For years, I’ve been trapped in a breakfast dilemma of how to appease the fitness gods with a high protein breakfast meal, without the hassle of any morning work. I can never really be bothered to cook anything in the morning and just prefer something I can effortlessly eat. My answer to a high protein breakfast was a protein bar or a protein shake with a side of cereal, not the worst, but lets face it cereal isn’t exactly the paragon of health. I craved something high protein, nutritious and low effort. And lo and behold, salvation came in the form of a humble tub of cottage cheese, delivering 244kcal and a whopping 21g of protein

What’s so special about cottage cheese?

So that’s the deal with cottage cheese, well its not just a creamy delights its also a nutritional powerhouse.

Vitamin B12: basically a super vitamin which plays a key role in energy levels, mood bone health and brain health.

Potassium: One of 7 essential minerals critical for muscles, heart, movement of cells around the body and is vital for protein synthesis and metabolizing carbohydrates.

Phosphorus: Another essential mineral which helps maintain healthy bones and teeth.

Vitamin A: Ensuring normal function of your organs and immune system, also protects eyes, supports immune system, and reduces risk of acne.

Calcium: Essential for maintenance of bones, also plays a role in muscle movement and cardiovascular function.

 Selenium:  Supporting function of immune system, metabolism and thyroid function. This is beneficial for those with thyroid disease either hypothyroid or hyperthyroid, sparking an affinity with me.

And did I mention its packed with protein, and not just any protein, nut the high quality stuff. Cottage cheese is an excellent source for L-glutamine. L-glutamine is a popular supplement among the fitness world due to its amazing benefits on building muscle mass, with science backed results. L-glutamine is also beneficial for muscle recovery, which is why I have been supplementing it for years.

How to add cottage cheese into your high protein breakfast routine

So now I decided that I wanted to get this amazing food into my diet for breakfast, I started to experiment. For me I found the best and easiest way is to use it to make overnight oats, packed with protein, complex carbs, fiber and vitamins, no more reaching for the protein and cereal.

Recipe for a high protein breakfast

• 150g low cottage cheese
• 100g frozen berries
• 30g oats
• 10g honey
• A sprinkle of Cinnamon

Whip it up the night before, or within 3 days of consuming. Simply mix it all up, topped with the frozen fruit (preferably in a glass container), pop it in the fridge, and voila, you are ready within a few minutes. Next morning you will awake to a delicious sweet, healthy, high protein breakfast. 

But wait, there’s more, It’s highly customizable. If you want more protein just add more cottage cheese, more carbs then add more oats and fruit. Just remember, more oats call for more cottage cheese or a dash or milk.  Or simply go all out and just double the ingredients for 42g protein, all under 500kcal.

The macros

Calories 244 Kcal

Carbohydrates 37g

Fat 4g

Protein 21g

Fiber 4g

Check out our blogs for more nutrition tips. Leave a comment to let me know if you enjoyed it, or customized it.