Dietary cottage cheese casserole: 14 low-calorie recipes

Reviews (7)

32

Prepared by: Vika Vasilenko

09/11/2016 Cooking time: 30 min

To make the casserole lower in calories, you just need to replace the flour with semolina, you need less of it. The casserole will not only not suffer, but will also acquire an interesting structure when the semolina swells.

Dietary cottage cheese casseroles are a great idea for proper nutrition

I don’t think it’s worth saying that “correct” curd pastries will not only please those with a sweet tooth, but will also help you maintain your figure and gain muscle mass .
The protein in cottage cheese casseroles is no less than in meat salads and omelettes, and how delicious they are! For breakfast, lunch and afternoon snacks, all these casseroles can be safely eaten, and some options are even suitable for dinner - they contain very little carbohydrates!

Dietary cottage cheese casserole without flour and semolina

There should be no flour, no semolina, no sugar in real dietary baking! These are simple carbohydrates - why do we need them? Moreover, there are no less suitable, but more “correct” components. This recipe contains starch and erythritol.

By the way, it is erythritol (erythritol) that is ideal for pp-baking - it does not have an extraneous taste, like stevia, and does not decompose when heated into dangerous components, like some synthetic sugars. Its only disadvantage is high consumption and, accordingly, high cost. I advise you to follow the promotions on iherb to buy it cheaper, here is a link to all the erythritol in this store. But the thing is really cool for those with a sweet tooth, I recommend it!

Nutritional value per 100 g:

1. Calories: 135
2. Proteins: 14,5
3. Fats 5,9
4. Carbohydrates: 6,2

Ingredients:

• cottage cheese 1.8% - 400 g
• 2 eggs
• milk 1.5% – 80 ml
• corn starch - 2 tbsp. l.
• vanillin or vanilla extract - to taste
• baking powder - ½ tsp.
• erythritol - 3-4 tbsp.

Step-by-step preparation:

1. Separate the whites from the yolks. Grind the cottage cheese with the yolks.
2. Add milk to the curd mass. Then gradually add all the dry ingredients.
3. Beat the whites to strong peaks. Then carefully insert them into the curd mass with a silicone spatula so as not to disturb the fluffy structure.
4. Place the curd mixture in a silicone mold. Place in the oven at 180 degrees for 40 minutes. Remove from the mold after cooling !

Recipe for dietary cottage cheese-coconut casserole in a slow cooker

For lovers of coconut aroma and taste, this version of a dietary casserole is ideal! This is no less tasty than coconut berry pie, but the preparation is simpler due to the multicooker, which will bake everything for us.

KBJU per 100 g: 171/16.5/9.4/6.6

Products:

• cottage cheese 5% - 500 g
• egg 3 pcs.
• rice flour - 40 g
• coconut flakes - 30 g
• sweetener - to taste
• vanillin - a pinch

How to cook:

• Mix cottage cheese with eggs. Sift the flour here, add vanillin and sweetener.
• Add coconut flakes. Stir until smooth.
• It is recommended to grease the multicooker bowl with a small amount of vegetable oil, you can use coconut or corn oil. Place the resulting mass into the multicooker container.
• Bake for an hour on the “Baking” mode. After the end signal, keep it under the closed lid for another 5-7 minutes.

Why is this dish useful in dietary nutrition?

Cottage cheese is healthy, it is recommended to include it in the diet of children suffering from diseases of the digestive system. Those who want to lose weight should not give up this product either. You just need to choose a low-fat one. The main ingredient for a dietary cottage cheese casserole should have a fat content of 1 to 5%.

The peculiarity of this dish is that the cottage cheese is exposed to low temperature, so all its beneficial properties are preserved. In addition, the result is a tasty treat that even those who do not like fermented milk products like.

What are the benefits of cottage cheese?

This is a healthy dietary product. It contains a lot of easily digestible protein, which is immediately used in the construction of muscle tissue and in cell regeneration processes. Therefore, it is so useful for gastritis, peptic ulcers, liver and gallbladder diseases. It contains a lot of lactic acid bacteria, which improve intestinal function.

Thanks to a large amount of B vitamins, as well as A, D and C, it is useful for strengthening the immune system, normalizing blood pressure, and improving the functioning of the heart and blood vessels. But it is especially valuable due to its high calcium content.

Benefits of casseroles

The casserole is classified as a dietary dish, since the calorie content when prepared according to the classic recipe is only 90 kcal. If apples are added, it drops to 60 kcal, with pumpkin - 75 kcal. This dish is nutritious, but contains only 3% carbohydrates, so it can be used for weight loss. It quickly fills you up and helps you withstand dietary restrictions.

Delicious cottage cheese dietary casserole with banana

Cottage cheese and banana are a classic combination of products not only for healthy nutrition recipes, but also for regular baking. It always turns out delicious, simple and fast. Ripe bananas are an excellent natural sweetener; even those with a sweet tooth will definitely not want to add sugar to this recipe. The main thing is to choose the ripest bananas.

KBJU per 100 g: 134.1/12.2/4.9/11.5

You will need:

• cottage cheese 5% - 500 g
• 3 bananas
• 1 egg
• 2 tbsp. l. rice flour

We prepare in 3 stages:

1. Mix cottage cheese with egg, bananas and flour.
2. Grind thoroughly with a fork or immersion mixer until smooth. Just don’t overdo it, the mixture shouldn’t become liquid, you want pieces of cottage cheese and bananas to be noticeable in the dough.
3. Place in the form. Bake in the oven for 40-45 minutes at 180℃.

About the product

Cottage cheese and dishes prepared from it are considered high in protein and very beneficial for the body. The fermented milk product contains large amounts of calcium, phosphorus, protein, healthy fats and B vitamins.

Thanks to this, cottage cheese has a number of positive effects on the body:

• accelerates metabolic processes;
• normalizes the functioning of the nervous system;
• leads to a quick feeling of satiety after a meal;
• prevents the development of atherosclerotic vascular lesions, osteoporosis and hypertension;
• regulates glucose levels.

For a cottage cheese diet, low-fat cottage cheese or one containing up to 1-5% fat is best suited. 100 g of product contains 85 calories and 18 g of protein, which makes it a valuable alternative to unhealthy snacks throughout the day. For example, cottage cheese casserole is perfect for dinner and any other meals.

Low-calorie cottage cheese casserole with apples

A casserole with apples and cottage cheese must be baked with cinnamon - the incredible aroma will fill the whole house in just 15 minutes.

KBJU per 100 g: 107.2/9.1/3.9/10.4

You will need:

• cottage cheese 5% - 250 g
• eggs 2 pcs.
• kefir 1% - 3 tbsp. l.
• apples – 300 g
• cinnamon - 1/2 tsp.
• oatmeal - 3 tbsp.
• sweetener - to taste.

The preparation is not complicated:

1. Beat cottage cheese with kefir in a blender.
2. Separately, beat the eggs with sakhzam and cinnamon, add to the curd-kefir mass. Add flour.
3. Peel and seed apples. Cut into small pieces. Add to other ingredients.
4. Line the pan with parchment and lay out the casserole.
5. Bake in the oven for 340 minutes at 180 degrees.

Sample menu for 3 days

The casserole can be included in the diet daily:

It is recommended to bake the dish in the oven. To make the product softer, it is cooked in a slow cooker or in a water bath. After heat treatment, the casserole must be immediately removed from the oven or multicooker. After turning off the device, you cannot leave the product in the heat, otherwise it will fall apart.

Dietary casseroles are often prepared from low-fat cottage cheese. It has a coarse granular structure. To make the casserole tender, grind the curd through a sieve. You can also pass the product through a meat grinder. This is done so that the curd mass becomes smaller.

When making cottage cheese casserole, sugar can be replaced with cane sugar, honey or sweeteners. This will reduce the calorie content of the dish. Maple syrup is also used during cooking.

The fastest microwave casserole recipe

A real chocolate yummy, not a cottage cheese casserole, is obtained using this recipe. Everything is prepared as quickly as possible, since we trust the cooking to the microwave.

KBJU per 100 g: 163.2/15.4/6.4/11

Ingredients:

• cottage cheese 5% - 500 g
• 2 eggs
• sweetener - to taste
• vanillin or vanilla extract to taste
• cocoa powder - 30 g
• milk 3.2% - 100 ml
• oat flakes – 100 g
• a pinch of salt

How to do:

1. Grind oatmeal into powder.
2. Beat the eggs with a whisk until foamy. Add sweetener, a pinch of salt and ground oatmeal.
3. Add cottage cheese, eggs and mix until smooth.
4. Divide the mass into 2 parts. Add cocoa powder to one part.
5. Spread the curd mixture into the pan in layers, alternating light and chocolate layers.
6. Place in the microwave. Cook at 600 W for 12 minutes.

Dietary casserole of cottage cheese with raisins in a slow cooker

An excellent breakfast casserole - with dried fruits and rice flour. It’s convenient that it’s prepared in a slow cooker.

KBJU per 100 g: 157.3/15.3/6.8/10

Products:

• cottage cheese 3-5% - 540 g
• sweetener to taste
• vanilla
• raisins or mixed dried fruits 50 g
• 3 eggs
• rice flour - 60 g
• oil for greasing the mold - coconut or olive

Preparation step by step:

1. Rinse the raisins (dried fruits) thoroughly and pour hot black tea for 15-20 minutes.
2. Beat cottage cheese in a blender with eggs, sweetener and vanilla.
3. Add flour to the curd mass. Mix.
4. Add raisins or dried fruits. Large pieces can be further chopped with a knife.
5. Grease the multicooker pan with oil. Place the casserole. Set the “Baking” mode and bake for 50 minutes.
6. Then let the casserole stand for 5-10 minutes. Serve with low-calorie jam or fruit and berry puree.

Principles of the cottage cheese diet

This diet is based on the systematic consumption of cottage cheese and curd products for a long time. Some people try to use a mono-diet, consuming only fermented milk products. This approach is not recommended by nutritionists.

Attention ! Eating only cottage cheese for more than one week can be harmful to health. The risk of exacerbation of chronic diseases increases and disruption of the hormonal and reproductive functions of the body in women is observed.

Experts have a positive attitude towards a diet with regular consumption of cottage cheese along with other healthy foods. Before starting a proper diet with cottage cheese products, it is worth changing the basic principles of nutrition:

• stop drinking alcohol and carbonated drinks;
• exclude fatty, fried, salty, spicy, flour and sweet foods from the diet;
• eat more fruits, vegetables and greens;
• Steam or stew food. Fried foods should be avoided;
• During the day, consume complex carbohydrates - oatmeal, buckwheat, rice, spelt, etc.;
• eat food 5-6 times a day in small portions. Nutritionists recommend eating 3 main meals and 3 snacks;
• maintain a drinking regime, avoiding dehydration.

In addition to eating healthy, you should exercise regularly. You can speed up the loss of extra pounds with massage, body wraps and a sauna. In no case should you overuse one remedy, as this will reduce the weight loss process.

Dietary pastries made from cottage cheese with pumpkin

It's the height of pumpkin season. Why not use this healthy and tasty vegetable to make cottage cheese casseroles?

KBJU per 100 g: 130.4/12.54/5.9/8.6

For 1 casserole you need:

• cottage cheese 5% - 500 g
• sour cream 15% - 100 g
• ground oat flakes - 70 g
• 3 eggs
• baking powder 1 tsp.
• pumpkin – 200 g
• sweetener to taste

Cooking method:

1. Grate the pumpkin on a fine grater and squeeze out the juice.
2. Separate the whites from the yolks. Mix yolks, cottage cheese, oatmeal, baking powder. Add sakhzam to taste.
3. Beat the whites until stiff peaks form.
4. Gently mix the curd mixture with the whites so as not to lose the fluffiness.
5. Bake in a multicooker on baking mode for 60 minutes or in the oven at 180 degrees for 50 minutes.

Is it permissible to eat casserole for dinner?

Dinner is an integral part of losing weight, because if the body is not satisfied with the amount of food incoming and the time intervals between each meal, this will definitely lead to numerous breakdowns from the diet, after which adherence to the prescribed diet will become meaningless, and the mood of the person losing weight will be literally destroyed.

During dinner, you should maintain a balance of essential substances in the food you eat, since the upcoming sleep is a period of restoration of all body systems. To help your body, you should give preference to food that is not heavy and nutritious enough to satisfy all the needs of your internal systems.

Watch the video about making cottage cheese casserole:

One of these dishes that will become indispensable when losing weight is casserole. To make sure that it is necessary to introduce it into the diet, you should consider the composition of this food:

Both products are included in the casserole, which is why nutritionists recommend consuming it in the evening.

Great recipe for a steamer

Steamed cottage cheese casseroles fit perfectly into the concept of “diet food”. There will definitely be no extra calories in such baking - we don’t grease the pan. It is very tasty to use pears and citrus zest as additional products.

KBJU per 100 g: 118/11.5/4.5/10.25

Products:

• cottage cheese 5% - 500 g
• 2 eggs
• 2 medium pears
• oatmeal 4 tbsp.
• sweetener to taste
• orange or lemon - 1 pc. (only the zest is needed).

How to cook:

1. In a blender, beat cottage cheese, eggs, oatmeal. Add sweetener and grated citrus zest.
2. Peel the pears and remove the seeds. Cut into small cubes.
3. Add fruit to the casserole batter and stir.
4. Place the mixture into the steamer bowl. Cook for 30-40 minutes.
5. Let cool in the refrigerator. Garnish with citrus fruits.

With carrots

The main ingredients are cottage cheese and carrots. The dish does not contain flour. The egg acts as a fastening component. There is very little sugar, so the calorie content of the casserole is low.

Composition of ingredients

Cottage cheese casserole (calorie content - 155 kcal) is prepared from the ingredients:

Step-by-step cooking process

The casserole is prepared step by step:

1. It is recommended to peel, rinse, and chop carrot tubers in a fine vegetable grinder. You can grind the product in a blender bowl.
2. You should add cottage cheese, egg, sugar, vanillin, cinnamon, and kefir to the carrot mixture. All ingredients must be mixed.
3. The baking pan must be washed, dried, and greased with oil.
4. The oven needs to be turned on and the temperature set to 180°C. Place the baking sheet for 30 minutes, then check for readiness.

How to serve a dish

It is recommended to serve warm. A piece of the dish is cut out and placed on a plate.

Sour cream is ideal for carrot casserole; it is served in a separate sauce container.

A simple recipe for making cottage cheese dietary casserole in a frying pan

Cottage cheese casserole can even be prepared in a frying pan! In this case, not only the recipe itself is important, but also the baking dishes. The best option is a thick-walled frying pan with a non-stick coating, high sides and a tight-fitting lid.

KBJU per 100 g: 131.8/13.3/5/8.6

List of ingredients:

• cottage cheese 3-5% - 500 g
• 2 eggs
• corn flour - 4 tbsp.
• 1 large apple (a carrot, a piece of pumpkin, a pear will do)
• sweetener - to taste

If you don't have an up-coated frying pan, you'll also need oil for greasing. It is better to take coconut (1 tsp)

How to bake:

1. Beat the eggs until fluffy.
2. Add bulk products to the eggs: flour, sweetener. Continue beating the egg mixture until fluffy (about 2 minutes).
3. Mix grated apple (three on a coarse grater) with cottage cheese. Add beaten egg mixture. Mix with a silicone spatula until smooth.
4. Grease a frying pan with vegetable oil and heat it up.
5. Reduce heat and place the casserole in a well-heated frying pan. Level the surface. Cook over low heat, covered, for 30 minutes.
6. Let the casserole cool. When serving, you can decorate with berries, fruits or berry puree.

No eggs

This recipe does not use eggs. The absence of this ingredient reduces the calorie content of the dish and prevents the development of allergies, if any. Starch is used to hold the dough together.

Composition of ingredients

The dish requires the use of the following ingredients:

Step-by-step cooking process

The dish is prepared very simply:

1. It is recommended to combine all ingredients together and mix.
2. Next, you need to prepare a baking sheet, coat it with oil, place the dough in the mold, and level it.
3. The oven must be turned on and set to the maximum temperature.
4. Place the casserole in a hot oven for 6 minutes, after which the dish is cooled and placed in the freezer to thicken.

How to serve a dish

The product must be eaten cold. The dish can be decorated with mint, sour cream, berries, and fruits.

Final advice from a nutritionist

Almost any dish can be made into a pp version, including cottage cheese casseroles. You just need to replace some foods or cooking methods to reduce calories and increase benefits.

Reduce the fat content of dairy products. Instead of 9-25% cottage cheese, take a product with a fat content of 3-5%. It’s also not worth reducing the fat content too much. The less fat, the worse calcium is absorbed, therefore, the less benefits for the body.

Use whole grain/rice/oat flour instead of premium wheat flour or semolina. Regular flour is high in simple carbohydrates, low in fiber, and contains gluten, which some people cannot digest. Whole grain/rice/oatmeal are rich in dietary fiber (fiber), lower in calories and contain B vitamins. Products made from these types of flour leave you feeling fuller longer, as they have a lower glycemic index.

Use sweetener instead of sugar. Crystalline sugar is a source of glucose, a simple carbohydrate. Causes sharp spikes in insulin in the blood and is high in calories. After eating sweets, the feeling of hunger will come faster, and there will be a risk of eating much more than planned. Modern sweeteners give a pleasant taste and do not significantly affect blood sugar levels. There are sweeteners of natural (stevia, erythritol) and artificial origin (sucralose, aspartame). It is preferable to use natural sweeteners, as they are better absorbed by the body.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Tips for choosing ingredients and cooking tricks

The main difference between a dietary casserole and a traditional one is its low calorie content. Depending on the components, it varies from 60 to 100 kcal per 100 grams, and the kilocalorie content in a regular one is from 150 to 200 kcal. This fact is due to the products that are used for cooking.

It is not acceptable to use for cooking:

• flour (semolina or oatmeal is added instead);
• sugar (natural sweeteners or sweet fruits are recommended);
• classic cottage cheese (analog - low-fat or low-fat).

Cottage cheese is a very healthy product that must be present in the diet. It contains easily digestible protein, vitamins and lactic acid bacteria that improve the functioning of the digestive system. But most importantly, cottage cheese is rich in calcium, which is necessary for the normal functioning of the body. To prepare the casserole, you should not use a low-fat product: it is better to give preference to three or five percent cottage cheese. Low fat content interferes with calcium absorption, making the dish less healthy.

As a sweetener for dessert, you should give preference to natural sugar substitutes: stevia, maple syrup, erythritol, etc.

To prepare a tasty and healthy casserole that will literally melt in your mouth, consider these recommendations:

• To give the dish a more delicate and uniform consistency, the cottage cheese should be rubbed through a fine sieve or mixed in a blender.
• It is recommended to beat the egg white as long as possible;
• Excessively dry cottage cheese must be diluted with low-fat kefir or natural yogurt.
• adding vegetables, fruits and berries will make the delicacy tastier, more aromatic, and most importantly, healthier.
• for baking it is best to use a silicone mold;
• The finished curd dessert should not be taken out of the oven immediately; you need to let it cool a little.
• jam, jam, jelly, cream and other additives with which you can serve the casserole will make its taste even brighter and richer. The main thing is that they are dietary.