12 Surprising Health Benefits Of Cottage Cheese

Did you know Cottage cheese is a versatile and often underrated addition to a healthy diet. It is packed with protein, vitamins, calcium, which makes it great for bone health and muscle growth.

This is exactly why you will find cottage cheese used regularly on repeat in our recipes at Zing Wellbeing. We pride ourselves on providing you with the best ingredients to support your health and wellbeing. 

12 surprising health benefits of cottage cheese 

🥄 1. High in Protein
Cottage cheese is a complete protein, containing all nine essential amino acids. A 100g serving typically provides 10–12g of protein, which supports muscle repair and growth.

💪 2. Muscle Maintenance & Growth
Due to its high casein protein content, cottage cheese digests slowly, making it ideal for sustained muscle recovery, especially when consumed at night.

🧠 3. Supports Brain Function
It contains vitamin B12 and choline, which play key roles in cognitive function, nerve health, and neurotransmitter production.

🦴 4. Bone Health
Cottage cheese is rich in calcium, phosphorus, and protein, essential for maintaining strong bones and reducing the risk of osteoporosis.

🔥 5. Boosts Metabolism
Its high protein content increases the thermic effect of food (TEF)—your body burns more calories digesting it compared to carbs or fats.

🍽️ 6. Supports Weight Loss
Low in fat (especially in reduced-fat versions) and high in protein, it promotes satiety, helping to reduce cravings and overeating.

🩺 7. Heart Health
Low-sodium versions of cottage cheese provide potassium and magnesium, which help regulate blood pressure and support cardiovascular health.

💩 8. Good for Digestion
Cottage cheese contains some probiotics (in live-culture versions), which can help balance gut flora and support digestion.

🤰 9. Pregnancy Nutrition
It’s a great source of calcium, protein, B vitamins, and folate, supporting both fetal development and the mother's nutritional needs.

😴 10. Improves Sleep
The tryptophan and slow-digesting casein in cottage cheese may support better sleep by stabilizing blood sugar and promoting calmness.

🧬 11. Rich in Selenium
A single serving can provide 30–40% of your daily selenium, a key antioxidant that supports immune health and thyroid function.

💅 12. Healthy Hair, Skin & Nails
Packed with protein, B vitamins, calcium, and zinc, it supports collagen production and overall tissue repair—key for glowing skin and strong nails.

5 Healthy Zing Wellbeing recipes using Cottage cheese

Flatbread Roll

Serves: 1
Ingredients:

• 1 cup cottage cheese

• 2 eggs

• Optional: Garlic powder & Italian seasoning

Method:

1. Blend all ingredients until smooth.

2. Pour onto a parchment-lined baking sheet and spread evenly.

3. Bake at 180°C for 30-40 minutes.  (or air fry 15-20 mins. Keep an eye on it)

4. Add preferred fillings such as Greek yoghurt, lettuce, grilled chicken, and tomatoes. Roll and serve.

Optional: Use the flatbread as a pizza base and top with your favourite pizza toppings.

3 ingredient breakfast frittata 

serves 2

Ingredients:

• 3 eggs
• 100g cottage cheese (you could swap for ricotta or even greek yoghurt)
• 100g vegetables of choice
• Optional bacon or ham 

Method:

Add the eggs and cheese straight into the pan, toss through the vegies of choice and give it a quick mix then season well and sprinkle with cheese (and herbs if preferred!).

Cook or airfry for 15-20 mins at 180.

High Protein Cottage Cheese Flatbread Pizza

Serves: 2
Ingredients:

• 1 cup cottage cheese

• 2 eggs

• 1 tbsp pesto

• Handful spinach

• 2 slices ham or salami

• 2-3 slices tomato

• Balsamic glaze

• Grated parmesan

Method:

1. Blend cottage cheese and eggs until smooth.

2. Pour onto a lined baking tray and spread evenly.

3. Bake at 180°C for 30-40 minutes.

4. Top with pesto, spinach, ham, tomato, balsamic glaze, and parmesan.

Chicken Zucchini Bake

Serves: 6
Ingredients:

• 400g shredded mozzarella (3 cups)

• 1 cup cottage cheese (drained)

• 4 spring onions, chopped

• 2 eggs, beaten

• 2 tsp Italian seasoning

• 900 grams chicken breast, cubed

• 2 medium zucchinis, sliced

• 2 tbsp olive oil

• 200 grams mushrooms, sliced

• 2 tbsp grated parmesan

Method:

1. Preheat oven to 190°C.

2. Sauté zucchini and mushrooms with olive oil. Add chicken and cook until golden.

3. In a bowl, mix cottage cheese, mozzarella, spring onions, eggs, and seasonings.

4. Transfer everything to a baking dish, top with parmesan, and bake for 30-40 minutes.

Creamy Gnocchi

Serves: 1
Ingredients:

• 180g potato gnocchi

• 25g Greek yoghurt, cottage cheese, ricotta or light cream cheese

• 1/4 cup vegetable stock 

• 20g bacon diced or turkey bacon, chopped

• 110g raw chicken breast, sliced

• Handful of baby spinach

• 20g light grated cheese

• 2 sundried tomatoes, sliced

• 1/4 onion, finely chopped

• 1 tsp tomato paste

• Salt, pepper

• 1 tsp Cajun seasoning

• 1 tsp smoked paprika

• parsley

Method:

1. Heat a pan over medium heat. Cook the chicken and onion for 7 minutes with salt, pepper, paprika, and Cajun seasoning.

2. Stir in tomato paste, Greek yoghurt, cheese, spinach, and stock. Cook until thickened.

3. Add gnocchi and sundried tomatoes, mixing well.

4. Fry bacon separately, then sprinkle on top before serving. Garnish with parsley if desired.

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