Most people either love it or they hate it. Cottage cheese. For those that love it, it’s the convenience of eating cheese with a spoon and knowing that it is actually good for you. For those that hate it, they don’t care about nutritional value, they just cannot stomach the texture.

If you are one of those people who loves cottage cheese, or someone who doesn’t eat it that often but doesn’t find it offensive, here are the nutritional stats and some different ways to eat it:

On its own: Straight up, each 100 grams of 2% cottage cheese usually contains (values will vary):

100 calories
2-4 grams of fat
3-5 grams of carbohydrates
1-2 grams of sugar
11-15 grams of protein

If you’re looking for a quick healthy snack that will provide you with ample protein, cottage cheese is it. It’s easily transportable in a small sealed container, just don’t forget to bring a spoon!

If you find cottage cheese too bland to snack on by itself, throw in some blueberries, raspberries or pineapple to add flavour, nutrients and texture.

Since the protein in cottage cheese is casein (a slow release protein), it also makes for a good snack between dinner and bedtime. It’s also easy to eat as a dip! Grab some flavoured rice tortillas or rounds and dip or scoop them in it for a tasty treat.

It can also be used in place of sour cream, as an ingredient in a smoothie or protein shake or combined with spices to be used as a salad dressing. Want a party snack idea? Blend it with salmon, capers and dill to use as a topper on crackers.

It’s also a versatile food. It can be used in place of other cheese in dishes such as lasagna, macaroni and cheese or casseroles.

The next time you’re looking for a late-night snack or to improve the nutritional value of some of your dishes, don’t forget about the cottage cheese!