The popularity of cottage cheese is still going strong, as food influencers and home cooks alike praise its versatility in the kitchen—and its high protein count. While the focus is often on protein, protein, and more protein, eating adequate amounts of fiber poses a bigger challenge. The recommended daily intake of fiber is 25 to 28 grams for women and 28 to 34 grams for men, or about 14 grams per 1,000 calories. But most people don’t eat enough.
“Nearly 95% of American adults aren’t meeting daily fiber recommendations, which is concerning because fiber intake influences every system in the body,” says a registered dietitian at My Crohn’s and Colitis Team. Fiber is crucial for healthy digestion as well as blood-sugar and cholesterol levels. It also supports the gut microbiome and is associated with a lower risk of certain cancers, cardiovascular disease, and other chronic illnesses.
Plus, fiber can help keep you full for longer—especially when it's paired with protein. “Fiber and protein both independently stimulate satiety signals, which contribute to normal appetite regulation,” Zenker says. “Pairing fiber and protein together can be even more effective for satiety than either alone.”
To get started, try these expert-recommended cottage cheese and fiber duos.
1. Bean chili
Shredded cheese or sour cream are common chili toppers, but Zenker recommends using cottage cheese instead, which has more protein and is lower in saturated fat. Beans are full of fiber (about 15 grams per cup), so try a chili made with a melange of several varieties, like black beans, kidney beans, lentils, and chickpeas. One serving could contain more than 10 to 20 grams of fiber, Zenker says.
2. Avocado
Need a healthy appetizer for your next gathering or an afternoon snack? Whip up this dip and eat with sweet-potato chips, suggests a professor and department director of nutrition and dietetics at Johnson & Wales University. Blend or mash 1 cup of 2% cottage cheese, one medium avocado, and one to two garlic cloves until creamy, and season with salt and black pepper. One avocado contains about 9 grams of fiber, plus healthy fats.
3. Baked potato
Both experts love adding dollops of cottage cheese to baked russet or sweet potatoes. The trick is to keep the skin on (and eat it!) for the most fiber, Zenker says. A medium potato contains about 2 grams of fiber and a medium sweet potato has about 4 grams of fiber, primarily in the skin.
Soares makes a twice-baked version with sweet potatoes by baking the potato, topping with a mixture of cottage cheese, pumpkin seeds, cinnamon, and honey or maple syrup, then baking it again until everything is warm. The pumpkin seeds add even more fiber, with about 5 grams per ounce.
4 . Oat flour
If you’ve never made oat flour pancakes, now is the time. The fiber in oat flour (and the berries you put on top!) plus the protein in cottage cheese make these pancakes way more satisfying than your typical diner breakfast. There are about 7 grams of fiber and 30 grams of protein per serving, Soares says.
Mix 1 cup of 2% cottage cheese, four large eggs, 1 cup of oat flour, 2 teaspoons of baking powder, a pinch of salt and cinnamon, and stir it into a smooth batter. Let the batter sit for about five minutes, then cook the pancakes in a nonstick skillet on medium heat until golden-brown. Top with mixed berries, and drizzle with honey or maple syrup.
5. Chickpeas
For a light lunch, Soares suggests filling a bowl with a ½ cup of cottage cheese. Mix together chickpeas , chopped cucumber, chopped tomato, a drizzle of balsamic vinegar and extra-virgin olive oil, and a garnish of fresh chopped parsley or cilantro, then spoon on top of the cottage cheese. You’ll get about 8 grams of fiber.
6. Fruit
This is a classic combo for good reason. Fruit is loaded with fiber, and virtually any one will pair well with the tangy, salty taste of cottage cheese. For a fruit bowl for two, Soares recommends mixing one sliced peach and 1 cup each of blueberries and strawberries to 1 cup of 2% cottage cheese. Mix in 1 teaspoon each of chia seeds and cinnamon, plus 2 teaspoons of honey or maple syrup, and a tablespoon of fresh lemon or lime juice. Each serving will provide 7 grams of fiber.
7. Protein pasta
Parmesan is the go-to cheese for pasta, but cottage cheese is a tasty, creamy alternative, Soares says. Adding zucchini, spinach and tomatoes bumps up the fiber count.
Cook 4 ounces of protein pasta, reserving some pasta water. Gently sauté two cloves of minced garlic in olive oil until fragrant. Add one thinly sliced zucchini, 2 cups of fresh spinach, and 1 cup of cherry tomatoes to the garlic. Blend cottage cheese until smooth, then pour it into the garlic and veggies with a bit of pasta water to make a creamy sauce. Toss with the cooked pasta, and season with salt and pepper.
8. Chia seed jam
You can buy chia jam at a store, but making your own is easy, Zenker says. Heat a saucepan with mashed fruit (like raspberries, which are high in fiber) and add 1 to 2 tablespoons of chia seeds. Brighten the flavor with a squeeze of lemon juice, or sweeten it with a dash of vanilla extract or your sweetener of choice.
“Depending on how you make it, chia jam can provide 4 to 8 grams of fiber per 2 tablespoons,” Zenker says. “A tablespoon of store-bought chia jam contains about 4 grams of fiber.”
The bottom line
Yes, cottage cheese serves up much-needed protein for your body, but you might benefit even more if you pair it with fiber-rich foods. Just don’t overdo it too quickly if your diet doesn’t already contain a lot of fiber. “When eating fiber, it is important to start slow and stay hydrated, as increasing fiber intake too rapidly can cause bloating, constipation, or abdominal discomfort in some people,” says Soares. So, help yourself to that cottage cheese and fruit, but don’t forget to have a glass of water with it.
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