April 24, 2025

Strawberry Blueberry Cottage Cheese Smoothie

🍓 Real-Food Protein Power: A Low-Carb Berry Cottage Cheese Smoothie You’ll Love

If you’re looking for a clean, satisfying, high-protein smoothie that doesn’t come with a laundry list of additives—or a sugar crash an hour later—this one’s for you.

🥤 The Smoothie You Didn’t Know You Needed

Let’s be real: most smoothies, especially pre-packaged ones, are loaded with sugary fruits like bananas, mangoes, or dates. Sure, they taste good, but they can sneak in 30g or more of sugar per bottle. That’s not ideal if you’re trying to keep your blood sugar stable or stick to a lower-carb lifestyle.

Enter: The Berry Cottage Cheese Smoothie.
This quick, homemade smoothie is refreshing, filling, and features real ingredients—nothing fake, no protein isolates you can’t pronounce, and absolutely no added junk.

Why This Smoothie Rocks

1. Full-Fat Cottage Cheese = Creamy Protein Power

Cottage cheese often gets a bad rap for its texture, but once it’s blended? It turns silky smooth—you’d never guess it’s there. Using full-fat cottage cheese gives this smoothie richness and staying power. Just ½ cup delivers around 13 grams of protein and a dose of healthy fat, helping keep you full and fueled for hours.

2. Smart Fruit Choices: Strawberries + Blueberries

Rather than relying on bananas or tropical fruits that spike your carbs, this recipe keeps it simple with low-glycemic berries. Both strawberries and blueberries bring antioxidants, fiber, and natural sweetness—with far fewer carbs. That means you’re getting flavor and nutrients without the sugar overload.

3. Clean, Real Ingredients

There’s nothing artificial in this recipe. No gums, no stabilizers, no hidden sugars. It’s just whole foods in your blender: fruit, cottage cheese, water, vanilla, and (if you need it) a touch of natural sweetener like stevia or monk fruit. You control exactly what goes in—and what doesn’t.

🔍 Nutritional Breakdown (1 Serving)

Using full-fat cottage cheese, here’s what you’re getting:

Calories: ~190 kcal
Protein: ~16–17g
Net Carbs: ~9g (12g total carbs – 3g fiber)
Fat: ~7g
Sugar: ~8g (all from fruit, no added sugar)

Compare that to a typical store-bought protein smoothie (like a bottled blueberry-banana one):

Calories: 220–250 kcal
Protein: 10–12g
Net Carbs: 25–30g
Sugar: 20–25g
Additives: Natural flavors, gums, preservatives, sweeteners

No contest, right?

Fast, Easy, and Filling

You can whip this smoothie up in 2 minutes, making it perfect for busy mornings or a quick afternoon pick-me-up. And thanks to the combination of protein and fat, it’s far more satisfying than a typical fruit smoothie. No hunger crash. No sugar slump. You can use milk instead of water in this recipe but it will add calories and sugar.

Why There’s No Spinach in This One

Green smoothies are everywhere, but this one deliberately skips spinach. Why? Spinach is high in oxalates, naturally occurring compounds that can contribute to kidney stone formation in some people and interfere with mineral absorption.

If you’re watching your oxalate intake—or just want to avoid that “green” flavor—this smoothie has your back. You still get nutrient-dense fruits, but without the potential downside of oxalates.

🥄 In Summary

This smoothie is a game-changer for anyone wanting:

A low-carb, high-protein, and real-food option
A filling meal or snack without processed powders
A creamy texture without the weird aftertaste
Fewer oxalates and better mineral balance

Whether you’re keto, low-carb, or just trying to eat cleaner, this cottage cheese smoothie might become your new favorite.