Mediterranean Cottage Cheese Bowl
This Mediterranean Cottage Cheese Bowl is a fresh, healthy, and protein-packed dish that combines creamy cottage cheese with vibrant Mediterranean flavors. It’s topped with ingredients like cucumbers, tomatoes, Kalamata olives, red onion, and a drizzle of olive oil and lemon juice. Whether you’re looking for a quick lunch, a light dinner, or a satisfying snack, this bowl is both refreshing and nourishing, offering a great balance of protein, healthy fats, and vegetables.
Cook time:
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2
Ingredients:
For the Bowl:
1 1/2 cups cottage cheese (low-fat or full-fat, based on preference)
1 medium cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup crumbled feta cheese (optional)
1 tbsp fresh parsley or oregano, chopped
1 tbsp extra virgin olive oil
Juice of 1/2 lemon
Salt and pepper, to taste
1/4 tsp dried oregano (optional)
Instructions:
1. Prepare the Ingredients:
Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the Kalamata olives. If using, crumble the feta cheese and chop the fresh parsley or oregano.
2. Assemble the Bowl:
In two serving bowls, divide the cottage cheese evenly.
Arrange the diced cucumber, halved tomatoes, red onion, olives, and crumbled feta (if using) on top of the cottage cheese.
3. Add Seasoning and Dressing:
Drizzle each bowl with extra virgin olive oil and lemon juice. Sprinkle with salt, pepper, and dried oregano (if desired). Top with chopped parsley or oregano.
4. Serve and Enjoy:
Serve immediately as a light lunch, dinner, or snack. Enjoy it with whole grain crackers or pita bread for an added crunch.
Chef Tips & Notes:
Cottage Cheese Choice: You can use either low-fat or full-fat cottage cheese, depending on your dietary preferences. For a creamier texture, choose full-fat cottage cheese.
Add Protein: For an even higher protein meal, consider adding grilled chicken, chickpeas, or a hard-boiled egg on top.
Storage: If you want to make this in advance, store the cottage cheese and vegetables separately and assemble just before serving. The bowl can be kept in the fridge for up to 2 days.
Vegetable Variations: Add other Mediterranean veggies like bell peppers, artichokes, or roasted zucchini for more variety.
Dairy-Free Option: Use a plant-based cottage cheese alternative if you’re avoiding dairy.
Frequently asked questions FAQs:
Q: Can I use a different type of cheese instead of feta?
A: Yes! If you don’t like feta, you can substitute with goat cheese, mozzarella, or even a sprinkle of Parmesan.
Q: Can I make this bowl vegan?
A: Yes! Simply omit the feta cheese or replace it with a vegan cheese alternative, and you’ll have a completely vegan Mediterranean cottage cheese bowl.
Q: Can I add other toppings or ingredients?
A: Absolutely! Try adding roasted nuts (like almonds or pine nuts), avocado, or a sprinkle of red pepper flakes for some spice. The Mediterranean flavors are versatile and can be customized to your taste.
Q: How can I make this more filling?
A: To make the dish more filling, you can serve it with a side of whole wheat pita, quinoa, or a few slices of whole grain bread.
Nutritional Information:
Calories: 230 kcal
Protein: 18g
Carbohydrates: 12g
Dietary Fiber: 3g
Sugars: 6g
Total Fat: 14g
Saturated Fat: 3g
Cholesterol: 15mg
Sodium: 500mg
Note: Nutritional information is based on low-fat cottage cheese and includes feta cheese as an optional topping. Nutrients may vary depending on ingredient substitutions