Guide · Oct 22, 2026
Cottage Cheese, Apple and Walnut Plate
Cottage cheese with crisp apple slices, walnuts, cinnamon and a little honey. A light, protein-forward way to break a fast or tide you over in your window.
Last updated
Short answer: Put 1 cup cottage cheese on a plate with a sliced apple, a spoon of chopped walnuts, a pinch of cinnamon and a little honey. Five minutes, about 30 grams of protein.
Not every Ping has to be a full meal. If you're breaking a longer fast and want to start light, or need something between meals in your window, this plate gives you about 30 grams of protein with almost no effort.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Starting light after a longer fast
Some people find a smaller first meal sits better after a long fast, then eat a full meal an hour or two later. Do what works for you; if you have a medical condition, check with your doctor before fasting for long stretches.
Make it a meal
Add a slice of whole-grain toast, or double the cottage cheese and add a second piece of fruit.
Nutrition estimate
One plate comes out to about 360 calories, 31 g protein, 12 g fat, 35 g carbohydrate, 5 g fiber and 28 g sugar, with about 920 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Brands vary, especially for cottage cheese, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Cheese, cottage, lowfat, 1% milkfat (FDC ID 173417); Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688); Nuts, walnuts, english (FDC ID 170187); Honey (FDC ID 169640). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: cottage cheese with apple slices and walnuts, an AI-generated image made for PingDiet.
Swaps and substitutions
- Pear or berries work in place of the apple.
- Use plain Greek yogurt instead of cottage cheese.
- Pecans or almonds work instead of walnuts.
Cottage Cheese, Apple and Walnut Plate
Cottage cheese with crisp apple slices, walnuts, cinnamon and a little honey. A light, protein-forward way to break a fast or tide you over in your window.
By Michael Gonzales
- Prep
- 5 min
- Cook
- 0 min
- Total
- 5 min
- Makes
- 1 plate
Ingredients
- 1 cup low-fat cottage cheese, 1% or 2%
- 1 small apple, sliced
- 2 tbsp walnuts, chopped
- ground cinnamon, a pinch
- 1 tsp honey, optional
Method
- Spoon the cottage cheese onto a plate or into a shallow bowl.
- Core and thinly slice the apple and fan the slices beside it.
- Scatter the walnuts over the top, dust with cinnamon and drizzle with honey if you like.
Food safety and storage
- Keep it in the fridge at 40°F or below, and don't leave it out for more than 2 hours.
Nutrition per serving (estimate)
360 kcal · protein 31 g · carbs 35 g · fiber 5 g · fat 12 g · sugars 28 g · sodium 920 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.