Healthy Cottage Cheese Smoothies (High Protein)

Meet your daily protein requirements with this delicious Cottage Cheese Smoothie recipe. Cottage cheese is a cultured dairy product, meaning it adds probiotics to your drink. Choose from 6 high-protein smoothie flavor options below!

High Protein Smoothies Make Quick & Simple Meals!

New medical research is showing that the FDAs recommendation for protein is far under what is actually optimal. The current recommendation is .8 grams per kg of body weight. This is about 50 grams of protein per day.

I learned that this recommendation came from WW2, when the government was studying how much protein individual’s needed to live.

Optimally, our bodies need closer to 1 gram of protein per pound of body weight [source]. For the same 140 pound individual, that’s 140 grams of protein. Protein is needed to build muscle. Muscle keeps us strong, young, and healthy.

What’s more, we need MORE dietary protein as we age. Our protein requirements double between the ages of 40 and 60, because our bodies become less efficient at using amino acids.

I have been making a consistent effort to make sure my meals have 40-60 grams of protein.

Since it’s difficult for me to eat 3 large meals a day, I am relying on protein shakes and smoothies to help me reach my goal.

This latest smoothie uses a delicious high-protein base. It’s similar to using Greek yogurt in a smoothie, and gives drinks a thick and creamy texture. Cottage cheese yields a more “cheesecake” type flavor, depending on the other flavors.

The one I have been making lately is a antioxidant rich blend of mandarins, blueberries, and greens. Just a few simple ingredients and I have a delicious 40 gram protein shake.

See below recommendations for different flavor combinations!

Can you put Cottage Cheese in a smoothie?

In short, yes! Cottage cheese is a great source of protein, containing all essential amino acids. A 1/2 cup serving of cottage cheese adds 13 grams of protein to a smoothie and gives it a creamy texture, similar to Greek yogurt. (Try these delicious Greek Yogurt Smoothie recipes!)

It has a slightly salty flavor and adds a “cheesecake” type flavor. It pairs well with frozen berries, but also works with tropical fruits, oranges, and chocolate.

Use any kind of cottage cheese that you enjoy. Full-fat cottage cheese makes a higher calorie and more satiating smoothie. Fat free cottage cheese focuses on the protein and makes a leaner smoothie.

It’s as simple as adding a scoop of cottage cheese and frozen fruit into a blender. Adding greens, ice, or other flavorings just adds to the nutrition and appeal factor!

What You’ll Need

• Cottage Cheese
• Milk of Choice (unsweetened almond milk, coconut milk, hemp milk, etc.)
• Greens (kale or spinach)
• Frozen Mandarin Oranges
• Frozen Blueberries (fresh berries make a thinner smoothie)
• Ice
• Optional: Whey protein, collagen protein, or protein powder of choice
• Optional Sweeteners: honey, maple syrup, or stevia
• Optional Fiber: chia seeds, psyllium husk
• See flavor variations below!

This smoothie made without protein powder has 15 grams of protein. Add protein powder to make this a full meal replacement. Just using the cottage cheese makes this a quick snack with satiating protein!

What Kind of Cottage Cheese Should I use?

Cottage cheese comes in different varieties. There’s small curd and larger curd, and also fat-free and full-fat cottage cheese.

If your goal is to up protein without a lot of other calories, opt for a fat free version.

If you’re goal is to gain weight, choose a full-fat version.

Always choose organic or grass-fed dairy products. Cottage cheese is a cultured dairy product, similar to yogurt, making it a good probiotic food!

How to Make a Blueberry Cottage Cheese Smoothie

Step 1: Add all smoothie ingredients to a high-speed blender.

Step 2: Process the smoothie until very smooth. Add additional milk to thin the smoothie to preference. Add additional frozen fruit or ice cubes to make a thicker smoothie.

Flavor Variations

Make a healthy snack or meal with your favorite flavors!

Peanut Butter Chocolate: Omit the blueberries and oranges. Add 1 frozen banana, 2 tablespoons of cocoa powder, and 1 tablespoon of peanut butter. Make it lower in calories by subbing 1 tablespoon of PB2. Use almond butter or sunflower seed butter if peanut butter isn’t your thing! This recipe makes a great healthy dessert.

Strawberry Cheesecake Smoothie: Omit the blueberries and oranges. Add 1 1/2 cups frozen strawberries and 1/2 frozen banana. For an authentic taste combo, add a crushed graham cracker to the top. For a thinner smoothie, use fresh strawberries.

Orange Mango Cottage Cheese Smoothie: Omit the blueberries and add 1 cup of frozen mango.

Pumpkin Spice Cottage Cheese Smoothie: Omit the blueberries and oranges. Add 1 frozen banana, 1/3 cup pumpkin puree, 1/2 teaspoon each cinnamon and ginger, and some freshly grated nutmeg. This is a favorite in the fall!

Cottage Cheese Banana Smoothie: Omit the blueberries and oranges. Add 1 frozen banana and extra ice. Banana smoothies are delicious with cinnamon added! Save this idea for busy days.

Cottage Cheese Smoothie Bowl: Make this smoothie with frozen berries and greens, then pour into a bowl. Top with grain-free granola, fresh berries, bananas, hemp hearts, nuts, or a drizzle of nut butter.

Other Cottage Cheese Recipes

• High Protein Cookie Dough (with Cottage Cheese)
• High Protein Pudding
• Low Carb Cottage Cheese Snack ideas

Other High Protein Smoothies

• Dreamy Chocolate Chip Mint Smoothie
• Creamy Chocolate Coffee Smoothie
• Ultra Creamy Chocolate Smoothie

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