It is not essential to start in Phase One, also called the Induction Phase, but for most people it is the best place to start in order to kick start their weight loss. Many people confuse Induction with the whole Atkins diet but it is in fact just the first of four progressively liberal phases. The Atkins Induction Phase lasts two weeks, although if you have a lot of weight to lose you can stay in Induction longer if you wish. The aims of Induction are to:

  1. To switch your body from burning primarily carbohydrates (in the form of glucose) to burning primarily fat (including your body fat) for energy
  2. To jump-start weight loss
  3. To begin forming the eating habits that will make your weight loss permanent and improve your health

In the Induction phase, the idea is that you restrict your carbohydrates to 20g of carbohydrates a day. If you think this means boring food options or that you will be hungry, you will find that this is definitely NOT the case! At this point, telling you that you eat 20g of carbohydrates probably means nothing to you but don’t worry, part of the process is learning about this so that you discover exactly what foods work for you and your metabolism. This is important so that by the end of phase three you know exactly what to do to maintain your new slim figure. And counting carbs is a simple process once you get used to it.


What you eat on in the Induction phase

From day one on Induction – you can eat all types of meat, fish, shellfish as well as a huge range of salads and vegetables. Check out the Acceptable Food List for a complete list of the foods you can eat in Induction. You will notice that there are no carbs in meat and fish while the number of net carbs in the vegetables in phase one are quite low. In the Induction phase, 12- 15g of your daily carbs should come from the foundation vegetables listed under phase one.

The food list above will have given you an idea of the types of food you eat as part of this nutritional approach. The next step is to turn lists of food into meals. We found the easiest approach for the first two weeks was to simply follow the meal plans at the back of the New Atkins New You book. Alternatively the Starter Box comes with a Quick Start Guide with a two week meal plan. Another option is the meal planner on the Atkins site – it has hundreds of meals to choose from so whatever your preferences and tastes you will be able to put together a meal plan to suit you – check out the Atkins recipes here or click on ‘Create your plan’ on this page. The foods you get to eat on Atkins from day one really are delicious so prepare to enjoy!

The advantage of following one of the meal plans above is that the carbs are already calculated for each meal and add up to the recommended 20g per day. Feel free to repeat meals you like or substitute other vegetables, side dishes, snacks or desserts as desired as long as the carb counts are comparable. To check how many carbs are in a food just check the Acceptable Food List. You receive a carb counter book in your Starter Box which includes a comprehensive list of foods and their carb counts.

As you get used to counting carbs, it is a good idea to experiment with different recipes to make sure you find meals that will suit your tastes, budget, time constraints etc. After all, you will not stick to this way of eating if you don’t like the food so its worth putting in the effort to make sure you do customise it to your tastes and lifestyle. The New Atkins New You book has lots of tips to help everyone to follow this program no matter what your culinary preferences, whether you eat out a lot or whether you are vegetarian or vegan!

What is off Limits?

The part that everyone thinks is going to be the most difficult with the Atkins diet is the idea of giving up bread, baked products and foods like pasta. You probably won’t believe this now but once you stop eating high carb foods like this, you also stop craving them! So for Paul and I, passing up on a slice of toast or a scone is no act of will-power, we simply don’t want them anymore. And this kicks in very quickly – after two weeks or even less. So for now just take our word for it – it is much easier than you think it will be! Also it really is better if you do not cheat on this because if you do, you will just start the cravings all over again. So here is a list of what is off limits in Induction:

  • Caloric fizzy drinks
  • Fruits and fruit juices (other than lemon and lime juice and any fruits listed on the Acceptable Food List)
  • Foods made with flour or other grain products – bread, cereal, pasta, muffins, scones, biscuits, crisps, cakes and products like gravy and packet mixes which usually contain flour
  • Sugar, sweets and any foods containing added sugar – check the carb amounts on the label.
  • Junk food in any form.
  • Grains – even whole grains, rice, oats, barley etc
  • Alcohol (but don’t worry you can re-introduce it in a few weeks time in Phase 2)
  • Any vegetables not on the Acceptable Food List including starchy vegetables like potatoes, carrots and parsnips. Don’t worry however – there is a list of more than 50 other vegetables you can eat!
  • On Induction you can eat dairy products such as cream, sour cream, butter and the hard cheeses listed on the Acceptable Food List. However other dairy products including milk (especially low-fat or skimmed milk), cottage cheese, ricotta or yoghurt are off-limits.
  • ‘Low-fat’ foods or ‘diet’ products – they are usually surprisingly high in carbohydrates so steer clear.
  • Any foods with manufactured trans-fats – this may be listed as hydrogenated or partially-hydrogenated oils.

The list above is not a complete list but use your common sense and stick to the Acceptable Food List and you’ll be fine. Also if you have any questions, just ask your Atkins Support Partner or contact us through this site or our facebook page.

Top Tips for Induction

Our top tips for Induction are:

  • Take some time to plan your meals for week one. This way of eating may be quite different from what you are used to so give yourself some time to prepare. This way of eating will become second nature in no time but it is going to require some extra time and effort at the beginning.
  • Although you will probably find you are eating more vegetables than you did previously, it is recommended that you take a daily multivitamin and an omeaga-3 fatty acid supplement.
  • Buy a notebook and write down what you eat and the amount of carbs at least for the first few weeks. We all selectively remember what we did (or didn’t eat!) otherwise. Believe me, this step alone will make a big difference.
  • Take a photo before you start. Wear something figure hugging and take a side and front profile pic. You will be so glad you did in a few weeks or months time when you can compare photos from then with the ‘before’ picture and see your progress. Also take your measurements – you’ll find a measuring tape in your Starter Box. This is important because sometimes you will see the difference in inches before you see it on the scales. The Starter Box also includes a weight and measurement tracker. The actual number on the scales is not important. You just need to know what it is so you can see what progress you’ve made in two weeks time.
  • Drink Bovril to replenish sodium levels

    One of the science based changes in the New Atkins is the recommendation to drink 2 cups of broth, half a teaspoon of salt or 2 tablespoons of regular soya sauce. For Irish readers, you might be familiar with Bovril.. As with any diet, you will lose a certain amount of water at the beginning. For some, this can be too much of a good thing as it causes you to lose salts as well and for some people this can cause them to feel tired or weak or to have headaches when they start the Atkins diet. Drinking 2 cups of Bovril will prevent these symptoms. And no this does not make Atkins a high sodium diet!

  • Don’t forget that sugar is off limits so remember to buy sweetner like sucralose (Splenda), saccharine (Sweet’N Low), stevia (Sweet Leaf or Truvia) or xylitol and have that in your tea or coffee instead of sugar (if you take sugar). Have no more than 3 packets a day and count each packet as 1g of carbs. Also a good idea to get one of the little containers to keep in your handbag (or pocket for the men?!). Most cafes will have sweetener however but still handy to have particularly when visiting friends.
  • Fresh cream – low carb alternative to milk

    Milk including skimmed milk is naturally rich in milk sugar (lactose) so its off-limits in Induction. However cream is an acceptable and delicious alternative in tea/coffee! Just buy fresh cream or double cream – it really is lovely – and once you try it you’ll never want to go back!

  • Eat 3 meals and 2 snacks every day. Don’t skip meals or go more than 6 waking hours without eating. You should definitely not be hungry on this diet!
  • Drink lots of water.
  • Don’t forget to stock up on your Atkins products so you have suitable snacks to hand at all times. Keep them in your desk at work, your car, handbag – that way you always have a healthy low carb option to hand – they are particularly good if you are out-and-about or busy.

    Advantage Dark Chocolate Crunch

    You can have two products a day and you certainly will not feel deprived when eating snacks like the delicious Chocolate Chip Daybreak bar or the Advantage Chocolate Crunch bar or the like! The shakes are delicious and very convenient as well. As well as tasting good, the bars (especially the Advantage range) are very filling so they will fill you up and stop you for reaching for unsuitable high-carb alternatives.

  • Check the amount of carbohydrates on labels of everything you buy – don’t assume anything is low in carbs. In Ireland, you can just go by the total amount of carbohydrates on the label (on the Atkins site you may see comments about deducting fiber from the carb amount – this is because the labeling is different in the US and includes fiber in the carbohydrate count). However, you will probably find you are buying much less food that comes with labels with this way of eating in any case i.e. meat, poultry, fish and vegetables.
  • Read the following article on the Atkins site with more guidelines on How to do Induction right for more info.

By starting the Atkins diet, you are embarking on a journey that will make a huge difference to your health and well-being – congratulations for taking that first step! Your Atkins Support Partner is there to help you, so be sure to take advantage of that. We look forward to hearing about your success!

Read about Phase 2: Ongoing Weight Loss here


Every day, I eat about 2 pounds of meat — I usually do a mix of steak or chicken wings, thighs, breasts, bacon, eggs and omelets.

Lately, as a working mom with three little ones, I’ve been in a rut: eight quarter-pound burger patties per day, which has earned me the nickname “Quarter” at our local McDonald’s. I’ll have a few in the morning, a few for lunch, a few for dinner. At $4 per pound, it’s inexpensive and easy. I do have coffee, and I don’t really drink alcohol. Now, I’m not saying everybody should survive off of McDonald’s burgers, but I feel pretty great doing it.

Kelly Hogan in fifth grade. Courtesy of Kelly Hogan

My kids aren’t zero-carb like me, but they are on a low-carb diet: fruits, vegetables and meat. They don’t eat sugar — but that’s because they have no desire for it. If we go past the bakery section of the grocery store, they say it smells gross. I’ll allow them to make their own choices as they get older, but until then, I’m hoping I can save them some of the heartache I experienced as an overweight kid.

When I’m cooking for my family, I’ll put a roast in the crockpot and maybe add some vegetables. My kids eat the meat and vegetables, I’ll only eat the meat and my husband gets everything plus a side of mac and cheese. (He can eat whatever he wants and stay at a reasonable weight.) On weekends, my family and I will have an omelet with cheese and a pile of bacon.

I don’t really work out anymore. I’m an elementary school music teacher, teaching kindergarten through fifth grade. It’s a pretty active job — I’m on my feet singing and dancing quite a bit during the day. A lot of people wonder if I’ve had skin removal surgery, and the answer is no. After three kids, my body’s not perfect, but my only surgeries have been C-sections.

These days, I’m probably closer to 145 pounds because I’m breastfeeding and need the extra weight. I’m confident that will drop off once I stop breastfeeding, but I won’t be obsessing over a scale. I stopped weighing myself years ago because my weight just didn’t change.

I think of myself like a lioness. If you picture lions out in a field, it’s not like they force themselves to get up and go running. And they don’t think, I just ate a few hours ago, I should skip that antelope. If they’re hungry, they go eat. They go get an antelope, fuel up, and then they lay down in the field and relax until they’re hungry again. They just follow their body’s lead when they’re hungry or thirsty. If I’m hungry at 10 p.m. before bed, I just eat. There are no time or calorie restrictions. You’re living like a lion.

I’m not trying to make converts here, but no one can argue with how I feel. I encourage people who are struggling with weight, fertility, memory loss, depression or lack of energy to give this 30 days. If you don’t feel better, all you’ve had is some extra bacon. This may not be the answer for everybody, but it’s made me feel incredible.

Kelly Hogan and her children. Courtesy of Kelly Hogan

Kelly Hogan is an elementary school educator, wife and mother of three living in North Carolina. She shares her journey at My Zero Carb Life.

Asher Fogle Writer When she’s not hunting for compelling personal stories or justifying her love for dessert, Asher can likely be found watching early-2000s TV on Netflix with her husband.

Is Cottage Cheese Keto? Here’s What You Need to Know

Whether you’re a beginner or a seasoned veteran to the ketogenic lifestyle, finding healthy low-carb, high-fat foods is most likely a top priority.

One food many ketogenic dieters commonly ask about is cottage cheese.

Some experts believe it’s a great source of healthy fats that can boost your body’s fat-burning abilities. Whereas other keto-ers avoid it like the plague.

If you’ve been wondering whether or not cottage cheese is keto-approved, then this article is for you.

What is Cottage Cheese?

Cottage cheese is a low-calorie cheese with a mild flavor and it’s increasingly growing in popularity due to its healthy micro and macronutrient content.

It’s a soft, white and creamy fresh cheese that does not undergo a ripening or aging process to develop the flavor. Cottage cheese is made from the curds of pasteurized cow’s milk and it’s available as creamed, whipped, lactose-free, or sodium-free.

How is Cottage Cheese Made?

Making cottage cheese is a very simple process and you can even do it in the comfort of your own home!

The process starts with curdling milk which is done by adding an acidic substance such as lime to warm milk. This separates the casein from whey. Once curds are solid, they’re cut into pieces and cooked until moisture is released.

Ingredients can then be added for additional flavor such as herbs, cream, and spices.

Is Cottage Cheese Keto?

Yes—as long as it doesn’t contain unnecessary sugars and carbohydrates, cottage cheese is a great source of healthy fats—and, with only 3.5 grams of carbs per 100 grams, it makes for a perfect low-carb, high-fat food for your ketogenic lifestyle.

In addition, cottage cheese is chock full of vitamins and nutrients like calcium, phosphorus, selenium, riboflavin, zinc, potassium, B12 and B6. Some of these essential vitamins and minerals are flushed out when you cut carbs out of your diet.

Cottage cheese is a great way to avoid the dreaded “keto flu” that beginners fall prey to due to its nutrient density!

Cottage Cheese Nutrition Facts

Cottage cheese (creamed)

  • ½ cup (105 g)
  • 103 calories
  • 12g protein
  • 4.5g fat
  • 5g net carbs

Cottage cheese (2% fat)

  • ½ cup (113 g)
  • 92 calories
  • 12g protein
  • 2.5g fat
  • 5g net carbs

Benefits of Cottage Cheese on Keto

There are various health benefits of cottage cheese that extend beyond its healthy fat content. For instance:

Cottage Cheese is Great for Gut Health

Cottage cheese is a great source of probiotics. This helps your gut microbiome health which studies have shown plays an important role in almost every function in your body.

Incorporating cottage cheese into your diet will revitalize your body from the inside, allowing your skin, eye and brain health to operate smoothly. Plus, a healthier gut also allows you to absorb fats more efficiently so ketone production improves.

Cottage Cheese Keeps You Full and Alert

Adding cottage cheese into your meals will increase satiety due in part to its protein content. This works to reduce your hunger hormone (ghrelin), allowing you to stay full for longer periods of time.

In addition to its satiety effects, cottage cheese can help you stay mentally alert from its healthy fats. Our brain is made up of 60% fats so when you consume more fats from healthy sources like cottage cheese, you’re giving it the essential fuel it needs to thrive.

These fats will also put you in a fat-burning mode, also known as ketosis. By replacing your carbohydrate-filled breakfast with cottage cheese, you’ll experience sustained energy without the sudden crash that usually comes in the afternoon.

Cottage Cheese Helps You Build Muscle

Cottage cheese is very popular in the health and fitness industry due to its high protein content. Diets that include high-protein foods help build muscle alongside an effective exercise regimen.

It contains a decent amount of casein which is a slow-releasing milk protein source. This promotes prolonged absorption of the amino acid leucine, which studies have shown, helps increase your body’s muscle-building abilities.

Cottage Cheese Recipes

Whether you’re looking for a healthy breakfast or something tasty for dinner, cottage cheese is a great staple for people living a low-carb, high-fat ketogenic lifestyle. Here are a few of our favorite cottage cheese recipes:

  • Low-Carb Baked Mini Frittatas with Broccoli and Three Cheeses – An easy and delicious breakfast muffin recipe you’ll want to try. Not only is it loaded with healthy fats, but it’s also packed with essential vitamins and minerals making it a great way to start your day!
  • Keto Cottage Cheese Pancakes – These cottage cheese pancakes are fluffy, creamy and low-carb! Now you can satisfy your cravings for pancakes and stay in ketosis at the same time! Sprinkle some zero calorie syrup and you have yourself a tasty treat for breakfast or as an afternoon snack
  • Keto Cottage Cheese Beef and Sour Cream Bake – Your search for the perfect comfort food ends here. This delicious casserole is packed with healthy fats, takes minimal time to prep and tastes so good you’ll want to keep coming back for more!
  • Low Carb Chocolate Peanut Butter Ice Cream – Looking for something sweet as a snack or dessert? Look no further. This ice cream recipe from is cottage cheese dominant and also calls for protein powder, providing your body with the right fuel source to keep you energized.
  • Keto Broccoli Cottage Cheese Balls – A great ketogenic-friendly snack you can bring with you on the go. These cheese balls have a slight crisp and it’s perfect to munch on wherever travel takes you.

Be Careful When Buying Cottage Cheese From the Store

Not all cottage cheese have the same macronutrient ratios.

If you’re considering adding cottage cheese into your ketogenic diet, make sure to check the nutrition label for any hidden ingredients that may result in excess carbohydrate intake.

Be Mindful If You Are Lactose or Dairy Intolerant

Although cottage cheese contains a seemingly perfect macronutrient ratio for the ketogenic diet, milky foods for people who are lactose intolerant will cause digestive issues and it will be difficult for your body to digest the nutrients from cottage cheese properly.

In fact, the inability to digest milk products is more common than you think.

Studies show that approximately 65% of the human population has a reduced ability to digest lactose after infancy.

But that doesn’t mean you can’t enjoy cottage cheese!

There are several lactose-free cottage cheese products available in select stores. Not all grocery stores have them so if you’re a cottage cheese lover, you may have to visit a health food store to find lactose-free options.

A Great Ketogenic Snack or Breakfast When You Choose the Right Kind

If you’re looking for tasty low carb foods to supplement your ketogenic lifestyle, cottage cheese deserves a spot in your grocery list!

Not only does it provide your body with the perfect dose of healthy fats, but it’s also a great source of probiotics to support gut health.

As long as you can tolerate dairy and you carefully choose brands with little to no carbohydrate content – cottage cheese is a great ketogenic food source to support you on your fat-burning journey!

Is Cottage Cheese a Keto-Friendly Food?

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Being on a ketogenic diet means you essentially learn the nutritional profile of every food to keep your body in ketosis. One of the biggest wild cards: dairy. Milk and yogurt often have a surprising amount of carbs, but cottage cheese is a hot topic of keto debate.

As a refresher, the ketogenic diet is high in fat (roughly 75 percent of your calories), low in carbs (just 5 percent), and moderate in protein (20 percent), as to keep your body in the fat-burning, ketone-producing stage of ketosis. (Related: The Keto Meal Plan for Beginners)

Cottage cheese is a staple in the low-carb Atkins Diet. But full-fat cottage cheese doesn’t *precisely* fit the keto mold: It’s high in protein, moderate in fat, and low in carbs.

But cottage cheese won’t knock you out of ketosis. And the nutrition profile—one cup has 25 grams of protein and 10 grams of fat—is more than enough to keep you in a ketone-producing state, says nutritionist Vanessa Rissetto, R.D.

What’s more, it’s an overall healthy food choice. “Cottage cheese is good for the gut, it’s filling and it provides protein and fat to keep you full,” she explains. “One cup also has 187 mg of calcium, which is important for women and bone health.” (Related: The Benefits of Milk Outweigh the Potential Downsides of Dairy)

Plus, it’s a great vehicle to add to other foods to boost their fat content, says New York-based nutritionist Amy Shapiro, R.D. “You can stir in nut butter, blend cottage cheese into smoothies, use it to make ‘pancakes,’ stir in coconut milk or oil—the higher-fat combinations are abundant,” she says.

Historically low-fat cottage cheese has been popular, but both nutritionists recommend reaching for the full-fat variety. “The flavor tastes better and a little goes a long way,” Shapiro adds. She likes the Good Culture brand since it has probiotics in it. (Related: Skim Milk Officially Sucks for More Reasons Than One)

If you’re eating it plain or with a low-cal topping, use about 3/4 cup, but if you’re adding it to a meal like Shapiro suggested earlier, she says to reduce the portion to half a cup.

And if cottage cheese just isn’t your thing, you can use coconut oil, coconut cream, or full-fat Greek yogurt in pretty much all the same ways to get a creamy texture and healthy dose of fat, Shapiro adds.

  • People on the keto diet have to restrict their carbohydrates to less than 30 grams per day.
  • Evaluating how many carbs are in every food is important to staying in ketosis, or fat-burning mode.
  • Some foods, like milk or yogurt, can contain up to 24 grams of carbohydrates and can knock dieters out of ketosis.

As any ketogenic dieter knows, the lifestyle requires a lot of diligence. Even snacking on a banana could ruin your diet. The main goal of keto is to use fat instead of carbohydrates for energy, a process known as ketosis. Generally, keto dieters eat lots of fat, a moderate amount of protein, and just 20-30 grams of carbohydrates per day to maintain ketosis. For context, that’s about half a medium bagel.

Some foods, like bread, are known for their carby goodness, so it’s no surprise they’ll knock you out of ketosis. But there are plenty of foods that could unexpectedly throw your diet out of whack.

If you’re trying to remain vigilant on the keto diet, double check the nutrition label for these six surprising sources of carbohydrates.

1) Milk

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Milk is a great source of protein and fat, but 1 cup of 2 percent milk contains 13 grams of carbohydrates. Given that you’re likely to eat other foods with carbs throughout the day — like vegetables or nuts — that glass of milk may put you over the recommended 30 grams of carbs per day.

2) Cottage Cheese

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Low in fat and high in protein, cottage cheese has long been a staple for many dieters. However, people on the keto diet may want to be careful about eating cottage cheese in abundance. A single cup of small curd cottage cheese has roughly 8 grams of carbohydrates. Although it may be good to eat alone as a filling snack, be careful about pairing it with other foods that have traces of carbs, like avocados and nuts.

3) Yogurt

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Yogurt topped with a few nuts might seem like a no-brainer keto snack, but a 5.3 ounce serving of plain yogurt has 12 grams of carbohydrates. If you opt for flavored yogurt, like vanilla, that carb count doubles to 24 grams of carbohydrates for 6 ounces. Your best bet is to choose plain Greek yogurt, which has as little as five grams of carbohydrates for a 7 ounce serving.

Melissa Matthews Health Writer Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.

Make this cottage cheese breakfast bowl for an easy protein rich breakfast that you’ll love! Suitable for low carb diets, keto diet, and is diabetic friendly.

This cottage cheese breakfast bowl is keto, low carb and diabetic friendly

This is one of those recipes that you don’t really need a recipe. It’s such an easy breakfast — you literally just serve the cottage cheese in a bowl, and put on the toppings.

That being said, it is also one of those breakfast ideas that I think you need to see to have an “Aha” moment.

Aha! This is such a healthy breakfast!
Aha! What a delicious weekday breakfast!
Aha! I need to try this breakfast idea right away!

So here is my picture perfect cottage cheese breakfast bowl. Are you having your Aha moment? Want to grab a spoon and join me?

This recipe idea comes courtesy of my mom, who is always coming up with delicious and creative diabetic friendly recipes for herself.

She regularly eats this for breakfast, and says it makes her feel great for hours. We’ve had it several times in our house too, and I really enjoy it.

How to make this cottage cheese breakfast bowl

The most important part of this diabetic breakfast idea is to get the right cottage cheese. I highly recommend using the best cottage cheese you can find for this recipe.

It might take some trial and error to find the brand you love best. Personally, I get our cottage cheese from our farmbox drop, and it comes from a nearby dairy farm.

Both whole fat and 1% cottage cheese work for this recipe. But just note that the nutrition calculation below in this post is done using low-fat cottage cheese.

Toppings I use for this high-protein breakfast bowl

I use very simple and healthy toppings in this cottage cheese breakfast bowl.

  • flaxseed oil
  • chia seeds
  • fresh or frozen berries
  • walnuts

As you can see, all of these toppings are low carb, keto and diabetic friendly.

TIP: Use an organic, fresh, cold-pressed flaxseed oil that’s high in ALA Omega-3 fatty acid.

What does this keto cottage cheese breakfast taste like?

Even though the ingredients are simple and short, this is a delicious and flavor packed breakfast. You get:

  • creaminess from the cottage cheese
  • crunch from the walnuts
  • texture from the chia seeds
  • tart and sweet from the mixed berries
  • savory from the flaxseed oil

Keep in mind that this is a breakfast recipe without refined sugars

Though the berries give this cottage cheese breakfast a bit of sweetness, this isn’t intended to be a sweet breakfast bowl. In fact, I find it a bit savory with the flaxseed oil and the salt that comes in cottage cheese.

You can use a sweetener on top if you prefer though. Maple syrup or honey work well.

TIP: If you are you looking to make this sweet though, and without the carbs or sugar, I think you’ll love this all-natural monk fruit sweetener (sugar-free, 1 net carb, low glycemic).

Is this breakfast suitable for keto, low-carb and diabetic diets?

My hope is that this breakfast works for you and that you love it, no matter what diet you are following. My mom is diabetic and enjoys this breakfast daily.

There are no added sugars in this breakfast, and the only sweetness comes from the berries. I use a mix of berries – in the photos you’ll see raspberries, blackberries, blackcurrants and blueberries.

But if you are counting sugars, raspberries, blackberries and strawberries are great choices.

I don’t usually include full nutrition labels because I find that different brands of ingredients tend to vary in nutrition value. So they are not fully accurate. But I’ll leave this label here for you in case it’s helpful.

Nutrition Facts Cottage Cheese Breakfast Bowl (Keto, Low Carb, Diabetic Friendly) Amount Per Serving Calories 311 Calories from Fat 198 % Daily Value* Fat 22g34% Saturated Fat 2g13% Cholesterol 4mg1% Sodium 460mg20% Potassium 196mg6% Carbohydrates 12g4% Fiber 3g13% Sugar 6g7% Protein 18g36% Vitamin C 1mg1% Calcium 124mg12% Iron 0.8mg4% * Percent Daily Values are based on a 2000 calorie diet.

Disclosure: This label is automatically generated using a nutrition calculator, and as ingredients vary based on brand and quality, use your best judgment.

I’m hoping that you’ll enjoy this Cottage Cheese Breakfast Bowl over and over again. I’ll leave you with a few more breakfast ideas though, so you never run out of good breakfast recipes!

Looking for more breakfast ideas that use cottage cheese?

Don’t miss these other recipes that use this star ingredient:

  • Cottage Cheese Pancakes
  • Healthy Cottage Cheese Cheesecake
  • Turmeric Oats with Cottage Cheese

Looking for more low-carb, keto or diabetic breakfast ideas?

I think you’ll love these favorite recipes:

  • Keto Cream Cheese Pancakes
  • Tuna Omelette
  • Cream Cheese Eggs

Cottage Cheese Breakfast Bowl (Keto, Low Carb, Diabetic Friendly)

4.75 from 4 votes Serves: 1 big bowl Prep: 2 mins Total: 2 mins Make this cottage cheese breakfast bowl for an easy protein rich breakfast that you’ll love! Suitable for low carb diets, keto diet, and is diabetic friendly.


  • 1/2 – 3/4 cup cottage cheese (I use 1%)
  • 1 teaspoon flax seed oil
  • 1 teaspoon chia seeds
  • 1/4 cup frozen berries (one small handful)
  • 3 tablespoons walnuts – chopped or broken into pieces


  • Scoop the cottage cheese into a bowl. Drizzle with flax seed oil. Sprinkle on the chia seeds. Top with frozen mixed berries and walnuts. Serve immediately.


If you prefer a lighter texture for the cottage cheese, you can whip it in a food processor for about 1-2 minutes. Course: Breakfast Cuisine: American Keyword: Cottage Cheese Bowl Special Diet: Gluten Free, Vegetarian Author: The Worktop Cal : 311kcal Note: Nutrition information is a rough estimate. Tried this recipe?If you loved making this recipe I would appreciate it so much if you would give this recipe a star review! I’d love to see it too – snap a picture of your finished dish and share it with me on Instagram using #theworktop and tagging me @theworktop.

Tasty keto cottage cheese pancakes have a delicate, fluffy texture thanks to the melted cheese curds.

Pancakes on the weekend are one of life’s little pleasures. There was no way I was giving it up after transitioning to a low-carb diet! 🥞

In this recipe, the low ratio of flour to cheese, plus the cheese curds that get melted as you cook the pancakes, result in delicate, fluffy and very flavorful keto pancakes.

The ingredients you’ll need

You’ll only need a few simple ingredients to make these keto cottage cheese pancakes. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:

Eggs: I use large eggs in almost all of my recipes, this one included.

Cottage cheese: It’s best to use full-fat cottage cheese in this recipe.

Vanilla extract: Try to use the real thing – pure vanilla extract – and not the artificially flavored stuff.

Sweetener: I use stevia. You can use a sugar-free granulated sweetener if you wish.

Coconut flour: An excellent flour substitute. Since it’s so extremely absorbent, it’s best to measure it by weight and not by volume. Every gram counts!

Baking soda: It should keep for a long time, but it’s still a good idea to check the date and make sure it hasn’t expired.

Cooking spray: For the pan. You can also use butter.

How to make keto cottage cheese pancakes

It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

1. Whisk together eggs, cottage cheese, a sweetener, vanilla, coconut flour, and baking soda.

2. Then cook the pancakes in a nonstick skillet until puffed and golden, about 3 minutes per side. That’s it!

Tips for making this recipe a success

These cottage cheese pancakes are more difficult to flip than regular pancakes because they’re less sturdy. So flip them slowly and carefully with a wide spatula, as shown in the video.

Don’t worry if a couple of them get a little squished and lose their shape when you flip them! The wonderful flavor will compensate for any shape mishaps.

One trick I learned is to make them smaller since smaller pancakes are easier to flip. So I use a 2-tablespoon scoop rather than a 4-tablespoon one.

How to sweeten these pancakes

Sweetening the batter is optional and up to you. If you plan on serving them with a sweet syrup, you don’t need to sweeten the batter.

But sometimes I serve them with just unsalted butter, and then I add 1/2 teaspoon of stevia glycerite, which is equal to about 2 tablespoons of sugar.

Can I keep the leftovers?

Yes. Although not as good as fresh, you can keep the leftovers in the fridge, in an airtight container, for 3-4 days.

Reheat them gently in the microwave on 50% power. You can also freeze leftovers, separated with wax paper squares.

More tasty keto pancake recipes

This recipe is very similar to my Greek yogurt pancakes recipe, but the texture is completely different. Both are excellent! And a VERY nice variation is this recipe for low carb chocolate pancakes.

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Cottage Cheese Pancakes

Tasty low carb cottage cheese pancakes have a delicate, fluffy texture thanks to the melted cottage cheese curds. Prep Time10 mins Cook Time20 mins Total Time30 mins Course: Breakfast Cuisine: American Keyword: cottage cheese, gluten free, pancakes Servings: 12 small pancakes Calories: 291kcal Author: Vered DeLeeuw


  • 4 large eggs
  • 1 cup whole milk cottage cheese
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon stevia glycerite (optional; equals about 2 tablespoons sugar)
  • 6 tablespoons coconut flour (42 grams)
  • ½ teaspoon baking soda
  • Cooking spray


  • Preheat oven to warm (150-170 degrees F). Line a large baking sheet with parchment paper.
  • In a large bowl, whisk together the eggs, cottage cheese, vanilla extract, and stevia.
  • Add the coconut flour and the baking soda and whisk to combine. The batter will be thick.
  • Heat a large nonstick skillet over medium-low heat. Spray it with nonstick cooking spray.
  • Using a 2-tablespoon scoop, transfer four mounds of the batter into the skillet. Gently flatten the tops with a spatula.
  • Cook the pancakes until bottoms are golden brown and set, 3-4 minutes.
  • Carefully flip the pancakes – they’re quite delicate – and cook until golden and set, 2-3 more minutes.
  • Place the cooked pancakes on the prepared baking sheet and keep in the warm oven while you cook more batches.


NUTRITION INFO Nutrition info is approximate and may contain errors. It is calculated using the recipe calculator or the WP Recipe Maker Plugin calculator. Carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using. Nutrition Facts Cottage Cheese Pancakes Amount Per Serving (4 pancakes) Calories 291 Calories from Fat 144 % Daily Value* Fat 16g25% Saturated Fat 7g44% Sodium 628mg27% Carbohydrates 13g4% Fiber 5g21% Sugar 16g18% Protein 18g36% * Percent Daily Values are based on a 2000 calorie diet. NEVER MISS A RECIPE! I typically publish a new recipe once or twice per week. Want the new recipes in your inbox? Subscribe!

More Recipes to Try:

Fluffy Almond Flour Pancakes Keto Chocolate Pancakes


Low carb, broccoli cottage cheese balls made with the goodness of Paneer and gooey cheese will be your next favourite snack which is not only keto friendly but also gluten-free!

Broccoli cottage cheese balls and a cream cheese dip are a match made in Low carb heaven! Just like you I never believed in ‘meatless meatballs’ and that was off course till I made these amazingly tasty gluten-free broccoli cheese balls. One fine day with a whole broccoli lying in my refrigerator waiting to be made into creamy garlic chicken with broccoli , I surprisingly decided to make some snack out of it. But thanks to this happy change of mind I now have a crowd pleasing appetizer recipe for just about everyone in your family from fussy kids to adults!

For all of you who have been following my Keto journey on my Instagram and Facebook know that I have been enjoying it to the fullest with each day being a new challenge of how to make the otherwise boring Keto/ Low carb menu interesting and yummy (Don’t forget to checkout my keto paneer makhani and keto cheddar crisps 2 ways recipe !!!) I generally love to alternate between vegetarian and non vegetarian Low carb meal ideas every day but I got to admit that the vegetarian Keto meals do tend to become boring sometimes. Determined to bring some variation in my keto menu, I decided to give this Low carb Broccoli cottage cheese balls a try and boy! I am so glad I did.

You know the one thing that you will be really surprised is that how much fibre that this Broccoli cottage cheese balls recipe contains, so good for you specially on Keto when you constantly keep looking for ways to add fibre to your diet. The high fat cottage cheese and mozzarella cheese make the dish rich in protein and high in good fat which makes the dish absolutely perfect to help you reach yours macros for the day.

To make it a lot more healthier I tried making these Broccoli cottage cheese balls in my Paniyaram pan or Appe pan ( It’s a cast iron pan with holes in it which is traditionally used for making traditional south Indian cuisine especially paniyaram). A Paniyaram pan is such a blessing to have in one’s kitchen given that it helps in making mouthwatering snacks with a drop of oil imparting crunch and taste better than fried snacks! I tried making the recipe in Paniyaram pan/ Appe pan but you can instead bake the balls in an oven or simple deep fry it in oil. Also because I made these Broccoli cottage cheese balls in my Paniyaram pan , you will notice that they have a super round shape to it.

Is Broccoli bad for Thyroid?

Broccoli belongs to the family of cruciferous vegetables like cauliflower, cabbage, kale etc which contains natural chemicals like ‘goiterogens’ that can interfere with thyroid hormone synthesis in human body. This is something to be particularly kept in mind by people already suffering from Hypothyroidism. The good news however is that the goiterogens in these foods can be inactivated by cooking them or steaming them well.

Hence I always (yes! always!) cook all cruciferous vegetables well before having them and you will find the same applicable for this recipe of Keto Broccoli cottage cheese balls as well. Do make sure to cook the broccoli in hot water for couple of minutes before chopping it to add to the recipe.

Anyways let’s get down to action and make these lip-smacking and super easy Keto Broccoli cheese bites and if you try this recipe do let me know if you liked them in the comments below.

Keto Broccoli Cottage cheese balls (Low carb) Prep Time 15 mins Cook Time 15 mins Total Time 30 mins

Low carb, broccoli cottage cheese balls made with the goodness of Paneer and gooey cheese will be your next favourite vegetarian snack which is not only keto friendly but also gluten-free!

Course: Appetizer Cuisine: Keto Servings: 16 balls Calories: 66 kcal Author: delishstudio Ingredients

  • 2 cups broccoli florets cooked and drained
  • 75 gms cottage cheese or Paneer (mashed or grated)
  • 100 gms mozzarella cheese (grated)
  • 1/2 cup almond flour
  • 2 tbsp flaxseed meal
  • 1/2 tsp garlic powder
  • 1 tsp paprika powder
  • 1 tsp black pepper
  • 1 tsp dried oregano powder
  • organic ghee / olive oil spray
  • 1 egg
  • 2 green chillies (optional)


  1. Wash the broccoli florets and cook them in boiling water for 5-7 minutes with salt and then dip them in a bowl of cold water (this helps retain the green colour).

  2. Drain all the excess water from the broccoli florets and chop them finely.

  3. In a bowl add finely chopped broccoli, grated cottage cheese (Paneer), grated mozzarella cheese, egg, garlic powder, salt, black pepper powder, paprika powder, dried oregano powder, finely chopped green chillies and mix them well.

  4. In another bowl add the almond flour and flaxseed meal and mix them well.

  5. Divide the broccoli mixture into equal parts and keeping them between your palms roll each one of them them into round balls.

  6. Dip these broccoli cottage cheese balls into the almond flour and flaxseed meal mixture and roll them well so that the almond flour and flaxseed meal mixture gets evenly coated over the balls on all sides.

  7. You can keep these balls in your refrigerator and fry them whenever you want.

  8. Way 1: For frying the balls, heat a Paniyaram pan/ appe pan and add few drops of organic ghee or olive oil in each of the holes of the Paniyaram pan. Add the balls into the holes and let them cook for 7-8 minutes on one side. Carefully flip the balls onto the other side and let them cook for another 7-8 minutes till they are golden brown on all sides.

  9. Way 2: Alternatively, if you don’t have a Paniyaram pan/ Appe pan you can line a baking sheet over a baking pan and even place the broccoli cottage cheese balls and spray it with olive oil spray evenly and bake it for 20- 25 minutes or till the balls turn golden brown and slightly crisp on the outside.

  10. Way 3: In a deep fry pan, heat oil and add the broccoli and cheese balls making sure to not over crowd the pan. Fry the balls for 7-8 minutes or till they have become golden brown and crisp on all sides. Drain away the excess oil after deep frying over a paper towel.

  11. Serve the broccoli and cheese balls hot with a dip of your choice.

Recipe Notes

  1. You can either chop the cooked broccoli florets with a knife or alternatively blitz them in a food processor for a finer texture of the broccoli.
  2. Make sure to drain all the water after cooking the broccoli florets by patting them on paper towels.

Cottage cheese: that soft sphere of curds nestled in a half-melon on your mom’s plate, or cuddled up to some canned fruit on your grandma’s. That view of cottage cheese is just so yesterday—today’s nutritionists consider cottage cheese a protein powerhouse that you should scoop up for snacks and sub into some of your favorite recipes.

Cottage Cheese Nutrition

There’s a good reason that nutritionists like New York-based Regina Ragone call cottage cheese a health food hero. “It has all the elements that people are looking for in a food today—high in protein, low in sugar and carbs,” says Ragone. “It’s even perfect for keto followers.” When considering what kind of cottage cheese is healthiest, Ragone suggests choosing full fat or 2 percent. The no-fat version has less protein, may contain stabilizers, and won’t satisfy hunger as well. And it just tastes less rich. (One nutritional drawback to keep in mind: Cottage cheese can be a bit high in sodium. There are low-and no-salt versions, but you may find those pretty low in flavor too.)

Consider it a tasty way to build muscle: One cup of 2 percent cottage cheese has 27 grams of protein for only 195 calories. Two 2 large eggs, in comparison, have 12 grams of protein for 158 calories. “And cottage cheese keeps you feeling full, which can help you lose weight,” says Lindsey Pine, MS, RDN, registered dietitian and owner of TastyBalance Nutrition. “Plus it has plenty of vitamins and minerals, such as B12, selenium, and riboflavin.” It also helps you get your daily dose of calcium, which is not only good for your bones; it also may decrease your risk for Type 2 diabetes and cardiovascular disease.

Is Cottage Cheese Better for You Than Yogurt?

Cottage cheese has long taken a backseat to the dairy darling, yogurt, but cup vs. cup, it holds its own nutritionally—plus it’s higher in protein and lower in sugar. And cottage cheese is finally getting the attention it deserves. “Yogurt has had the benefit of lots of marketing and innovation, especially the introduction of Greek yogurt,” says Ragone. “Cottage cheese has been associated with the diet plates of the seventies and eighties, but cottage cheese makers are now upping their game with smaller, more attractive packaging and moving them away from the sour cream in the stores and closer to the yogurt.”

Is It OK to Eat Cottage Cheese Every Day?

It’s fine to get a daily serving—or more—of cottage cheese. It’s an ideal post-workout snack because it contains casein, slow-digesting protein that’s used in some protein powders. Pine suggests the traditional pairing with fruit for a protein-carb combo that replenishes muscle and energy. “Cottage cheese has a high amount of the amino acid leucine, which gets into the muscle easily and triggers muscle protein synthesis,” says Pine. It may be even better as a nighttime snack. A study by Florida State researchers found that munching on cottage cheese before bed boosted metabolism rate and improved muscle recovery.

The Best Ways to Eat Cottage Cheese

Of course, you can just grab a spoon and enjoy straight from the container. Now manufacturers have made that even more appealing by going way beyond the conventional (but still yummy) cottage cheese and pineapple versions: Now you can get it with blueberries, peaches and pecans, raspberry, honey and pear, chives, cucumber and dill, and more!

It’s also super-easy to incorporate cottage cheese into your meals. The mildly tangy yet sweet flavor means it’s adaptable as a savory or sweet—you can use it as the base of your morning bowl, to thicken a smoothie, or to take your avocado toast to the next level. Whip it in a food processor with herbs for a creamy dip, or mix it into guacamole to lower the fat content and ratchet up the protein. And while you eat this versatile protein-packed superfood, you can even wear this shirt to show the love.

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Is Cottage Cheese Keto? How Many Carbs, Can You Eat It, Plus Bonus Recipes

The keto diet has some basic rules — it’s not just about cutting out carbs — your diet should consist of high fat, moderate protein, and low-carb. While it’s simple enough to determine many foods’ keto compliance, cottage cheese is often a hot topic of debate among keto dieters.

After all, cottage cheese has long been a weight-loss diet staple — it’s high in fat and protein, inexpensive, and versatile in recipes.

The main question we’re answering here is whether or not cottage cheese is keto?

The definitive answer is yes —as long as it’s whole fat cottage cheese.

Whole fat cottage cheese is the only variety that’s high fat and low carb. This means that while cottage cheese can be an excellent addition to your keto diet, not all are created equal.

Read on to understand what makes whole fat cottage cheese keto friendly, the nutritional benefits it offers, and share delicious and simple cottage cheese keto recipes.

While the exact origin of cottage cheese is up for debate, it’s believed it was invented in the 1830s by fermenting leftover milk from butter churning. The result was a filing and cheap source of protein.

Unlike hard cheeses, such as parmesan or soft creamy brie, cottage cheese is technically a curd — a byproduct of the cheese-making process.

Because of its mild flavor, creamy texture, and low-calorie count, cottage cheese is a popular cheese option in many parts of the world, and it’s become a favorite food for low carb diets.

Types of Cottage Cheese

Whole Milk Cottage Cheese

The macronutrient profile of cottage cheese can vary from one brand to another.

Always look for high-quality dairy (organic, from pasture-raised cows) that have no hidden additives or ingredients and have little to no carbohydrate content.

Only cottage cheese made with whole milk is keto friendly — make sure you read the nutrition label before adding it to your cart. Whole milk cottage cheese must have a minimum of 3.25% milkfat.

Skim Milk/ Low Fat Cottage Cheese

Skim milk cottage cheese is the least keto-friendly option because it’s low in fat and has a high carb ratio than any other type of cottage cheese.

Low fat cottage cheese is often recommended in diet trends for its low-calorie count, which contributed to cottage cheese’s reputation as an excellent diet food.

Dated nutrition guidelines instructed against whole milk products because of its saturated fat content that contributed to high cholesterol and heart disease.

Recent research has debunked the correlation between saturated fat and heart disease. We now know dairy fatty acids aren’t detrimental to heart health or weight gain, for that matter.

The only benefit of low-fat cottage cheese is that it contains fewer calories — however, it is higher in carbs and you’re missing out on the fat needed to maintain a healthy keto diet.

Dry Cottage Cheese/Cheese Curds

As the name suggests, dry cottage cheese has no liquid added to it (like milk or cream).

Dry cottage cheese is typically made with whole fat milk, and it’s an excellent snack for those who are lactose intolerant because it’s lactose-free. The lactose from the milk separates from the curds and any remaining lactose sugars are removed in the drying process.

Dry cottage cheese can be found in the pantry aisle of specialty grocery stores and doesn’t require refrigeration since it’s packed dry, making it perfect for an on-the-go snack option at work, before the gym, or while traveling.

Nutritional Value of Cottage Cheese

Whole fat cottage cheese may be high in fat and low in carbs, but it’s also an incredible source of protein, calcium, vitamin B, and many other essential nutrients.

Here we’ll unpackage the nutritious value of full fat cottage cheese.


Protein is an essential nutritional component to our diet because it’s required to build and repair tissues.

There are 11 grams of protein in a single serving of full fat cottage cheese. While everyone’s nutrition goals may vary, the Recommended Dietary Allowance (RDA) says we should eat about 0.7 – 0.9 grams of protein per pound of your body weight.

Calcium and Vitamin D

One cup of whole fat cottage cheese contains 19% of your suggested daily intake of calcium.

Calcium isn’t just for your bones.

The mineral has many essential health functions that include maintaining a healthy heart, nervous system, muscle function, and blood vessels. It also helps protect against diabetes and obesity.

Vitamin B

Vitamin B is essential for cellular health, proper nerve function, healthy eyesight, and optimal brain function.

It’s needed to keep energy levels up and helps create red blood cells, which helps transport oxygen to your body’s tissues in exchange for carbon dioxide.

One cup of full fat cottage cheese gives you 40% of your vitamin B needs for the day.


You’ll get approximately 2% of your daily magnesium needs from whole fat cottage cheese.

Magnesium is essential for keeping your muscles, heart, and nervous system functioning optimally. The mineral helps your body better absorb calcium and is even known to help reduce the effects of PMS and migraines.


Whole fat cottage cheese delivers 18% of your daily recommended intake of phosphorus. Phosphorus is a nutrient that helps keep your bones healthy and balances the acidity in your body.

How Many Carbs are in Cottage Cheese?

Below, we break down the Keto nutrition facts per one serving (1/2 cup) of the most popular types of cottage cheese:



Fat (g)

Protein (g)

Carbohydrates (g)

Full fat cottage cheese

Low fat cottage cheese

Dry cottage cheese

Is Cottage Cheese Keto?

Cottage cheese is keto, as long as you’re eating the full-fat version in moderation.

Whole fat cottage cheese is high in fat and protein and low in carbs and calories (depending on the brand), so eating it allows you to remain in a ketogenic state.

With that said, cottage cheese is not the MOST keto friendly cheese out there; for example, one tablespoon of cream cheese has 5 grams of fat and only 0.8 grams of carbs, making it a much more viable option.

So you’ll always want to be mindful of how much cottage cheese you’re eating and ensuring it’s always the whole fat version. It is, however, much more keto friendly than ricotta. Other low carb foods in the same family are Greek yogurt, mayonnaise, and sour cream.

Benefits Cottage Cheese on a Low Carb Keto Diet

Easily Accessible High-Quality Fat Source

Maintaining a high fat, low carbohydrate diet is a foundational component of staying in ketosis.

When you go into ketosis, your body relies on ketones for energy instead of carbohydrates (glucose).

Ramping up your ketone production can be as simple as increasing your healthy fats intake.

It’s important to get a high-quality cottage cheese brand as not all cottage cheese is created equal. As we’ve established, cottage cheese is a low carb, high protein, and high-fat food (and one that’s easily accessible).

Prolongs Satiety

Cottage cheese can be a filling snack or meal component for keto dieters.

Because cottage cheese is high in protein, it can help you ward off hunger. Protein naturally reduces the hunger hormone ghrelin, which keeps you from overeating, which in turn, promotes weight loss.

Builds Lean Muscle

Cottage cheese is an excellent post-workout snack.

Cottage cheese is rich in protein, which is a vital nutrient in helping your body repair its muscles after a workout. Working out breaks down your muscle proteins so that your body can rebuild them stronger and healthier. Protein helps speed up this recovery process.

Reduces Blood Sugar Spikes

As many keto dieters already know, healthy fats are critical for maintaining stable blood sugar and insulin levels.

As we’ve already established, whole fat cottage cheese is a powerhouse of these healthy fats that keep your brain going throughout the workday.

May Increase Mental Performance

As many keto dieters already know, healthy fats are critical for producing ketones.

As we’ve already established, whole fat cottage cheese is a powerhouse of these healthy fats. Some preliminary studies have shown a correlation between elevated ketones and cognitive performance. While cottage cheese itself won’t improve your mental performance, it supports a diet which just might.

Lactose Intolerance and Cottage Cheese

One of the downsides of cottage cheese is that it can cause digestive upset in some people.

Lactose intolerance is a chronic sensitivity to dairy that occurs when a person’s body lacks sufficient amounts of lactase, an enzyme found in the small intestine. Insulin is responsible for breaking down the sugars found in dairy products.

Issues occur when undigested (not broken down) lactose passes through the small intestine into the colon, where bacteria finally break down the lactose and creates the gases and fluids that cause symptoms like bloating, diarrhea, gas, nausea, abdominal pain, and vomiting.

5 Amazing Keto Recipes with Cottage Cheese

While we’ll always love a simple bowl of cottage cheese topped with a sprinkling of salt and lemon pepper, there are so many simple, keto-friendly cottage cheese recipes that are versatile and delicious.

1. Keto Friendly Cottage Cheese Pancakes

Pancakes are a staple breakfast menu item, and now you don’t have to miss out on it while on a keto diet.

This pancake recipe is fluffy, easy to make, and low carb — thanks to the whole fat cottage cheese and coconut flour or almond flour in place of whole wheat flour.

2. Low Carb Cottage Cheese Breakfast Bowl

Cottage cheese bowls are a keto-friendly, filling, and delicious alternative to acai bowls or oatmeal bowls.

Walnuts, flaxseed oil, raspberries, blackberries, blueberries, and chia seeds made for excellent cottage cheese bowl toppings that will keep you feeling full and energized all morning.

With a base of cottage cheese, you can build an endless combination of toppings to suit your diet and tastes.

3. Keto Broccoli Cottage Cheese Balls

With the creamy cheese and savory broccoli filling, these snackable bites taste way more decadent than they actually are and a fun way to get your daily veggies.

4. Low Carb Avocado Egg Salad

Perfect for weekday lunches, this egg salad combines multiple healthy high fats (full fat cottage cheese, eggs, avocados) with simple low carb, intensely flavorful additions, including, lemon, celery, and herbs.

5. Keto Cottage Cheese Sauce

Perfect as a condiment for steak or grilled vegetables, this low carb cottage cheese sauce is also a tasty dip. You can sub Greek yogurt for cottage cheese if you’re looking for more tang.

Whether it’s cottage cheese, Greek yogurt, or sour cream, adding one of these nutrient-dense, keto-friendly foods into your meal plan will help keep hunger at bay and your net carb count just where you want it.

The Verdict: Full Fat Cottage Cheese Is Keto

There you have it — whole fat cottage cheese is keto-friendly because it’s high protein and fat, low in carbs, and packed with nutrients.

Best of all, it’s an incredibly versatile food. You can dress it up savory or a little on the sweet side with some berries.

If you’d like to learn more about the ketogenic diet or are interested in tips and recipes for your keto diet, be sure to check out our blog for articles written by dietitians and nutrition experts.

Helpful Tips: Ketogenic Foods to Avoid

Atkins 20® and Atkins 40® are ketogenic diets*; based on a nutrition plan that’s high in fats and low in carbs. The ultimate goal of a keto diet is to achieve nutritional ketosis—a metabolic state where your body burns stored fat for fuel instead of carbohydrates and sugar. Since Atkins 20® and 40® are keto diets, we’re here to help you reach your goals with a list of foods to avoid on keto:


The key to a successful keto diet is simple—limit your carb intake and get the majority of your calories from fat. The problem with grains is that they are filled with carbohydrates, which can hurt your keto progress. It’s best to avoid grains altogether if possible, especially these:

  • Pumpernickel
  • Oatmeal
  • White
  • Flour & corn tortillas
  • Wheat
  • Rye
  • Sourdough
  • Oats
  • Corn
  • Buckwheat
  • Sandwich wraps
  • Quinoa
  • Sorghum
  • Barley
  • Rice

Pro tip: It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts.


While it may seem a bit surprising to see fruits appear on a “foods to avoid on keto” list, several fruits are high in sugar and carbs. Your best bet is to reach for low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. Olives and avocados are also excellent sources of healthy fat. It is best avoid fruits such as:

  • Tangerines
  • Oranges
  • Pineapples
  • Bananas
  • Apples
  • Pears
  • Grapes
  • Fruit Juices
  • Mangos
  • Nectarines
  • Peaches
  • Dried fruits such as raisins, dates, and dried mango
  • Fruit smoothies (carb count will vary by fruits used)
  • All fruit juices (excluding lemon and lime juice)

Pro Tip: Avoid frozen fruits that may have been sweetened as they tend to have higher carb counts.


When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:

  • Potatoes
  • Sweet potatoes
  • Baked potatoes
  • Yams
  • Peas
  • Corn
  • Artichoke
  • Parsnips
  • Cassava (Yuca)

Pro tip: Watch out for casseroles and other types of pre-made foods that contain these vegetables, increasing the carb count.


Leguminous plants such as beans and peas are typically high in protein and other vital nutrients. But because they are high in carbs, they are another type of ketogenic diet food to avoid:

  • Baked beans
  • Chickpeas
  • Lima beans
  • Pinto beans
  • Black beans
  • Black-eyed peas
  • Lentils
  • Green peas
  • Kidney beans
  • Cannellini beans
  • Great Northern beans
  • Lima beans
  • Navy beans


Dairy is typically a low carb food group when eaten in moderation. However, it is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto:

  • Most milks
  • Condensed milk
  • Creamed cottage cheese
  • Fat-free or low-fat yogurt


Having adequate protein intake on a keto diet is critical for maintaining muscle mass. Fish and poultry are two great sources of protein that are low in carbs. Typically on a keto diet, you want to opt for fattier cuts of meat like ribeye steaks, chicken thighs, and fatty fish like salmon. Our recommendation would be to avoid or limit processed meats, specifically:

  • Bacon with added sugar
  • Breaded meats
  • Other processed meats that may contain hidden carbs

Oils and other unhealthy fats

Consuming a healthy amount of fat is an integral part of Atkins and any keto diet. Although these oils may be carb free, the recommended intake for added fats is 2-4 tablespoons daily.

Pro tip: Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking).


Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs. A majority of your liquid consumption should come from water, as you should be drinking 6 to 8 glasses of water daily. The following beverages should be avoided while following Atkins keto:

  • Colas
  • Hot Chocolate
  • Ginger Ale
  • Grape Soda
  • Root Beer
  • Tonic Water (Not sugar-free)
  • Energy Drinks (Not sugar-free)
  • Sports Drinks
  • Vitamin Water
  • Fruit juices
  • Lemonade
  • Sweetened iced tea
  • Frappuccino
  • Mocha
  • Non-light beers
  • Cocktails such as margaritas, screwdrivers, and piña coladas

Now that you know which foods to avoid on keto, you can make the correct adjustments to continue living your low carb lifestyle. You can also check out our keto friendly food list for more low carb guidance and explore different Atkins plans personalized to your lifestyle.

*To maintain ketosis continue with Atkins 20 Induction

Keto and cottage cheese

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