What Cottage Cheese Is Keto Friendly

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How To Make This Cottage Cheese Breakfast Bowl

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The most important part of this diabetic breakfast idea is to get the right cottage cheese. I highly recommend using the best cottage cheese you can find for this recipe.

It might take some trial and error to find the brand you love best. Personally, I get our cottage cheese from our farmbox drop, and it comes from a nearby dairy farm.

Both whole fat and 1% cottage cheese work for this recipe. But just note that the nutrition calculation below in this post is done using low-fat cottage cheese.

Toppings I use for this high-protein breakfast bowl

I use very simple and healthy toppings in this cottage cheese breakfast bowl.

Cottage Cheese And Keto

When following a ketogenic diet, dairy foods like cheese can provide needed fat, along with high quality protein, calcium, and variety, so its nice to have them as an option.

However, the carb and fat contents of cheese can vary, especially among cottage cheese varieties. If you want to add cottage cheese to your keto diet, its important to check its nutrition label.

Reduced fat or nonfat cottage cheeses not only have less fat but also potentially more carbs than whole milk cottage cheese.

Thats because some reduced fat products contain fruit, and many contain gum-based thickeners, which are used to give low fat dairy foods a similar texture and thickness as full fat products. However, they also increase the carb content.

Below is the nutrition info for about a 1/2-cup serving of various types of cottage cheese: (

4 grams 11 grams

All cottage cheese is a good source of protein, but since its not excessively high in this nutrient, it should fit into your daily protein allowance if youre on a keto diet.

However, if your daily carb limit is very low, a serving of cottage cheese may take a bite out of it if its nonfat or contains fruit.


If you want to add cottage cheese to a keto diet, its important to check its nutrition label and compare brands. Those that are plain and 4% fat will generally be highest in fat and lowest in carbs.

Is Cottage Cheese Clean Keto

Some people like to throw dairy products into the dirty keto column.

In case youre not familiar, dirty keto is basically convenience keto food. Cheap cuts of meat, fast food restaurants, greasy burgers all dirty keto.

If youre in keto for the long haul, dirty keto has to go.

Eating a clean low-carb diet means youre choosing high-quality foods like grass-fed beef, organic vegetables, and free-range chicken.

Therefore, as long as the cottage cheese youre choosing is high quality , it fits squarely in the clean keto category.

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Cottage Cheese Keeps You Full And Alert

Adding cottage cheese into your meals will increase satiety due in part to its protein content. This works to reduce your hunger hormone , allowing you to stay full for longer periods of time.

In addition to its satiety effects, cottage cheese can help you stay mentally alert from its healthy fats. Our brain is made up of 60% fats so when you consume more fats from healthy sources like cottage cheese, youre giving it the essential fuel it needs to thrive.

These fats will also put you in a fat-burning mode, also known as ketosis. By replacing your carbohydrate-filled breakfast with cottage cheese, youll experience sustained energy without the sudden crash that usually comes in the afternoon.

What Makes Cottage Cheese Keto

Is Cottage Cheese Keto? Carbs, Calories, and More

Keto is a high-fat, low-carb, and moderate-protein diet. The most important factor is keeping your carbs below 30 grams per day. Consuming too many carbohydrates on keto causes a spike in insulin, which can instantly stop ketosis. This is why the type of cottage cheese you consume matters.

One serving of cottage cheese can contain anywhere between 3 and 13 grams of net carbs . The 10-gram gap between the lowest and highest carb count makes all the difference when you have to stay under 30 grams per day. Full-fat, plain cottage cheese contains plenty of fat and relatively low carbohydrates, while low-fat cottage cheese can contain far too many carbs to be considered keto.

But carbohydrates are not the only factor. If you’re not careful, protein can also trigger insulin. Cottage cheese is rich in protein, so it’s important to factor this into your daily macros. If you combine cottage cheese with other high-protein foods, you may spike your insulin level enough to knock your body out of ketosis. The average person needs only 3 to 6 ounces of protein per meal if they are not actively working on muscle gain.

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How Many Carbs Are In Cottage Cheese

Depending on the type of cottage cheese you buy, the carb count could vary quite a bit. The same is true for the amount of protein.

Thats why its essential to purchase full-fat cottage cheese and be wary of the skim-milk versions.

For instance one serving of full-fat cottage cheese contains:

While one serving of skim-milk cottage cheese contains:

  • Protein: 11 grams
  • Carbohydrate: 6 grams

As you can see, the skim milk version contains two times the amount of net carbs, with more than half the fat.

The full-fat version, however, is loaded with protein and fat, ideal for keeping your blood sugar in range.

Dairy Provides Important Vitamins And Minerals

Cheese and yogurt are rich in several key nutrients, including vitamin A, vitamin K2, vitamins B6 and B12, and zinc.

Dairy products have a reputation for being an excellent source of calcium, although some types have more than others. Getting adequate calcium via dairy products has been shown to reduce the risk of bone fractures.13

Hard cheeses contain the most calcium, with Parmesan providing about 1,000 mg and Swiss and cheddar following closely behind with 720 to 790 mg per 100 grams, respectively.14

Yet all types of cheese and yogurt still provide decent amounts of this important mineral. So choose whichever dairy products you prefer to eat. You can also get calcium from non-dairy foods.15

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Is Cottage Cheese Better Than Yogurt

The reality is that cottage cheese is just as healthy as most yogurt options, if not healthier, said Lisa DeFazio, a registered dietitian and author of The Womens Big Book of Smoothies and Soups. Compared to Greek and plain yogurt, cottage cheese typically has fewer calories and slightly lower sugar and fat content.

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The 5 Best Cottage Cheese Brands You Can Buy

Cottage Cheese vs. Plain Yogurt: Which is More Keto?

Its made with minimal ingredients, free of artificial ones, and is free of pectins, gelatins or thickeners , says Martin. Plus, theyve added strains of Bifidobacterium and Lactobacillus, probiotics which may help support immune and digestive health.

I like that its low in sugar and comes in a plain flavor plus a fruit flavor that helps to jazz up plain old cottage cheese, says Maggie Michalczyk, RDN, registered dietitian nutritionist who runs the blog Once Upon a Pumpkin. And I like that they are pre-portionedâgreat for taking on the go.

I think a little higher milk fat can be very satisfying when it comes to picking the right cottage cheese. This one has great flavor and its also much cheaper compared to other options, says Pankonin.

I think the flavor is great and I like this one because I can find it at most grocery stores for a reasonable price, says Pankonin.

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How Should You Eat Cottage Cheese While Following A Ketogenic Diet

While you can certainly eat cottage cheese on its own, there are ways you can make it more interesting and filling.

As mentioned above, some people treat cottage cheese-like full-fat Greek yogurt and use it as a base for a keto-friendly breakfast or lunch. Consider adding chia seeds, hemp hearts, high-fat nuts, berries, cinnamon, and keto-friendly sweeteners, like Stevia or Sucralose.

You can also make a savory version by adding olive oil, fresh herbs, salt, roasted red peppers, and chopped olives.

There are also plenty of keto-friendly recipes out there that use cottage cheese as a central ingredient. There are plenty of delicious and nutritious keto-friendly lasagna and casserole recipes that call for a healthy helping of full-fat cottage cheese.

Many keto dieters also make baked goods that call for cottage cheese, including carb-free keto muffins, keto-friendly cloud bread, and more.

Dairy Is Tasty And Filling

Theres no denying that many dairy foods are delicious, and they can even help other foods taste better. For example, topping vegetables or lean steak with butter or a cream sauce can make a world of difference to the palatability and flavor of your meal.

As Dr. Bret Scher, Diet Doctors Medical Director, likes to say, Anyone who doesnt like broccoli or spinach, in my opinion, likely hasnt had them properly cooked in butter and sprinkled with real salt!

In addition to being flavorful, cheese can also be very filling. In one randomized controlled trial , cheese was found to reduce hunger and trigger the release of fullness hormones more than cream or whipped cream.21

Interestingly, a 2017 systematic review of 13 RCTs in adults found that although all types of dairy products seemed to increase feelings of fullness and decrease hunger, this didnt lead to reduced intake at meals later in the day.22 However, these studies were conducted in people consuming high-carb diets.

Unfortunately, at this time no studies have tested a dairy-containing low-carb diet against a dairy-free one.

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Which Cheese Is Best For Keto

Most cheeses can fit in nicely into a ketogenic diet because they are high in fat and low in carbohydrates.

There is some variability in the amount of carbs found in cheese.

You will need to look closely at the nutrition label to see how many grams of carbohydrates are in each serving of cheese.

But the odds are that your favorite kind of cheese is keto-friendly!

There are many kinds of keto cheese to choose from and limitless ways to incorporate them into your keto diet.

For example, cheddar cheese can be used in a keto-friendly version of a comfort food classic, broccoli cheese soup.

Making keto soup can be pretty simple with minimal ingredients.

You can easily whip up this soup with just shredded cheddar cheese, broccoli, chicken broth, garlic, and heavy cream.

In no time at all, you can have a filling dinner. Better yet, the soup is low in carbs and would hit the spot on a chilly day!

Another comfort keto food that uses cheese is keto mac and cheese, but instead of macaroni use cauliflower.

Not only does that make it work for keto, but it also helps you get more vegetables into your diet!

The cheese sauce should be made only using keto cheeses, such as cream cheese or cheddar cheese, and other keto dairy such as heavy cream.

Traditional cheese sauces use thickeners such as flour, which would not make it suitable for keto.

You can make things really simple with keto cheese crisps.

Easy Keto Crustless Quiche


Cottage cheese, egg whites, vegetables, and cheese form the filling for this crust-free quiche. Enjoy this keto-friendly quiche for any meal of the day, and feel free to follow the authors suggestion of adding cubed ham for extra protein.

Each serving has 3.2g of carbs, 21.5g of protein, and 6g of fat for 164 calories.

Get the full recipe here: Simple Keto Quiche

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It Is Versatile And Filling:

Cottage cheese tastes fairly plain, which means you can easily use it as a base for other ingredients. Many people will add seeds, nuts, and berries to cottage cheese to create a tasty and nutritious keto-friendly breakfast or lunch.

Given that cottage cheese is packed with fat and protein, it will keep you feeling full and satisfied for much longer than other types of food.

Keto Cottage Cheese Spanakopita

Heres a low-carb, high-protein recipe that you can enjoy for breakfast or as a light lunch. You can eat this casserole warm or cold, so make a large size to have extra servings on hand.

Each serving has 7g of net carbs, 20g of protein, 11g of fat, and 2g of fiber for 222 calories.

Get the full recipe here at Tis Yummy: Keto Cottage Cheese Spanakopita Casserole

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Is Cottage Cheese Good For You

Cottage cheese can be a healthy part of your diet. It’s loaded with healthy fats, calcium, vitamin D, phosphorus, selenium, zinc, and B vitamins. Because of its high fat content and nutrients, full-fat cottage cheese is excellent for reducing insulin resistance.

Always look for cottage cheese that contains at least 4% milk fat and has no added ingredients. Ideally, you want to shop for organic cottage cheese for the maximum health benefits. Organic dairy products contain higher-quality ingredients and fewer additives than non-organic dairy products. I also suggest trying kefir. Kefir is keto friendly and has numerous gut health benefits.

Avoid these ingredients in cottage cheese: Sugar MSG Added fruit or flavorings

Overall, cottage cheese has many health benefits when consumed in moderate amounts. Limit yourself to one to two servings per day.

Keto Cottage Cheese Baked Omelette

Cottage cheese and tuna ( keto friendly ) review

Though omelets are often thought of as breakfast food, keto recipes have a way of making all meals savory and satiating enough to enjoy any time of the day. This baked cottage cheese omelette is an entire meal in one recipe. With its inclusion of some fresh herbs and low-carb veggies, it fits especially well in a mediterranean keto diet.


  • ¼ cup cilantro, finely chopped


  • Preheat oven to 350 °F
  • In a 9-inch cast-iron skillet, over medium heat, cook bacon or pork belly until crisp. Transfer to a plate. Drain some of grease from pan
  • Add butter or ghee, cook onions and thin sliced zucchini until onions begin to brown and and zucchini gets tender: about 5 minutes
  • In a large bowl, mix eggs, ½ cup of cottage cheese, salt, and pepper.
  • Pour into skillet over onions and zucchinis
  • Put skillet in oven. Bake for 10-15 minutes, or until the center of omelet is set
  • Top with dollops of cottage cheese, tomatoes, avocado, scallions, and cilantro for garnish.
  • Serve warm and enjoy!

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    How Is Cottage Cheese Related To The Keto Diet

    Cottage cheese is a creamy soft variety of cheese that has a mild but tasty flavour. It undergoes a rigorous process of pasteurization before it is made. It is also available in different sub-varieties and can be used in numerous recipes.

    Now that you know what cottage cheese is, you must be wondering why exactly we are talking about its benefit when consumed during a keto diet. We will answer this question shortly, but first, we would like to tell you how cheese fulfils the keto diet requirements.

  • The Keto diet requires something low in carbs and rich in fat with moderate protein amounts. Cottage cheese of certain varieties fulfils that requirement. Although cheese is well-known to be a rich protein source, the high-fat type carries the right quantity of fat and outweighs the protein amount.
  • There are two types of fats, good and bad. As the name suggests, good is preferably better any day. Good fat contains monounsaturated and polyunsaturated fats, as these keep heart health in check. Any other kinds of fat, namely trans fat and saturated fats, are not suitable for health. Trans fat is the worst and should be avoided at all costs. Cottage cheese contains only good fats and is a reliable source of fat for your keto diet.
  • Is Cottage Cheese Keto Friendly What You Need To Know

    If youre following a ketogenic diet, you know its about a lot more than counting calories. In factmayo, if youre doing it right, you shouldnt really have to worry too much about your calorie intake. But for the keto diet to put you into that coveted fat-burning state of ketosis, you do have to drastically reduce the amount of carbs youre taking in while increasing your fat intake. And with the wide variety of low-fat, no-fat, and high-fat dairy products on the market, this can get a little tricky, especially with something like cottage cheese, whose ingredient list can be all over the place. So if you love cottage cheese and are asking yourself, is cottage cheese keto friendly, weve got the answers you seek.

    But first

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    Nutrition Facts For Lowfat Cottage Cheese

    Keep in mind that different brands of cottage cheese are going to have different carbohydrate content. Therefore, you need to check the facts on the back before you decide to eat cottage cheese however, when taking a look at these nutrition facts for cottage cheese, the general information is as follows:

    • 98 calories per 100 grams of cottage cheese
    • 4.3 grams of fat, of which 1.7 g are saturated fat
    • 17 mg of cholesterol
    • 3.4 grams of carbohydrates, of which 2.7 grams come from sugar
    • 11 grams of protein

    It is always important to take a look at the nutrition facts in the back of your brand of cottage cheese before you dig in. That way, you know exactly how many grams of carbohydrates you are consuming.

    Which Cheeses Are The Healthiest

    Best Cottage Cheese For Keto / These keto

    Most people dont know cheese has the following health benefits:

    • Healthy bacteria found in cheese improves gut health, increase metabolism, and improve digestion.
    • Saturated fatty acids in cheese increase HDL, small dense LDL, and total cholesterol.
    • Saturated fatty acids in cheese inhibit bacteria and viruses.
    • Oleic acid in cheese prevents coronary heart disease and stabilizes cell membranes.
    • Alpha-linoleic acid found in cheese is an omega-3 fatty acid that reduces inflammation.
    • Magnesium found in cheese reduces blood pressure.
    • Zinc found in cheese improves immune function and gene expression.
    • Selenium found in cheese reduces cancer risk, improves allergy symptoms, and lowers heart disease risk.

    Here are some of the very best cheeses to include in your keto diet oruse in keto recipes:

    • Whole mozzarella cheese

    In general, the best cheeses for your keto diet are high in fat content, moderate to high in protein content, low in carbohydrates, and contain healthy probiotic bacteria.

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