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Breakfast5 min · 1 servingQueso cottage con melocotón y nueces

Cottage cheese with peach and walnuts

Each serving has 234 kcal, 18.2 g of protein, and 2.5 g of fiber, or 7.8 g of protein per 100 kcal. Ready in 5 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings
  • Low energy density

Per serving

  • 234 kcalCalories
  • 18.2 gProtein
  • 2.5 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.8 g of protein per 100 kcal.

Cottage cheese with peach and walnuts, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • Ground cinnamon (optional)

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Rinse the peach, remove the pit, and cut it into thin wedges or small cubes.
  2. Chop the walnuts into small pieces; toasting them in a dry skillet for 2 minutes brings out their flavor.
  3. Spoon the cottage cheese into a bowl and arrange the peach on top.
  4. Finish with the walnuts and a pinch of cinnamon.

Why it is filling

Cottage cheese provides the protein, and juicy, water-rich peach adds volume and sweetness with no added sugar. Walnuts bring good-quality fat and some crunch, but only a few, because they are very calorie-dense and too much fat slows digestion. It is a cold, soft, quick breakfast that you can eat in two sittings.

In numbers, each serving has 18.2 g of protein and 2.5 g of fiber, with an energy density of 83 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • Out of season, use canned peaches in juice (not syrup), well drained.
  • If chewing walnuts is hard, grind them and sprinkle them on: same flavor, no chunks.
  • If the serving is too much, have half when you get up and the other half mid-morning.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 7.8 g.
NutrientPer serving
Calories234 kcal
Protein18.2 g
Carbohydrates20 g
Fiber2.5 g
Fat10.2 g
Approximate weight280 g (10 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Cottage cheese150 g122 kcal15.6 g0 g
Peach120 g47 kcal1.1 g1.8 g
Walnuts10 g65 kcal1.5 g0.7 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peaches, yellow, raw (FDC ID 169928).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, walnuts, english (FDC ID 170187).accessed .
  4. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .