Snack
Cottage cheese with cucumber and dill
Each serving has 217 kcal, 18.9 g of protein, and 2.3 g of fiber, or 8.7 g of protein per 100 kcal. Ready in 5 minutes; makes 1 serving.
Per serving
- 217 kcalCalories
- 18.9 gProtein
- 2.3 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 8.7 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 4 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 150 g5.5 ozcottage cheese (about 2/3 cup)
- 120 g4 ozdiced cucumber (about 1 cup)
- 30 g1 ozrye bread (1 thin slice)
- Chopped fresh dill (or dried dill)
- Lemon zest and a few drops of lemon juice
- Black pepper and a pinch of salt
Directions
- Rinse the cucumber and cut it into small cubes; if it has a lot of seeds, scoop them out with a teaspoon.
- Stir the cottage cheese with the dill, lemon zest, a few drops of lemon juice, and pepper.
- Fold in the cucumber and taste before adding salt: cottage cheese is already a little salty.
- Toast the rye bread and serve the cold mixture on top or on the side for scooping.
Why it is filling
Cottage cheese brings a lot of protein with little fat, and cucumber adds volume and water for almost no calories, so the bowl fills you up without feeling heavy. It is a cold, fresh-tasting snack, which many people handle better than hot food when they feel queasy. The rye bread adds a little fiber and makes you eat slowly, one bite at a time.
In numbers, each serving has 18.9 g of protein and 2.3 g of fiber, with an energy density of 72 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.
If your appetite is small
- If the serving is too much, keep half the mixture in the fridge until the next day; the cucumber releases water, so drain it before eating.
- If cucumber skin sits heavy with you, peel the cucumber before dicing it.
Nutrition facts
| Nutrient | Per serving |
|---|---|
| Calories | 217 kcal |
| Protein | 18.9 g |
| Carbohydrates | 26 g |
| Fiber | 2.3 g |
| Fat | 4.5 g |
| Approximate weight | 300 g (11 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.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Cottage cheese | 150 g | 122 kcal | 15.6 g | 0 g |
| Cucumber | 120 g | 18 kcal | 0.8 g | 0.6 g |
| Rye bread | 30 g | 78 kcal | 2.6 g | 1.7 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, rye (FDC ID 172684).accessed .
- 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 .