Mediterranean Veggie Cottage Cheese Bowl

Egg Free, Gluten Free, Grain Free, Keto, Nut Free, Oat Free, Pescatarian, Soy Free, No Added Sugar, Vegetarian

270 Calories | 22g Protein | 15g Carbs | 14g Fat | 2g Fiber | 8g Sugar

15 minutes | 1 serving

Creamy. Tangy. Crunchy. This Mediterranean Veggie Cottage Cheese Bowl has fresh, crispy vegetables to contrast the rich cottage cheese and tzatziki base, while toasted pumpkin seeds add just a hint of crunch.

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Why You'll Love This

It comes together in 15 minutes flat with zero cooking required, making it perfect for mornings when breakfast is chaos and you need something fast or a hearty lunch that doesn’t require standing over a hot stove. You get a complete, protein-packed meal that won’t trigger hot flashes and doesn’t take a lot of time or energy to prepare.

The Nutrition Profile

This bowl delivers 22 grams of protein per serving, primarily from the cottage cheese. As we age, protein needs actually increase to support muscle mass and bone density, yet many of us eat less of it. The combination of cottage cheese and pumpkin seeds provides a complete amino acid profile along with calcium and magnesium.

You're also getting healthy fats from the olives and seeds, plus fiber from all those fresh vegetables. The cucumbers and bell peppers add vitamin C and hydration, while the tomatoes contribute antioxidants. This bowl is designed to keep you satisfied without weighing you down, regardless of time, energy, or appetite.

The Ingredient List

The beauty of this recipe is its simplicity. You need cottage cheese (any fat percentage works, but full fat is creamier), store-bought tzatziki, and whatever fresh vegetables look good at the market.

Cherry tomatoes, cucumber, and bell pepper are the base, but you can swap in what you have or what's in season. Fresh dill is key for that authentic Mediterranean flavor, but if dill isn't your thing or you can't find it fresh, chopped parsley works too.

If dairy doesn't agree with you anymore, you can use a dairy-free cottage cheese alternative and coconut yogurt-based tzatziki.

The olives and pumpkin seeds can be swapped for any nuts or seeds you prefer. Add chickpeas for extra protein and fiber, or microgreens for a peppery bite.

A squeeze of lemon juice or sprinkle of smoked paprika takes it in a different flavor direction entirely.

The Practical Stuff

This is best enjoyed fresh, which is fine since it only takes 15 minutes to make anyway, but if your meal prepping, you can chop all your vegetables ahead and store them separately, then assemble when you're ready to eat. Likewise, the cottage cheese and tzatziki mixture will keep in the fridge for a couple of days, so you can make that base ahead too and just store separately from the veggies.

You don't need any special equipment, just a bowl and a knife. The only "cooking" involved is toasting the pumpkin seeds if you want them extra crunchy, but honestly, raw works fine too.

The Method

Start by mixing your cottage cheese and tzatziki together in your serving bowl. Add about half of your chopped fresh dill to the mixture and stir it in. This creates a creamy, tangy base that's more interesting than plain cottage cheese but still lets all those fresh vegetables shine.

Next, chop your vegetables into bite-sized pieces. Quarter the cherry tomatoes, dice the cucumber, and chop the bell pepper. Slice your olives if they're not already sliced. The key here is keeping everything roughly the same size, so you get a bit of everything in each bite.

Arrange your chopped vegetables on top of the cottage cheese mixture, sprinkle the toasted pumpkin seeds and remaining fresh dill over everything, season with salt and pepper to taste, and you're done.

Want to make this even easier? Buy pre-chopped vegetables from the salad bar or produce section. Some days, that's the difference between eating something nourishing and ordering takeout (ask me how I know).

Why This Works

This Mediterranean cottage cheese bowl gives you everything you need in one bowl: creamy, crunchy, fresh, tangy, and satisfying. It's substantial enough to keep you full but won't leave you feeling sluggish an hour later.

The fact that it requires zero cooking means you can pull it together even on days when you’re running on fumes, and it won't heat up your kitchen when hot flashes are already a challenge. Plus, with 22 grams of protein and all those fresh vegetables, you're actually nourishing your body without any fuss or complicated steps.

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