All over social media, we’re seeing cottage cheese be spread onto bagels, used as a key ingredient in pancakes, or mixed into scrambled eggs. The once-maligned food—it’s unsightly and lumpy, too!—is apparently having a glow-up.

So what gives? And more importantly, is it actually as healthy as people claim? Two experts weigh in on the health benefits of cottage cheese.

What is cottage cheese?

A type of curdled milk product (like feta, mozzarella, and ricotta), cottage cheese is “high in protein, low in calories and not an ultra-processed food,” explains Dr. Megan Rossi, a dietitian and nutritionist who is also known as The Gut Health Doctor. She adds that it’s also really versatile. “I think that’s why it’s so popular right now. People love something low calorie and high protein, and since we’re all becoming more aware of ultra-processed foods, it’s great that it isn’t one.” It’s also affordable and has a mild and palatable flavor, says Dr Federica Amati, head nutritionist at Zoe. “It works as a protein ingredient when you don’t want to use more eggs, tofu, meat, or fish.” For those in the market for a good, high-protein breakfast, it also works brilliantly on sourdough or in your morning eggs.

Why is it lumpy?

So it’s protein-rich, affordable, and low-calorie—that explains why so many people swear by it. However if, like me, you’re wondering why it’s so offensively lumpy, then here’s an explainer on that distinctive texture: “These clumps are actually protein and they’re really good for you,” says Dr Rossi. “Cottage cheese is made with milk and there are two types of protein in milk, casein (80%) and whey (20%). When you add an acid to milk, it coagulates the casein protein, which forms clumps, but the whey doesn’t react.”

The different proteins do different things. Casein proteins are digested slower, making you feel fuller for longer, whereas whey proteins are more rapidly digested. “That’s why whey protein is typically better consumed after the gym, when you need those amino acids to go to your muscles to help build them,” says Dr. Rossi.

Is cottage cheese good for you?

Yes, it is, all of our experts agree. “A one cup serving has 25g of protein, 11g of carbohydrates (nine of which are sugars as lactose), and a decent amount of potassium and calcium,” advises Dr Amati. “Interestingly, it’s a good source of selenium, which is something we need for good thyroid health, plus it also contains fat but in lower quantities than other cheeses.”

Other health benefits include mild blood pressure regulation, plus it also contains small amounts of calcium. If you get the right kind—from a farm or cheese shop—it will also be a fermented food, meaning it’s good for the gut. “Traditionally, you need milk and an acid to make it,” Dr Rossi says. “When the bacteria meet the lactose, they produce these acids which can then cause coagulation. To make this process a lot quicker, easier, and probably cheaper, a lot of the time they just add vinegar as the acid, which means it doesn’t contain live bacteria and isn’t a fermented food.” For those who want a fermented form of cottage cheese, be sure to look for the term “live” on the label because that indicates that what they’ve used is actual bacteria. It’s also worth looking at other ingredients on the label to ensure there are no extra additives, including thickeners or added sugars.

How to eat cottage cheese

By this point in the article, you’re either a yes or a no. But the great thing about cottage cheese is that it can be eaten in so many different ways. Dr. Amati name-checks some viral cottage cheese pancakes on Zoe as a delicious and protein-rich way to enjoy a Saturday morning stack, but Dr. Rossi is a particularly big fan and says she eats it nearly daily. “It acts as an excellent dressing in salads when mixed with balsamic vinegar; plus I also love to eat it on sourdough with some tuna and tomato,” she says. “It’s a great staple food.”