Pomegranate Seeds and Cottage Cheese

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Servings: 2

Prep Time: 10 minutes

Total Time: 10 minutes


  • 1 cup cottage cheese (full-fat or low-fat as preferred)
  • 1/2 cup fresh pomegranate seeds (from about half a medium-sized pomegranate)
  • 1 tablespoon honey or maple syrup (optional)
  • A pinch of ground cinnamon or cardamom
  • 1 tablespoon chopped fresh mint or basil
  • 2 tablespoons chopped nuts (walnuts, almonds, or pistachios work best)


  1. Prep the Pomegranate: Carefully slice the pomegranate in half. Over a bowl, hold the pomegranate half, seed side down. Tap the skin with a wooden spoon until all the seeds fall into the bowl. Repeat with the other half if more seeds are desired.
  2. Assemble the Delight: In serving bowls or glasses, layer the cottage cheese, followed by the pomegranate seeds.
  3. Drizzle and Season: If you're using a sweetener, drizzle honey or maple syrup over the top. Sprinkle with a pinch of ground cinnamon or cardamom for added flavor.
  4. Garnish: Top with the chopped fresh mint or basil and a generous sprinkle of chopped nuts.
  5. Serve: This dish can be served immediately, or you can refrigerate it for about an hour to let the flavors meld a bit more. Enjoy as a refreshing breakfast, a light lunch, or a protein-packed snack!

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.

Nutrition Facts (per Serving)
  • Calories: 160 (without added sweetener)
  • Protein: 14g
  • Carbohydrates: 15g
  • Dietary Fiber: 2g
  • Sugars: 10g
  • Fat: 4g
  • Saturated Fat: 1.5g
  • Cholesterol: 10mg
  • Sodium: 400mg

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.

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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals.