Yoghurt, skyr and cottage cheese: the small-bowl protein trio
Photo: Antoni Shkraba / Pexels
A small bowl that does a lot of work. Plain Greek yoghurt, skyr and cottage cheese are cheap, need no cooking and come in pots you can finish. If big plates feel like hard work, these three are worth getting to know.
Why plain beats "protein" branding
In October The Atlantic argued that plain yoghurt is one of the best protein foods around. Calorie for calorie, it matches or beats many products sold as "high protein", and the ingredients list is usually just milk and cultures (The Atlantic (opens in a new tab)). NYT Cooking made a similar case for cottage cheese, with a dozen recipes that use it in dips, pasta sauces and egg bites (NYT Cooking (opens in a new tab)).
Both are US sources, so here's how it translates to UK shelves.
The three, side by side
| Food | Typical protein (check your pack) | Good for |
|---|---|---|
| Skyr (plain) | about 10–11g per 100g | Breakfast pots, overnight oats |
| Greek or Greek-style yoghurt (plain) | about 6–10g per 100g, depending on brand | Dips, sauces, curries |
| Cottage cheese | about 9–12g per 100g | Toast, oatcakes, egg bites |
Figures vary a lot between brands, and "Greek-style" isn't always strained. The nutrition panel on the back is the only number to trust.
What to look for on the label
- Plain first. Flavoured pots can carry a lot of added sugar. Add your own fruit or a little honey instead.
- Live cultures. Many plain yoghurts and kefirs list them in the ingredients.
- Salt in cottage cheese. Some brands are much saltier than others, as NYT Cooking points out.
- Pot size. A 150g pot is a comfortable single serving for most small appetites.
Five small-bowl ideas
- Skyr pot: 150g skyr, a handful of berries and a spoonful of mixed seeds. See our skyr pot recipe.
- Herby cottage cheese on oatcakes: chives, black pepper and a few cherry tomatoes. See the recipe.
- Savoury yoghurt dip: Greek yoghurt, grated cucumber, garlic and mint, with carrot sticks.
- Curry finisher: a spoonful of yoghurt on a small bowl of chickpea curry. See our mini curry.
- Egg bites: cottage cheese whisked into eggs and baked in a muffin tin. See our egg bites.
Where a food is at least a source of protein, protein contributes to the maintenance of muscle mass. That's the only claim we make for these foods.
Handy kit
- Silicone egg-bite moulds for cottage-cheese egg bites. View on Amazon (opens in a new tab)#ad / affiliate
- Small glass pots with lids for making skyr pots ahead. Amazon link coming soon
- Digital kitchen scales to see what 150g really looks like. View on Amazon (opens in a new tab)#ad / affiliate