Is cottage cheese good for weight loss?

Yes! Cottage cheese is low in calories and high in protein, which helps increase satiety and reduce overall calorie intake. It keeps you fuller longer and supports muscle retention—both key factors in healthy weight loss. Learn how I use it in my most popular high-protein meals that don’t sacrifice flavor.

Can people with lactose intolerance eat cottage cheese?

Some people can tolerate small amounts, especially lower-lactose varieties. However, if you’re sensitive, opt for lactose-free brands. These offer the same benefits without the discomfort.

How much cottage cheese should I eat per day?

A common serving size is ½ cup. Depending on your dietary needs, you can enjoy up to 1 cup daily spread across meals or snacks. It’s flexible and works in everything from smoothies to savory bowls.

Does cottage cheese help build muscle?

Yes. It’s rich in casein, a slow-digesting protein that provides a steady release of amino acids. It’s ideal post-workout or before bed. For more muscle-friendly meals, see my cottage cheese recipe roundup where I include both sweet and savory options.

Is cottage cheese high in sodium?

Some brands are. If you're concerned, always read the label and choose low-sodium versions. They’re widely available and just as versatile in recipes.

Can cottage cheese improve gut health?

Yes—if you choose versions that contain live probiotics. These support digestive health, balance your microbiome, and can improve nutrient absorption. Pair it with fruits or fiber-rich grains for extra gut-friendly benefits.

What Does Cottage Cheese Do – 7 Surprising Benefits for Health

Name: Cottage Cheese Smoothie
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Cuisine: Healthy
Ingredients: 1/2 cup cottage cheese; 1 banana (frozen or fresh); 1/2 cup frozen mango; 1/2 cup spinach; 3/4 cup almond milk; 1 tbsp chia seeds (optional)

cottage cheese smoothie

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This cottage cheese smoothie is rich in protein, naturally sweet, and keeps you full for hours. Perfect for breakfast or post-workout fuel.

Author: Alana
Prep Time: 5 min
Total Time: 5 min
Yield: 1 serving 1x
Category: Smoothies
Method: Blended
Cuisine: Healthy
Diet: Vegetarian

Ingredients

Scale

1/2 cup cottage cheese

1 banana (frozen or fresh)

1/2 cup frozen mango

1/2 cup spinach

3/4 cup almond milk

1 tbsp chia seeds (optional)

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Instructions

1. Add cottage cheese and almond milk to blender.

2. Add banana, mango, and spinach.

3. Blend until creamy.

4. Add chia seeds and pulse 1-2 seconds.

5. Serve immediately.

Notes

Swap mango for strawberries or peaches.

Add protein powder for extra muscle recovery.

Use lactose-free cottage cheese if needed.

Nutrition

Serving Size: 1
Calories: 210
Sugar: 12g
Sodium: 300mg
Fat: 4g
Saturated Fat: 2g
Unsaturated Fat: 1g
Trans Fat: 0g
Carbohydrates: 23g
Fiber: 5g
Protein: 16g
Cholesterol: 15mg

Find it online: https://alanarecipes.com/what-does-cottage-cheese-do-for-your-body/