High-Protein Cottage Cheese Fruit Smoothie (Only 4 Ingredients)

This smoothie reminds us that nourishment can be joyful, easy, and delicious. Usually we have to use a protein powder to get enough protein in a smoothie, but not here. Instead we’re using cottage cheese to get the protein we need. Only whole food ingredients in this smoothie.

The combination of probiotic-rich cottage cheese with fiber-rich fruits (like berries) supports digestion, satiety and hormone balance which are key to keeping you in the parasympathetic nervous system. This smoothie allows you to feel calm, satisfied and in a good mood.

Why You’ll Love This Smoothie

With only 4 simple whole-food ingredients and desert like taste, it’s the kind of recipe you’ll come back to again and again.

• Naturally high in protein (29 grams) – no protein powder needed.
• A satisfying smoothie, keeps you full for hours.
• Gut friendly, full of probiotics.
• High protein and fiber supports steady energy, blood sugar balance and reduced cravings.
• Tastes like dessert when blending the creamy slightly tangy cottage cheese with sweet berries.
• Only 4 easy to find whole food ingredients.
• Good for breakfast, snack or post-work out recovery.
• Naturally gluten free and vegetarian.

The 4 Simple Ingredients

• Cottage Cheese – choose full fat (4%) for creaminess and satiety. Low fat can be used but it won’t be as creamy. Look for cultured or fermented versions. I like the brand Good Culture.
• Fruit – I like berries; strawberries, blueberries, raspberries. Fresh or frozen can be used. Frozen berries make the smoothie cold and thick.
• Maple Syrup – you only need a little. Honey or allulose (for keto) can be substituted.
• Vanilla – adds a sweet, pleasant flavor and enhances the overall taste.

Substitutions and Variations

• Tropical fruits like mango, pineapple and bananas can be used instead of berries.
• If you’re lactose intolerant choose lactose-free cottage cheese. It offers the same high protein, thick and creamy deliciousness but without lactose.
• Add a tablespoon of chia seeds or flaxseeds for some additional healthy fats and fiber. See Chia, Flax, Hemp Which One is Better?.
• Serve as a smoothie bowl topped with nuts, chia seeds, berries, coconut, or granola. Use frozen fruit, you want it to be thick.
• Can be made with Greek yogurt but there will be less protein and more carbs.
• For totally dairy free use a plant based yogurt.
• For a nutrient boost add spinach or kale, but when you mix green with red (strawberries) it will change the color to brown.

How To Make

This smoothie can be made in just 5 minutes. It’s really simple, this is how you do it:

• Add all ingredients to a blender, starting with the cottage cheese.
• Blend until smooth and creamy.
• Pour into a glass and enjoy immediately or store in an air tight jar for 1 day.

Health Benefits of A Cottage Cheese Smoothie

• Increased Satiety and Reduced Cravings – A high protein breakfast keeps you full for longer and prevents cravings later in the day. See Breakfast Affects Hunger, Hormones and After Dinner Cravings.
• Promotes Digestive Health – Probiotics in cottage cheese support gut flora. Fiber from fruits aid digestion.
• Helps Maintain Stable Blood Sugar Levels The balanced macronutrients prevent sugar spikes.
• Improves Mood and Keeps You Calm – a high-protein breakfast helps maintain a state of parasympathetic dominance throughout the day. This is because protein helps regulate blood sugar, promotes satiety, and supports the function of neurotransmitters that influence mood and relaxation. 

More Delicious Smoothies

• Alkaline Green Smoothie – This smoothie is packed full of nourishing green vegetables with just the right amount of sweetness.
• Anti-Inflammatory Green Smoothie – Full of greens that help reduce inflammation and the fruits make it taste great!
• Gut Healing Blueberry Smoothie – It’s nutrient dense, refreshing, alkalizing, and great for your microbiome.

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Cottage Cheese Smoothie

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This smoothie is creamy and fruity with everything you need to keep you satisfied and energized for hours. It’s a high protein smoothie with gut friendly probiotics that tastes like dessert.

• Author: Ingrid DeHart
• Prep Time: 4 minutes
• Cook Time: 1 minute
• Total Time: 5 minutes
• Yield: 1–2 servings 1x
• Category: Breakfast, Snack
• Method: Blend
• Cuisine: Gluten Free, Vegetarian, Keto, Nut Free

Ingredients

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• 1 cup cottage cheese, 4%, full fat*
• 1 1/4 cups organic strawberries, frozen or fresh
• 1–3 Tablespoons maple syrup
• 1 teaspoon vanilla

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Instructions

• 1. Add all ingredients to a blender starting with the cottage cheese.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately or store in an air tight jar for 1 day.

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Equipment

Blender

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Notes

Low fat can be used but it won’t be as creamy.