Once a hit at 1970s dinner parties, and a staple of 1980s fad diets, cottage cheese is having a major moment. Hailed for its high protein and low-fat content, it's all over social media and, quite frankly, impossible to ignore.
I’ve never been a fan. When someone says ‘cottage cheese’, my brain conjures up images of the lumpy-looking, fat-free versions I used to see my mum force down in the 80s.
So when Women’s Health challenged me to eat cottage cheese every day for 14 days, I was sceptical. But with everyone from nutritionists to influencers swearing by it, I wanted to see whether the viral food could really live up to the hype.
And cottage cheese is certainly having a resurgence. Gone are the days of eating it straight from the tub or slathering it over a Ryvita; influencers are coming up with more and more creative ways to use it. The hashtag #cottagecheese has more than 672,000 posts on Instagram, while TikTok has nearly 116,000 videos – showing you how to put it in everything from brownies and pancakes to wraps and chocolate mousse. Not a Ryvita in sight.
Its popularity has translated into soaring sales, too. Tesco recently announced it sells more cottage cheese than milk, while Graham’s Family Dairy – who've been making it since 1939 – reported a 30% rise in sales last year, and Ocado an 85% increase. Fancy restaurants such as Acre, in London’s Notting Hill, have even added it to their breakfast menus.
The appeal is largely in the health benefits. Cottage cheese is an excellent source of protein, but it's also relatively low in calories. It contains calcium to support bone health, and vitamin B12, which can boost metabolism. It’s become a must-have for millions, with big-name nutritionists such as Emily English using it in all sorts of recipes. She even uses it as a substitute for fattier mayonnaise.
The benefits certainly sound appealing, so I’m persuaded to give it a try. Here’s what happened when I ate cottage cheese every day for two weeks.
TLDR; What happened when I ate cottage cheese every day for 14 days?
- I felt fuller for longer
- I snacked less in the afternoon
- My bloating improved
- My gym sessions felt easier
- I lost 2lb without trying
Day 1 - My initial reaction
Initially, I ate a spoonful straight from the tub, and I have to admit I was pleasantly surprised. Today’s examples are thicker and creamier than the fat-free versions that were popular 20 years ago. It had a pebbled texture that was easy to eat, with a tangy, slightly sweet, slightly salty flavour.
The pots have had a revamp and are clearly marketed towards the health-conscious looking to boost protein in their diets. They don’t look like a ‘diet’ food. They look like a high-protein, healthy food.
After the initial taste test, I felt pretty excited about weaving cottage cheese into some meals. There are so many recipes to choose from, it was hard to pick. For my first try, I turned to the Queen of cottage cheese, cook and nutritionist Emily English. I always love her recipes, so I was hopeful I’d enjoy her suggestions.
For a quick lunch, I made Emily’s Pizza Cottage Cheese Toast, which is featured in her latest book So Good Express. It literally took five minutes to prep and then went in the air fryer for around eight minutes. It couldn’t have been easier.
I was pleasantly surprised by the taste. It tasted like a treat lunch but was relatively healthy, with around 372 calories and 23g of protein. Not only was it delicious, but it was incredibly filling, and I didn’t feel the need to snack late afternoon as often happens. Day one was a success.
Is cottage cheese actually healthy? Dietitians explain
Dietitian Emma Shafqat, of dietitianwithadifference.co.uk, says social media has repositioned cottage cheese from a dated ‘diet food’ into a versatile, high-protein ingredient.
‘I have seen people blending it into pasta sauces, dips, pancakes, cheesecakes and even ice cream,’ she says. ‘Cottage cheese is a really good source of protein as over 70% of calories are from protein. It contains calcium for bone and teeth health, plus nutrients such as vitamin B12 and phosphorus, which support energy metabolism and nerve function. One of the reasons it has become so popular is that it offers a relatively high amount of protein for fewer calories compared to other snack foods.’
It's worth caveating this challenge by saying not everyone should eat cottage cheese every day. It’s fine for most people as part of a balanced diet, but it is relatively high in sodium, so people with high blood pressure, kidney disease or those on a low-salt diet may want to compare brands or choose reduced-salt versions where possible. Lactose-free versions are available if you have a lactose intolerance too.
After one week, I noticed three unexpected changes
1. I felt more energetic
After just seven days, I noticed a boost in my energy and stamina. I usually rely on scrambled eggs and omelettes to help me hit my protein targets, but adding cottage cheese gave me more variety and made it easier to spread my protein intake throughout the day.
2. My bloating improved
I didn't experience any digestive issues during the challenge. In fact, I sometimes suffer from bloating and felt it reduced over the course of the first week. While it's impossible to know whether cottage cheese was solely responsible, it was a noticeable change.
3. I stopped reaching for afternoon snacks
This was probably the biggest surprise. Many of the cottage cheese recipes were packed with protein and kept me feeling fuller for longer. I found myself far less tempted to reach for snacks in the late afternoon, which is usually when my energy dips.
I also ended up eating more fruit than usual, often pairing cottage cheese with blueberries, which helped boost my fibre intake. My three children enjoyed it too, particularly blended into pasta sauce or served as a dip with veggie crisps.
The cottage cheese recipes I'd make again – and the ones I'd skip
Low-fat cottage cheese doesn’t lend itself well to cooking. Full-fat versions have less liquid and are thicker. Not only is it more palatable, but I actually enjoyed it.
I tried a variety of recipes. My favourites were BBC Good Food’s Cottage Cheese Pancakes, which only took about 20 minutes to make and were great for either breakfast or lunch. I also loved Emily English’s Chilli Cheese Frittata Loaf.
Some days when I was short on time, I simply mixed it with some blueberries or spread it on some sourdough toast.
There are some amazing cottage cheese hacks on TikTok. My favourite from @thekelseyrose was a scooped-out bagel. You scoop out the centre of the bagel to create a well, blend egg whites with cottage cheese and then air fry for five to ten minutes until set. Top with hot honey - perfect. It was simple, high-protein with 22g and satiating.
I’d also recommend Jamie Oliver’s Roasted veg and whipped cottage cheese on toast. Lots of social media recipes recommend mixing it with scrambled egg, which I tried, but I have to admit this wasn’t my favourite.
My verdict after two weeks – would I keep eating cottage cheese every day?
I’m a total convert. Cottage cheese will feature heavily in my diet going forward. I wouldn’t necessarily eat it every day, but the benefits from enjoying it regularly would definitely spur me to keep going.
I really enjoyed the ease with which I could prepare many of the recipes. So many were easy to make for quick breakfasts and lunches. I rarely ate cottage cheese as part of my evening meal.
I felt great after eating it, with more energy. I felt my gym training improved. After two weeks, I was lifting a tad heavier at the gym and running faster. I suffered less bloating and no indigestion issues. Having it as a snack helped to curb afternoon cravings. I actually lost a couple of pounds over the course of this experiment. Not a lot, but I wasn’t aiming to lose weight.
Its popularity means prices have also skyrocketed, but many supermarkets have budget versions. Asda has a 300g pot in its Essentials range for just £1. If you’re eating cottage cheese straight out of the tub, you might want to invest in a pricier one. But if it’s being blended into recipes, you really can’t tell the difference, so there’s no need to spend out on fancy brands.
Ultimately, I started this challenge expecting to dislike cottage cheese and finished it as a convert. It's not just a viral fad – it’s a brilliant health food. Sure, I wouldn't eat it every day forever, but the extra protein, convenience and variety mean it will definitely earn a regular place in my fridge.
