Recipe Lab: High-Protein Cottage Cheese Bake

This creamy, high protein cottage cheese bake supports muscle and metabolism. It’s a modern riff on varškės apkepas (a beloved Lithuanian cottage cheese bake) adapted to meet what a peri- and post-menopausal body truly needs: more protein and micronutrients. Designed for midlife women, it’s perfect for breakfast, mid-afternoon energy boost or even dinner (your family will approve of it as well!).

Science-Based Benefits of This Recipe

According to science, this recipe supports your body in three important ways:

1. Each serving provides ~30 g protein and ~2.6 g leucine – the ideal amount to trigger muscle protein synthesis1. This is especially important during perimenopause and postmenopause, when muscles respond less efficiently to protein due to lower estrogen levels. The combination of whey, casein (from cottage cheese and yogurt), and eggs ensures both rapid and sustained amino acid release.
2. Metabolic and bone health. The calcium, magnesium, and phosphorus from dairy support bone strength and neuromuscular function. Flaxseed adds alpha-linolenic acid (a plant omega-3) and lignans, phytoestrogenic compounds that may help maintain cardiovascular health.
3. Cognitive and mood support. The steady release of glucose from slow-digesting carbohydrates (farina and berries) and the presence of B-vitamins and choline from eggs contribute to stable energy and focus.

Modifications and Clever Techniques

• Lower-fat option. Use 5% cottage cheese instead of 9% to reduce total calories by ~35 kcal per portion.
• Flavor ideas: add lemon zest and vanilla for a bright breakfast version. For a savory take, omit sugar and berries, and mix in chopped spinach and herbs instead.

Curious Facts

Flaxseed’s lignans are weak phytoestrogens that may modestly support estrogen receptor activity and lipid metabolism2.