As of: March 27, 2024, 6:31 p.m
By: Alexandra Grauvogl
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Cottage cheese with blueberries: A power breakfast – not just for athletes!
© IMAGO / Pond5 Images
Crumbly instead of creamy: its consistency is less convincing, but its protein content is even more so.
Here are breakfast ideas with grainy cream cheese, which rightly has a permanent place on the diet of many fitness fans.
Grainy cream cheese, cottage cheese, cottage cheese – all the same cheese!
Behind the terms there is a special type of cream cheese.
Grainy cream cheese was made in the ancient civilizations of Egypt and Greece more than 5,000 years ago.
However, it was the English who created the “cottage cheese” we know today.
The name also goes back to the English country houses called “cottages” where the cheese was produced.
Production and taste of cottage cheese
During production, milk is formed into a jelly by the coagulation of the milk protein by lactic acid bacteria.
This coagulated substance is crushed and heated.
In this process, the jelly crumbs condense and the characteristic grains in cottage cheese are formed.
The taste of grainy cream cheese is slightly sour, but still mild.
Depending on the fat content, it can either have a rich, creamy taste or taste more neutral.
This makes grainy cream cheese interesting for fitness fans
There are around 12 grams of protein in 100 grams of grainy cream cheese.
This means that the so-called cottage cheese can almost keep up with low-fat quark, the frontrunner among protein-rich dairy products.
You can read what you should know about quark, Skyr and cream cheese here.
This makes it a breakfast option for everyone who focuses on building muscle or eats calorie-consciously.
Because: According to the Federal Center for Nutrition (BZfE), grainy cream cheese is also one of the leanest types of cheese with its low fat content.
In addition to proteins, it also provides important minerals such as magnesium, potassium and calcium, as well as vitamin B12 and vitamin K.
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Nutrient table: This is what’s in cottage cheese
Grainy cream cheese has around 104 kilocalories (435 kj) per 100 grams. You can find an excerpt of the nutrients it contains in the following table (source: DEBInet):
nutrient |
Quantity per 100 grams |
|---|---|
protein |
12.3g |
Fat |
4.3g |
carbohydrates |
3.3g |
Water |
77.9g |
fiber |
0g |
cholesterol |
11g |
magnesium |
8 mg |
potassium |
88 mg |
phosphorus |
150 mg |
calcium |
95 mg |
Vitamin B12 |
2 mcg |
Folic acid |
15 mcg |
Fitness breakfast: Grainy cream cheese on bread or in muesli
And how can you incorporate cottage cheese into your breakfast?
The BZfE suggests putting it on a slice of wholemeal bread and topping it off with some jam.
Alternatively, the cottage cheese sandwich can also be topped with chopped fruit and a little honey.
The grainy cream cheese can also be placed in the muesli bowl.
The nutrition experts recommend a combination of cottage cheese, hearty oat flakes, apple slices and nuts, rounded off with cinnamon and maple syrup.
The cottage cheese can also be the basis for a dip.
To do this, you mix it with fresh herbs, spring onions and garlic - and then you can eat raw vegetables or whole-grain pastry sticks with it.
Want more fitness recipes?
In our PDF library you will find, among other things, delicious low-carb banana bread or zucchini spaghetti.
Download the recipe PDFs for free after registering once.
With material from dpa