Is Cottage Cheese a Nutritious Bedtime Snack?

Bedtime snacks are a popular ritual, but sometimes, it’s easy to get carried away. A piece of cheese and a handful of nuts are nutritious, but an entire bag of crunchy cheese curls? Not as much.

There are plenty of reasons why people eat before bed: It’s soothing, it helps you connect with family and friends, and a full stomach may even help you fall asleep faster. No matter your reason, aim to keep nighttime snacking simple and full of nutritious options. A serving of cottage cheese, with fruit and other toppings, for example, provides protein and other nutrients, all in a low-calorie snack.

Here’s why cottage cheese is a worthy addition to your late-night snack roster, plus other dos and don'ts of eating at night.

Why Cottage Cheese Is a Good Bedtime Snack

Eating enough protein is one of the best ways to keep your body healthy and strong. Protein creates enzymes in the body that help digest food, carry oxygen throughout your bloodstream, regulate hormones, and build and repair tissue, according to an article published on MedlinePlus.

Protein is also made up of amino acids — commonly known as the building blocks of life, according to Cleveland Clinic. They help build muscle, cartilage, hair, nails, and skin, and can be combined or broken down in many different ways, depending on how your body needs them.

The other benefit of protein, which is particularly useful at night, is that it takes longer to digest than carbohydrates, according to Harvard Health Publishing. This means you’ll feel full for longer than if you end your day with things like chips, bread, or other ultra-processed foods.

Bedtime Snack Myths

Late-night snacking has gotten a bad reputation because some people believe that your body burns no calories while at rest. But this is not true, according to Cleveland Clinic. Even when you’re sleeping, your body is working to repair tissue, and your metabolic functions like breathing and blood circulation are still at work.

Another myth worth debunking is that anything you eat at night will inevitably turn into fat. While consistent late-night snacking, particularly of high-calorie, ultra-processed foods, is associated with weight gain over time, eating well-balanced, well-portioned, and nutritious snacks is not necessarily linked to weight gain, no matter the time of day, according to a review published in Current Diabetes Reports.

Ultimately, weight loss or gain will depend on how many calories you eat throughout the day versus how many you burn. If you take in fewer calories than you burn, you’ll likely lose weight — also known as a calorie deficit, according to The University of Texas MD Anderson Cancer Center.

In terms of weight loss or gain, the time of day you eat plays a much smaller role than overall calorie balance.

Late-Night Snacking and Weight Loss Goals

If you step on the scale the morning after eating a late-night snack and see an uptick in your weight, don’t fret: This is not likely significant or true fat gain. Most of the time, daily fluctuations in weight are from things like water retention, stress, hormones, or periods of fasting, according to Henry Ford Health. Real substantial weight loss or gain often happens over the course of days, weeks, and even months.

This is why it’s best to weigh yourself only once per week or less. Those little spikes and dips can lead to unnecessary frustration or stress.

It’s also recommended to consider your sleep quality: Lack of sleep can cause you to snack more than usual, particularly on high-carb foods, to stay awake, according to a review published in Nutrients. This type of snacking may lead to a slightly higher number on the scale the next morning, though it’s typically from water.

If you’re concerned about consistent weight gain over a long period, talk to a registered dietitian about whether your snacking schedule needs to be adjusted.

When Snacking Is Not Beneficial

No matter the time of day, the types of snacks you choose can affect your health. Over time, frequent consumption of deep-fried foods or those with added salt and sugar can increase your risk of health concerns such as heart disease, according to Harvard Health Publishing, and diabetes, according to commentary publishing in Diabetes Care.

Drinking alcohol can also increase the chances you’ll snack on less nutritious foods. According to Johns Hopkins University, alcohol increases serotonin (a feel-good chemical in your brain), which can temporarily boost your appetite and food cravings. Alcohol can also lower your inhibitions, leading you to eat more (or less nutritious food) than intended. This is also known as the “drunchies,” or drunk munchies, according to the American Institute for Cancer Research.

What About Eating Greek Yogurt Before Bed?

If you’re looking for a creamy, protein-packed snack before bed, cottage cheese may not be the first thing that comes to mind, especially if it’s not already part of your normal diet. Non- and low-fat versions of cottage cheese are often less creamy and a little tangier tasting.

A high-protein alternative is Greek yogurt: It’s sweeter, creamier, and requires no toppings or sweeteners if you buy it flavored. They even have almost the same amount of protein: 10.3 grams (g) for 3.5 ounces (oz) of plain, nonfat Greek yogurt, and 11 g for the same amount of low-fat cottage cheese, according to the U.S. Department of Agriculture.

The nonfat Greek yogurt will, of course, have less fat than the low-fat cottage cheese option: about 0.37 g compared with 2.3 g per 3.5-oz serving, according to the U.S. Department of Agriculture.

Reasons to Choose Cottage Cheese

Cottage cheese is a high-protein, nutritious snack choice that can keep you full and satisfied before bed. One study has even reported a potential link between consuming 20 to 40 g of casein protein (the main type of protein in cottage cheese) 30 minutes before bed and improved muscle recovery and strength.

Beyond that, it’s creamy, versatile, and can be mixed and matched with fruit, nuts, and other nutrient-dense toppings. It requires little to no prep work, keeps well in the refrigerator, and is often sold in pre-portioned containers. You can even choose between non-, low-, or full-fat options and the size of the curds.

You can also try making it yourself. Just add an acid like lemon juice or vinegar to milk and gather the curds once the milk separates.

Cottage Cheese Snack Ideas

Next time you’re craving a nighttime (or anytime!) snack, try one of these cottage cheese options:

• Add a bit of salt and pepper.
• Top it with pineapple chunks, berries, or poached pears or peaches.
• Drizzle it with honey or maple syrup.
• Add a sprinkle of cinnamon.
• Mix in chopped green onions, pecans, and a dash of hot sauce.
• Spread it on top of whole-grain crackers or toast.