How to get rid of sodium in cottage cheese?

January 9, 2026 •

3 min read

According to a study published in the Journal of the Academy of Nutrition and Dietetics, rinsing cottage cheese for just three minutes can reduce its sodium content by up to 63%. If you're wondering how to get rid of sodium in cottage cheese, this guide provides simple and effective techniques to make your favorite protein-packed food fit into a low-sodium diet.

Quick Summary

This guide outlines proven techniques, including rinsing, dilution, and blending, to significantly lower the sodium content of store-bought cottage cheese. It also explores flavorful salt-free additions and DIY recipes for a healthier dietary choice.

Key Points

Rinse thoroughly: Use a fine-mesh strainer and cool water for three minutes to reduce sodium by up to 63%.
Dilute the salt: Mix store-bought cottage cheese with unsalted versions, plain yogurt, or unsalted milk/cream to lower overall sodium content.
Make your own: Prepare homemade cottage cheese for complete control over the salt added and to avoid preservatives.
Add flavor naturally: Use fresh herbs like dill and chives, or spices such as garlic powder, to enhance taste without adding salt.
Sweeten it up: Mix in fresh fruits, nuts, honey, or maple syrup for a delicious and low-sodium alternative.
Check labels carefully: Look for low-sodium or no-salt-added cottage cheese brands at the store to start with a lower base.

Why is Cottage Cheese High in Sodium?

Salt is added to cottage cheese for several reasons, including acting as a preservative, enhancing flavor, and controlling moisture. The amount of salt can vary widely by brand and type, but a standard half-cup serving can contain a significant portion of your daily recommended sodium intake. For those with heart health concerns or those simply looking to reduce their sodium consumption, these levels can be problematic. This is where a few simple food preparation techniques come in handy.

Method 1: The Rinsing Technique

The most direct and proven method for reducing sodium is by rinsing the cheese. The process is straightforward but requires some care to maintain the curds' texture.

Step-by-Step Rinsing Guide

Prepare your equipment: Place a fine-mesh strainer or a colander lined with cheesecloth over a large bowl or in your sink.
Rinse thoroughly: Transfer the desired amount of cottage cheese into the strainer. Run cool water over the curds, gently stirring with your hands or a spoon to ensure all curds are rinsed equally.
Timing is key: Continue rinsing for approximately three minutes, as this duration has been shown to be most effective.
Strain and drain: Allow the curds to drain for 10-15 minutes, or until excess liquid is removed and the curds reach your desired consistency.
Serve or store: The rinsed cottage cheese is now ready to eat. Store any leftovers in an airtight container in the refrigerator.

Method 2: The Dilution Technique

For those who prefer not to rinse, or who find the texture change too drastic, the dilution method is an excellent alternative. This involves mixing the salty cottage cheese with a low-sodium dairy product.

Dilution Ideas

Mix with unsalted cottage cheese: If you can find it, combine your regular cottage cheese with an unsalted variety to balance out the sodium concentration.
Use plain yogurt: Stirring in a few spoonfuls of plain Greek yogurt or skyr can help dilute the saltiness and add a pleasant tang.
Add milk or cream: For a creamier result, mix a splash of milk or unsalted heavy cream into the curds. This method not only reduces the sodium concentration but also enhances creaminess.

Method 3: The Homemade Approach

Making your own low-sodium cottage cheese at home gives you complete control over the salt content. While it requires more time, the result is a fresh, flavorful, and incredibly low-sodium product. The general process involves heating milk, adding an acid to curdle it, straining the curds, and then optionally mixing in a small amount of unsalted cream.

Homemade vs. Store-Bought Cottage Cheese


Feature	Homemade (Low-Sodium)	Store-Bought (Standard)
Sodium Content	Very low; controllable by adding minimal or no salt.	Can be very high (350-500+ mg per 1/2 cup).
Texture	Can be customized by how long you drain and press the curds.	Varies by brand (large vs. small curd) but is fixed.
Ingredients	Simple and pure (milk, acid, optional salt and cream).	Often contains added thickeners like carrageenan and guar gum.
Flavor	Naturally mild; can be enhanced with fresh herbs or fruit.	Often has a more pronounced salty flavor profile.
Shelf Life	Shorter due to the lack of preservatives.	Longer due to added preservatives and salt.
Effort	Requires more time and preparation.	Instant and ready-to-eat convenience.

Add Flavor Without Adding Salt

After rinsing or preparing your low-sodium cottage cheese, you can add flavor back in using salt-free options.

Fresh Herbs and Spices: Mix in chopped fresh chives, dill, parsley, or add a dash of black pepper and garlic powder for a savory boost.
Fresh Fruit and Nuts: For a sweet-and-savory combo, top your cottage cheese with berries, peaches, pineapple, or a sprinkle of unsalted nuts.
Veggies: Diced cucumbers, tomatoes, or bell peppers can provide a fresh crunch and flavor.
Nut Butters and Honey: Swirl in a spoonful of unsalted peanut or almond butter and a drizzle of honey or maple syrup for a decadent treat.

Conclusion

Reducing the sodium in cottage cheese is not only possible but also a simple adjustment that can have a positive impact on your health. By using the rinsing method, diluting with other dairy products, or opting for a homemade version, you can transform a high-sodium staple into a heart-healthy, versatile food. With a bit of creativity, you can add flavorful, salt-free ingredients to enjoy cottage cheese without compromising your dietary goals. By understanding the reasons behind the high sodium content and knowing your options, you can make smarter, healthier choices for your meals and snacks.

Frequently Asked Questions

Yes, studies have shown that rinsing cottage cheese under cool, running water for three minutes can reduce its sodium content by as much as 63%.

Rinsing can alter the texture by washing away some of the creamy whey, making the remaining curds a bit firmer. Some people prefer this, while others may find it less enjoyable.

You can dilute the sodium by mixing the regular cottage cheese with an unsalted version, or by stirring in some plain yogurt, milk, or cream. You can also simply reduce your serving size.

To add flavor without salt, mix in fresh herbs like chives or dill, spices like black pepper or garlic powder, or add fresh fruit, nuts, or a drizzle of honey.

Yes, many brands now offer low-sodium or no-salt-added cottage cheese options. Check the dairy aisle and read the nutritional labels carefully.

No, it is a straightforward process involving heating milk, adding an acid like vinegar or lemon juice to create curds, and then straining them. It takes more time than opening a tub but gives you complete control over ingredients.

Salt is added for several reasons, including preserving the product by inhibiting bacterial growth, enhancing flavor, and controlling the moisture content of the curds.