Quick Bites · High Protein
Cottage Cheese Cucumber Cups (22g Protein)
A 137-calorie snack delivering 22 grams of protein. Nonfat cottage cheese is topped with crisp cucumber and everything bagel seasoning for a satisfying, no-cook bite.
Nutrition per serving
- Protein
- 22 g
- Calories
- 137
- Carbs
- 6 g
- Fat
- 3 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 0.75 cups nonfat cottage cheese
- 0.5 cups cucumber — diced
- 1 tsp everything bagel seasoning
- 1 tbsp fresh dill — chopped, optional
Steps
- Scoop cottage cheese into a small bowl or container.
- Top with diced cucumber.
- Sprinkle everything bagel seasoning evenly over the top.
- Garnish with fresh dill if using. Serve immediately or refrigerate for up to 2 days.
Why This Works
Nonfat cottage cheese delivers 22 grams of protein in just 137 calories, making this one of the most protein-efficient snacks you can make. The everything bagel seasoning adds the savory, onion-garlic punch you'd get from a loaded bagel, without the 250+ calories of bread. Cucumber provides crunch and hydration with almost no caloric cost. USDA data shows nonfat cottage cheese contains 11g protein per 100g, giving you sustained energy from casein protein that digests slowly over several hours.
Prep Tips
Choose firm cucumbers without soft spots or yellowing. English cucumbers work best because they have fewer seeds and thinner skins. If using regular cucumbers, scoop out the seeds with a spoon to prevent excess water. Dice cucumber into 1/4-inch pieces for the best texture ratio with cottage cheese. Pat diced cucumber dry with paper towels if very watery. Small-curd cottage cheese distributes more evenly than large-curd. For smoother texture, blend cottage cheese for 30 seconds before assembling.
Make it your own
Add halved cherry tomatoes for extra color. Swap everything bagel seasoning for za'atar or furikake. For more substance, serve in endive leaves or on cucumber rounds as appetizer bites. Add a squeeze of lemon juice and black pepper for brightness. Try smoked paprika and chives for a different flavor profile. Mix in 1 tablespoon of Greek yogurt for creamier texture. For meal prep, store cottage cheese mixture separately for up to 3 days and assemble just before eating.
Sources Research-Backed
Frequently Asked Questions
How long do cottage cheese cucumber cups last?
Best eaten within 2-3 hours of assembly. Cucumber releases water and cups become soggy. For meal prep, store cottage cheese mixture separately for up to 3 days. Slice cucumbers and assemble just before eating.
Are cottage cheese cucumber cups gluten-free?
Almost. Cottage cheese and cucumber are naturally gluten-free. Some everything bagel seasonings contain wheat or are processed on shared equipment. Check the label or use plain sesame seeds and dried onion for guaranteed gluten-free.
How do I make cottage cheese less chunky?
Blend for 30 seconds for a smooth, whipped texture. Small-curd cottage cheese has finer texture than large-curd. Some brands (like Good Culture) are naturally smoother. A splash of milk while blending adds extra creaminess.
Can I use regular cottage cheese instead of nonfat?
Yes. Regular cottage cheese has more fat and calories but similar protein. Low-fat (2%) is a middle ground with better texture than nonfat. The protein per serving stays about the same regardless of fat content.
