Food Recipe Collections & Favorites 18 High-Protein Cheeses for Extra Energy, According to Dietitians Believe it or not, many kinds of cheese pack a powerful protein punch. By Samantha Leffler Samantha Leffler Samantha is the senior food editor at RealSimple and previously launched the US Weekly food vertical, where she wrote about the intersection of food and pop culture. Real Simple's Editorial Guidelines Updated on March 29, 2024 Fact checked by Emily Peterson Fact checked by Emily Peterson Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Our Fact-Checking Process Close Photo: Getty Images Protein is everywhere—in various types of meat, plant-based foods such as vegetables, and yes, there is even high-protein cheese. While you might not equate cheese with this vital nutrient, multiple cheese varieties taste delicious and can help you boost your protein intake. Since cheese is versatile and can be added to anything from a burger to scrambled eggs, it's easy to add extra protein with a slice of Gouda or some savory goat cheese crumbles. With the help of dietitians, we rounded up high-protein cheese recipes that pack an impressive amount of protein per serving. Trista Best, MPH, RD, LD, is a registered dietitian at Balance One Supplements. Megan Hilbert, MS, RDN, is a registered dietitian and nutritionist at Top Nutrition Coaching. 01 of 18 Romano Vladislav Chusov/Getty Images Protein per 100 grams: 31.8 grams "One ounce of Romano cheese provides the consumer with 9 grams of protein, which is a significant amount for the average adult," says Best. "This form of hard Italian cheese contains a beneficial fatty acid known as conjugated linoleic acid (CLA), which has been shown to improve [the] risk of chronic diseases like cancer, diabetes, and chronic inflammation." Cacio e Pepe This classic dish is a simple and creamy combination of cheese and pepper—and is made with 1/3 cup of grated Romano cheese. GET THE RECIPE 02 of 18 Non-Fat Mozzarella Johnny Miller Protein per 100 grams: 31.7 grams "An ounce of this soft cheese contains 9.1 grams of protein and under 1 gram of carbohydrates," Best notes. "Mozzarella cheese is versatile, making it easy to add to your diet to give you the benefit of increased calcium. This cheese provides 21 percent of the daily recommended intake." Mozzarella, Salami, and Olive Salad Need a vehicle for your mozzarella? Try this savory salad made with a whole pound of mozzarella, thinly sliced salami, green olives, and a dressing that includes honey and lemon zest. GET THE RECIPE 03 of 18 Hard Goat Cheese John Kernick Protein per 100 grams: 30.5 grams "This popular cheese provides 8.7 grams of protein per ounce along with just 0.6 grams of carbohydrates. In addition to protein, this cheese provides the consumer with beneficial probiotics," Best explains. "These naturally occurring bacteria improve gut health [and] digestion, and contribute to overall health." Pasta With Zucchini and Goat Cheese To add more goat cheese to your diet, try this light pasta. In addition to being topped with crumbled goat cheese and lemon zest, the pasta is made with sliced zucchini and garlic. GET THE RECIPE 04 of 18 Gruyère Mikkel Vang Protein per 100 grams: 29.8 grams "This cheese, used primarily as a melting cheese in fondues and baked dishes, provides 8 grams of protein for just 1 ounce," according to Best. "Along with its protein content, Gruyère provides an impressive amount of B12 at 19 percent of the daily recommended value. This nutrient helps with energy, nerve cell health, and mood." Scalloped Potatoes This cheese, which is actually a type of Swiss cheese, shines in this creamy scalloped potatoes recipe, which also includes milk and heavy cream for added calcium. GET THE RECIPE 05 of 18 Grated Parmesan Jennifer Causey Protein per 100 grams: 29.6 grams "An ounce of this popular cheese provides a significant amount of protein at 8 grams," Best notes. "Parmesan is another versatile cheese that can be used in many dishes, but what is most impressive may be the fact that it's naturally lactose-free." Parmigiano Reggiano Scrambled Parmesan cheese goes with just about anything. Case in point: This recipe pairs 1/2 cup of grated Parmesan cheese with scrambled eggs so you can start the day with a healthy and hefty dose of protein. GET THE RECIPE 06 of 18 Low Fat Swiss Jen Causey Protein per 100 grams: 28.4 grams "Swiss cheese is identified by its appearance with holes embedded throughout. However, there is more to Swiss cheese than how it looks. This cheese provides 8 grams of protein for 1 ounce and only 50 calories, as well as under 2 grams of fat," Best says. "This nutrient makeup makes Swiss cheese one of the healthier cheeses available." Not a fan of low-fat cheese? The same size serving of full-fat Swiss cheese has 27 grams of protein. Crunchy Baked Chicken With Ham and Swiss Swiss works well in sandwiches, wraps, or omelets and, as this recipe proves, can also hold its own in a dish that's a bit heartier. This is one of those quick chicken dinners that is comfort and coziness on your plate and takes just 30 minutes to make. In addition to chicken and cheese, this recipe calls for slivers of prosciutto and a crunchy Panko breadcrumb topping. GET THE RECIPE 07 of 18 Provolone Danny Kim Protein per 100 grams: 25.6 grams "This cheese is classified as a semi-firm Italian cheese and contains 7 grams of protein per ounce," Best notes. "Along with an impressive amount of calcium, provolone also contains a significant amount of vitamin A, an important nutrient for eye health." Chicken, Sprouts, and Provolone Sandwich Keep your eyes in tip-top shape with this chicken sandwich recipe, which includes sprouts and provolone cheese. It's a quick lunch or dinner option and a great way to boost your protein intake. GET THE RECIPE 08 of 18 Halloumi Greg DuPree Protein per 100 grams: 25 grams "This semi-hard cheese has a tangy flavor and chewy texture that packs 7 grams of protein into a 1-ounce serving," shares Best. "This is another cheese that supports bone health via its beneficial calcium content at 25 percent of the daily recommended value." Grilled Halloumi Cheese Salad If you're a fan of Greek cuisine, you're likely familiar with this popular cheese. In this recipe, the pungent ingredient is grilled and joined by other typical Greek staples, including olives, chickpeas, cucumbers, and onions. GET THE RECIPE 09 of 18 Cheddar Christopher Testani Protein per 100 grams: 25 grams "A 1-ounce serving of cheddar cheese contains 7g of protein and less sodium than many other cheeses," says Megan Hilbert, MS, RDN. "Cheddar is also a great source of vitamin K which is very important for the health of our bones and heart." Cheddar Mashed Potatoes This easy cheesy mashed potato recipe combines all ingredients in one pan which helps with the prep and the clean up. The creaminess of the potatoes provides the perfect texture but it's the sharp cheddar that helps build that ultra rich flavor. GET THE RECIPE 10 of 18 Pepper Jack Greg DuPree Protein per 100 grams: 25 grams Pepper Jack is a semi-soft cheese with a spicy kick thanks to being loaded with bits of jalapeños and chiles. According to the USDA, Pepper Jack cheese is high in protein but also packed with calcium and Vitamin A. Pepper Jack Corn Gratin This recipe brings the heat by using 8 ounces of Pepper Jack to make its mornay sauce. Loaded with corn and peppers, this dish will be your new go-to side dish when you're looking to impress. GET THE RECIPE 11 of 18 Edam Greg DuPree Protein per 100 grams: 25 grams "Edam is a mild-flavored cheese that contains 7 grams of protein for a 1-ounce serving. Along with its beneficial protein, it has an impressive amount of potassium, which is an important electrolyte for healthy nerve function and fluid balance," Best explains. Spring Greens Tartine While this recipe doesn't use Edam cheese, it does call for fontina cheese, which is similar. The cheese is layered with prosciutto and spring greens on crusty bread, then topped with a fried egg for a delicious open-faced sandwich. GET THE RECIPE 12 of 18 Gouda Victor Protasio Protein per 100 grams: 24.9 grams "An ounce of this semi-soft cheese contains 7 grams of protein in a 1-ounce serving," says Best. "This cheese also contains beneficial probiotic bacteria for overall health and vitamin K2, which improves skin, bone, brain, and heart vessels." Smoked Gouda and Pepper Cheese Puffs To keep your body in good shape, turn to this recipe for cheese puffs, which is great for a holiday party or other gatherings. The savory puffs are made with 1 cup of smoked Gouda packed inside a simple dough shell topped with flaky sea salt and pepper. GET THE RECIPE 13 of 18 Colby Greg DuPree Protein per 100 grams: 23.8 grams "Per slice, Colby contains 7g of protein, and 200mg of calcium making it a great choice for those looking to build strong bones, and teeth, and maintain healthy muscle mass," says Hilbert. "This cheese also tends to contain less sodium than other varieties (170mg) and is also high in vitamin A, B12, zinc, and phosphorus." Crunchy Nacho Bake This casserole recipe calls for many pantry staples (Think: Canned black beans and tomatoes) and Colby to help make these nachos super cheesy. it can be served as a dip or a main, making for endless possibilities to indulge. GET THE RECIPE 14 of 18 Blue Cheese Caitlin Bensel Protein per 100 grams: 21.4 grams "Blue cheese can be a great source of calcium, higher than many other cheeses, and also contains a decent amount of phosphorus, potassium, and magnesium as well as vitamin A," says Hilbert. Just make sure it isn't spoiled since the mold in this cheese can "produce toxic compounds," which Hilbert warns can cause GI issues. Crispy Chicken and Blue Cheese Salad This salad looks and feels decadent but takes little time to make. Breaded chicken breasts sit atop a bed of fresh arugula and then topped with crumbles of blue cheese for a creamy and peppery flavor. GET THE RECIPE 15 of 18 Brie Christopher Baker Protein per 100 grams: 21 grams "Brie is a cheese that does contain some micronutrients like calcium, riboflavin, and vitamin B12," says Hilbert. "However, this is a cheese that's loaded with saturated fat (4g per oz) so it's best to eat this in moderation." Sweet Potato and Brie Flat Bread This flatbread recipe comes together with pre-made pizza dough topped with sweet potato, brie, and mixed greens for a slightly more nutritious take on regular ol' delivery. It's the perfect light meal for lunch or an appetizer before dinner. GET THE RECIPE 16 of 18 Feta Heami Lee Protein per 100 grams: 14.2 grams "The health benefits of this cheese will depend slightly if it's made from cows milk or sheep or goat milk," says Hilbert, with milk from sheep and goats containing more calcium and phosphorus than cows. "Feta's also a great source of riboflavin and a decent source of phosphorus and selenium. Some feta cheeses also contain live probiotics like lactobacillus. This particular bacteria has been linked with promoting gut health." Savory Baked Feta A block of creamy feta takes center stage in this easy and colorful appetizer. Sitting atop fresh veggies and baked to perfection, the cheese comes out tender and easy to dive into with a crunchy crostini. GET THE RECIPE 17 of 18 Ricotta Victor Protasio Protein per 100 grams: 11 grams "Ricotta is a great source of certain micronutrients like calcium, phosphorus, riboflavin, vitamin A, zinc, and b12," says Hilbert. "It also contains about 10g of protein per half cup from whey protein which is easily absorbed and can help with blood sugar/appetite regulation, and muscle growth." Ricotta Roll-Ups in Creamy Pumpkin Sauce This recipe is relatively easy and can be made ahead of time to cut down on prep. Cylinders of fresh pasta stuffed with a sage and ricotta filling before being baked in a pumpkin sauce which makes this dish the ultimate comfort food. GET THE RECIPE 18 of 18 Cottage Cheese Fotografia Basica/Getty Images Protein per 100 grams: 11 grams "Cottage cheese is a great source of vitamin B12 (29% of the DV), selenium, riboflavin, calcium, and phosphorus," says Hilbert. "It's also incredibly rich in protein as 70% of the calories in cottage cheese come from protein (in a half cup of cottage cheese, you can find up to 14g of protein." Cookie Dough The recipe takes cottage cheese to a place we don't typically see it: in cookie dough. A pound of low-fat cottage cheese is mixed with vanilla protein powder to make edible cookie dough that will also help give us an energy boost. GET THE RECIPE Frequently Asked Questions Why is adequate protein intake so important? Given that many U.S. residents don't eat enough protein—the Dietary Reference Intake for protein amounts to 56 grams per day for the average man and 46 grams per day for the average woman—every little bit counts."Protein is one of the three macronutrients that provide the body with calories, along with fat and carbohydrates. Because of this, protein is an essential part of our diet and vital for life. Protein not only provides us with calories, but it also plays a key role in cellular health," explains Trista Best, MPH, RD, LD."Taking in adequate protein in your diet means you will fuel your body with nutrients to build muscle, skin, cartilage, and bones," says Best. "Protein is essential in tissue repair, hormone regulation, oxygenating the blood, and creating enzymes to aid in digestion." Was this page helpful? Thanks for your feedback! Tell us why! 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