says Ms Ludlam–Raine.
‘Some people with mild lactose intolerance tolerate it well, while others may not. Lactose–free versions are also available.’
Is cottage cheese good before bed or after exercise?
One of the biggest debates about cottage cheese is when is the best time to eat it – but our experts told the Daily Mail that there isn’t one simple answer.
Mr Hobson says: ‘Eating it before bed means that the slow–digesting casein protein can support overnight muscle repair, which is useful for active people or anyone in a calorie deficit.
‘But eating it after exercise is also good.
‘Cottage cheese provides complete protein and supports recovery, even if it’s not as rapidly absorbed as whey.
‘In real–world terms, that difference matters far less than people think especially when cottage cheese is part of a proper meal.’
Cottage cheese is naturally lumpy, but can be transformed by blending it to a yogurt–like consistency
What are the best ways to eat cottage cheese?
Cottage cheese is incredibly versatile and can be used in both sweet and savoury dishes.
Blending it totally changes the texture, blitzing the lumpy curds into a smoother texture comparable to yogurt.
One popular recipe involves simply mixing 225g of blended cottage cheese with two eggs to make a high protein, gluten–free, no carb flatbread.
Other delicious suggestions from our experts include…
Sweet
- Blend with fruit and berries and freeze to make high protein ice–cream
- Blend it into smoothies
- Eat it topped with fruit and nuts
- Stir in a little honey and cinnamon
- Serve on wholemeal crackers with a little touch of honey
Savoury
- Spread it on sourdough toast, with baked tomatoes and spinach for breakfast
- Spooned on to toast with olive oil and roasted vegetables
- Adding it to baked or sweet potatoes
- Mix into scrambled eggs or omelettes
- Use it as a high–protein dip base blended with chives, garlic, herbs
- Add a dollop to meals ‘like a lumpy sauce’
- Stir through pasta
- Use as an alternative to cream or soft cheese in recipes
- Use in ‘two ingredient flatbread’ recipe
