Written by: Janessa Withers, Dietetic Intern with University of Minnesota School of Public Health
The protein it girl: Kemp’s cottage cheese! Why is everyone obsessing over this Midwest-made high-protein classic that just got a modern health glow up? I am sure you have seen the reinvention of cottage cheese into classic recipes such as pancakes and pizza, especially in the wellness space. Kemps cottage cheese has gone viral for its high protein and low fat, calorie content. With its mild flavor and versatility, social media influencers have found creative ways to increase protein content into everyday recipes. This has sparked huge curiosity as cottage cheese used to be seen as a “diet food”, now younger consumers are giving it a new image. Is cottage cheese really that nutrient dense?
Growing up I never ate cottage cheese
… due to its smell and texture and the stigma around it being the poster child for old-school diet culture. Fast forward to today, it is suddenly the biggest trend in the health and wellness space and I wanted to understand what makes this “high protein snack” so special. However, high protein labels don’t automatically mean something is the best for you, let’s break down the nutrient content of cottage cheese.
Kemps cottage cheese IS a great source of protein, 1 cup of cottage cheese contains 20g of protein. Most of the protein content is casein which digests more slowly and aids in you feeling fuller much longer. On top of that, it’s low in fat –only 1.5g– as well as calcium and in some cases probiotics to support gut health.
Because of its nutrient density, it makes sense how cottage cheese fits into modern day wellness goals and suits trends for “high protein snacks”. According to the review article “ Cottage Cheese, a Relatively Underexplored Cultured Dairy Product with Potential Health Benefits?”, cottage cheese has a higher water content relative to other cheeses with a larger portion size making it a good protein source.
Additionally, the fermentation process allows for pre-digestion breakdown of the free amino acids in casein that facilitates more rapid digestion and absorption in the gut. More importantly, the protein is particularly low in fat and cholesterol which is most appealing to consumers.
Is cottage cheese a better source of protein
Is cottage cheese a better source of protein than other nutrient dense options? A 2015 review article, “Cottage Cheese, a Relatively Underexplored Cultured Dairy Product with Potential Health Benefits?” cottage cheese and eggs pack the same protein power. When matched for protein and calories, both kept participants full and satisfied for just as long!
Sweet and Savory Snack Ideas
Looking for some simple snack ideas incorporating Kemp’s cottage cheese? Here are some sweet and savory snack hacks that pack a protein punch keeping you fuller and satisfied for longer!
Sweet Snacks:
“Berry bowl” – ½ cup of Kemps cottage cheese with fresh berries and a drizzle of honey.
“Chocolate protein fruit dip” – stir in 1 tsp of cocoa powder and a little maple syrup into ½ cup of cottage cheese, dip your favorite fruit and enjoy!
“Cinnamon apple bowl” – mix ½ cup of cottage cheese with diced apples, cinnamon and a Tbsp of nut butter and mix together.
Savory Snacks:
“ Avocado cottage cheese toast” – spread on a slice of toasted bread, topped with avocado slices and a dash of salt and pepper.
“Cottage cheese scrambled eggs” – blend ½ cup of cottage cheese and mix with 2 eggs scrambled and a dash of salt and pepper.
“Caprese cottage cheese – mix ½ cup of cottage cheese with cherry tomatoes, fresh basil and a drizzle of balsamic vinegar.
Cottage cheese has climbed its way out from a boring diet food
… to the top trending “high protein snack” it is today. For good reason! Cottage cheese is packed with protein and is a great low fat, low calorie snack. It also provides added nutrients and benefits of calcium and probiotics. It is a super easy snack that keeps you full longer, supports health and wellness goals and can be a great incorporation into modern lifestyles whether you enjoy a quick sweet or a savory snack. The best part about Kemp’s cottage cheese is that it can be easily swapped and incorporated into everyday routine. Swap it in as a mayo or sour cream substitute, blend it into pancakes or even bake it into muffins if you are not a huge fan of the texture like myself. Cottage cheese is so versatile, experiment and find what works best for you!
References:
Farsi, D. N., Mathur, H., Beresford, T., & Cotter, P. D. (2025). Cottage cheese, a relatively underexplored cultured dairy product with potential health benefits? Critical Reviews in Food Science and Nutrition, 1–11. https://doi.org/10.1080/10408398.2025.2487682