This cottage cheese protein pudding tastes like a rich chocolate pudding, but it’s made with just four ingredients and a blender. One small cup gives you 25.5 g of protein for 257 calories. There’s no cooking and no protein powder. It’s cold, smooth, and easy to eat in small spoonfuls.
Serving size: 1 small cup, about 1 cup (281 g). Makes: 1 serving. You can split it into two half-cups and eat them a few hours apart.
Why This Works on GLP-1
- High protein, small volume. About 1 cup gives you 25.5 g of protein, mostly from cottage cheese.
- Smooth and cold. Blending removes the curds. Many people find cold, creamy foods easier on queasy days.
- Lower in fat than classic pudding. It has 5.9 g of fat, with no cream or butter.
- Easy to eat slowly. A pudding cup is simple to cover and finish later if you get full.
Ingredients
For 1 serving:
- 1 cup low-fat (2%) cottage cheese (226 g)
- 1 tbsp unsweetened cocoa powder (5 g)
- 1 tbsp pure maple syrup (20 g)
- 2 tbsp nonfat milk (30 ml)
- 1/4 tsp vanilla extract and a tiny pinch of salt (optional)
Tools: a small blender, a mini food processor, or an immersion blender with a tall cup.
Instructions
- Add the cottage cheese, cocoa, maple syrup, milk, vanilla, and salt to the blender.
- Blend for 45 to 60 seconds. Stop once to scrape down the sides. Keep going until it’s completely smooth, with no curds left.
- Taste. If it’s too thick, add 1 more tablespoon (15 ml) of milk and blend again.
- Spoon into a small cup or jar.
- Chill for at least 30 minutes. It thickens as it gets cold.
A strong blender gives the smoothest result. With a weaker one, blend a little longer and add the milk first so the blades turn easily.
Why Cottage Cheese Makes a Good Pudding
Cottage cheese is high in protein and mild in taste. Blended, it turns thick and silky, a lot like pudding. One cup of 2% cottage cheese has about 23.5 g of protein, so you don’t need protein powder to reach a good amount. The cocoa and maple syrup cover the slightly salty taste.
Cottage cheese does contain some sodium. If your doctor has asked you to watch salt, look for a no-salt-added or low-sodium cottage cheese, and skip the pinch of salt.
When to Eat It
- As a snack between small meals, to keep protein coming in through the day.
- As a light dessert after a small dinner, instead of a heavy sweet.
- On low-appetite days, in two half-cup portions a few hours apart.
Texture Troubleshooting
- Still grainy? Blend longer. Most small blenders need a full minute to break down every curd.
- Too thin? Chill it longer, or add 1 more teaspoon of cocoa. It firms up a lot in the fridge.
- Too thick? Stir in milk 1 tablespoon (15 ml) at a time.
- Too bitter? Add 1 more teaspoon of maple syrup, or use a little less cocoa next time.
Small curd and large curd cottage cheese both work. Small curd blends a little faster. Whipped cottage cheese, if your store carries it, gives the smoothest start. Use whichever your store has, and stick with the same brand once you like the result, since salt and texture vary a lot between brands.
Nutrition Per Serving (1 Cup)
| Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|
| 257 | 25.5 g | 28.5 g | 5.9 g | 1.9 g |
Values are calculated from USDA FoodData Central (SR Legacy) for the ingredients above. Vanilla and salt are not included. Brands of cottage cheese vary, so check your labels.
Tips
Storage
Keep the pudding covered in the fridge for up to 3 days. Stir before eating. Don’t freeze it, because the texture turns grainy when it thaws.
Meal prep
Blend a triple batch and divide it into three small jars. Grab one from the fridge when you need a quick snack. If you plan to eat half-portions, use six small 4 oz (120 ml) jars instead.
Variations
- Vanilla: skip the cocoa and add 1/2 tsp vanilla extract.
- Lower sugar: use 2 tsp maple syrup instead of 1 tbsp, or a sweetener you like.
- Berry: skip the cocoa and blend in 1/4 cup (37 g) of strawberries.
- Lemon: skip the cocoa and add 1/2 tsp lemon zest and a little extra vanilla.
Like this creamy, cold style? Try our Protein Greek Yogurt Bowl for Small Appetites for a breakfast option. For more ideas and a simple plate guide, see our GLP-1 friendly recipes guide.
FAQ
Does cottage cheese pudding taste like cottage cheese?
Not much. Blending makes it completely smooth, and the cocoa and maple syrup cover most of the mild, slightly salty taste. It tastes like a thick chocolate pudding.
How much protein is in this cottage cheese pudding?
One cup has 25.5 g of protein and 257 calories, based on USDA data. Almost all the protein comes from the cottage cheese.
Is cottage cheese pudding good for people on GLP-1 medication?
It can be a good fit for many people because it is small, high in protein, cold, and lower in fat than classic pudding. Everyone’s needs are different, so ask your doctor or a registered dietitian what works best for you.
This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.
