Why Is TikTok Obsessed With Cottage Cheese?

Cottage cheese had its first brush with popularity during World War One, when it was widely used as a meat substitute. But in recent times, the retro food has come back on the scene – spurred on by TikTok (of course), which is filled with new ways to enjoy the cheese, from flatbreads to pancakes and even brownies. High in protein and numerous key vitamins, the unglamorous snack has reemerged as a trendy health food, but is the hype justified?

Is Cottage Cheese Actually Healthy?

A type of lumpy soft cheese made from curdled milk, cottage cheese is far from aesthetic. Yet the vintage food is having a moment on social media right now, thanks to a new generation of fitness lovers who have discovered its perks. Savvy chefs are discovering inventive recipes for the dairy product – which led to a surge in sales, with stores including M&S and Waitrose reporting significant year-on-year increases. 

While many TikTok wellness trends are best ignored, this one has scientific backing: cottage cheese is a nutritional powerhouse. Back in the 1970s it became known as a diet food due to its low fat and calorie content, but nowadays the food is being recognised for what you can gain from it, rather than simply being a weight loss tool. 

@emthenutritionist Hot honey cottage cheese toasts You will need to serve 1 360kcal and 20g protein 2 big tbsp of Cottage Cheese (low fat or regular) 1/2 avocado 1 tbsp chopped basil 1 tbsp chopped parsley 1 spring onion 1 heaped tsp honey Pinch of chilli flakes 1 large slice of Sourdough Mash the avocado with spring onion, basil and parsley. Season with salt and pepper. Toast the bread then top with the avocado mix. Add the cottage cheese. Warm the honey with a pinch of chilli flakes and drizzle over the cottage cheese. #toast #breakfast #healthyrecipes ♬ original sound – Emily English

What Are The Health Benefits Of Cottage Cheese?

Improves Bone Health

Cottage cheese is high in calcium, which is crucial for maintaining bone health. The product contains 83g of calcium per 100g, hence why it may be particularly beneficial for women who are more likely to develop osteoporosis – as confirmed in a 2019 study published in Nutrition & Food Science. The cheese also contains magnesium, potassium and phosphorus, all of which contribute to good bone health too.

High In Protein

Trying to up your protein intake? Cottage cheese is protein-rich, containing 11g per 100g – which is almost a quarter of a woman’s recommended daily intake (it’s slightly higher for men). Protein is a key part of a healthy diet, helping to build and maintain muscle mass, aiding recovery from exercise, regulating mood and supporting our immune system – as well as keeping us fuller for longer.

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Improves Gut Health

Gut health remains one of the biggest topics in the modern health space, affecting everything from digestion to skin and mood. Cottage cheese can offer benefits in this area too, as the curdling process means some varieties contain probiotics – live microorganisms which help balance the gut microbiome. Check the label to see if a product contains live and active cultures.

May Help With Weight Loss

Diet culture has (thankfully) died down since the 1970s, but it’s still worth pointing out the potential weight loss benefits of cottage cheese. Studies show the cheese can be beneficial for people looking to lose weight sustainably, when incorporated into a balanced diet that also includes fruits, vegetables and whole grains. Researchers also found a high intake of protein-rich dairy products like cottage cheese can help overweight premenopausal women achieve sustained fat loss. 

Reduces Blood Sugar Levels

Blood sugar tracking is another big health topic of the moment, and while it’s often misunderstood, there’s scientific evidence to show some people will benefit from monitoring their levels. Cottage cheese has a low glycemic index, meaning its energy is released relatively slowly thanks to its high content of casein, a protein which helps reduce blood sugar spikes. This is why it’s often recommended for people with diabetes – this study from 2015 shows those managing their blood sugar levels may benefit from eating cottage cheese regularly.