Cottage cheese is everywhere on social media right now—spread on bagels, mixed into pancakes, or stirred into scrambled eggs. This once-overlooked food (let’s be honest, it’s not the prettiest) is suddenly having a moment.

But why? And more importantly, is it really as healthy as people say? We asked two experts to break down the benefits.

### What is cottage cheese?
Cottage cheese is a curdled milk product, similar to feta, mozzarella, and ricotta. According to Dr. Megan Rossi, a dietitian and gut health expert, it’s “high in protein, low in calories, and not ultra-processed.” She adds that its versatility makes it popular—people love a low-calorie, high-protein option, especially as awareness grows about processed foods. Dr. Federica Amati, head nutritionist at Zoe, notes that it’s also affordable and has a mild taste, making it a great protein substitute for eggs, tofu, or meat. It works well on sourdough toast or mixed into scrambled eggs for a protein-packed breakfast.

### Why is it lumpy?
Yes, it’s lumpy—but those lumps are actually protein. Dr. Rossi explains that cottage cheese is made from milk, which contains two proteins: casein (80%) and whey (20%). When acid is added to milk, the casein clumps together, while the whey stays liquid. Casein digests slowly, keeping you full longer, while whey is absorbed faster—ideal for post-workout recovery.

### Is cottage cheese good for you?
Absolutely. A one-cup serving provides 25g of protein, 11g of carbs (mostly natural lactose sugars), plus potassium, calcium, and selenium (important for thyroid health). It also has less fat than most cheeses. Some varieties may help regulate blood pressure, and if you choose a fermented version (labeled “live”), it can support gut health. Just check the label for additives like thickeners or extra sugars.

### How to eat it
If you’re on board, there are endless ways to enjoy it. Dr. Amati recommends viral cottage cheese pancakes for a protein-rich breakfast, while Dr. Rossi eats it almost daily—mixed with balsamic vinegar as a salad dressing or spread on sourdough with tuna and tomato.

Not a fan? No worries—there are plenty of other high-protein options out there.Here are some great ways to get your protein—Dr. Amati recommends Greek yogurt as a top choice. “It’s tasty, packed with calcium, lower in sodium, and has live probiotics, so I always keep some in my fridge,” she says.

She emphasizes that plant-based protein is better for long-term health and longevity, suggesting foods like legumes, whole grains, nuts, seeds, and tofu. “Tofu is a great protein booster, similar to those trendy cottage cheese recipes, plus it’s rich in plant isoflavones,” she explains. “Greek yogurt and kefir are great for their healthy fats and probiotics, while omega-3-rich fish or nutrient-dense eggs are my top picks for animal protein.”

If you’re looking for a social media-inspired meal, try this recipe from content creator Seline Pettersen: Cook 50 grams of oats in unsweetened almond milk, add half a banana, and mash it with a fork. Stir in cinnamon and berries (frozen organic mix works well), then top it with 8 ounces of cottage cheese. It might sound odd, but the sweet-and-salty combo is surprisingly delicious.

The bottom line? Cottage cheese is another internet-favorite for good reason. If you enjoy it, it’s an easy, budget-friendly option with solid health benefits. Whether you spread it on rye crackers with honey or use it as a veggie dip, it’s worth giving cottage cheese a try.