(Note: Some of the links in this post are affiliate links, and we will be compensated when you make a purchase by clicking through our links at no additional cost to you.)
Looking for a quick, heart-healthy meal or snack that’s both satisfying and easy to make? This 5-minute high protein berry bowl made with cottage cheese is your new go-to. Whether you’re fueling up in the morning or winding down in the evening, this low-sodium, DASH diet–approved dish is creamy, crunchy, naturally sweet—and totally crave-worthy.
It’s packed with fiber, potassium, and protein, making it a smart choice for anyone trying to lower blood pressure or simply eat cleaner without sacrificing flavor. Plus, there’s no cooking required and zero added sugar.
Why This Recipe Is Great for Lowering Blood Pressure
This simple bowl checks all the boxes for a DASH (Dietary Approaches to Stop Hypertension) meal or snack:
- Low-Sodium Cottage Cheese: Only 59mg of sodium per serving and 16g of protein to keep you full.
- Mixed Berries: Rich in antioxidants, fiber, and potassium—key nutrients for blood pressure control.
- Walnuts: A source of heart-healthy fats and plant-based omega-3s.
- Grape Nuts (or similar whole grain cereal): Adds crunch, fiber, and whole grains without added sugar.
- No Added Sugar or Salt: Sweetness comes naturally from the berries and vanilla extract.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
5-Minute High Protein Berry Bowl with Cottage Cheese Recipe
Active time: 5 minutes
Total Time: 5 minutes
Serves: 4 servings
Ingredients
2 cups unsalted low-fat plain cottage cheese
½ teaspoon vanilla extract
1 cup frozen mixed berries (thawed slightly)
¼ cup Grape Nuts cereal (or any high-fiber, low-sugar alternative)
¼ cup chopped walnuts
Instructions
- In a mixing bowl, combine the cottage cheese and vanilla extract until smooth.
- Divide the mixture evenly into 4 small bowls (about ¾ cup each).
- Top each serving with:
- ¼ cup mixed berries
- 1 tablespoon Grape Nuts
- 1 tablespoon chopped walnuts
- Enjoy immediately, or refrigerate for up to 2 days for a grab-and-go breakfast.
Nutrition Information (Per Serving) – 3/4 cup
Calories: 170
Total Fat: 6g
Sodium: 59mg
Total Carbohydrates: 14g
Sugars: 7g
Protein: 16g
Dietary fiber: 2g
Potassium: 152mg
When to Enjoy This Berry Bowl
This recipe isn’t just for breakfast! Try it as a:
- Post-workout snack
- Mid-afternoon energy boost
- Evening snack that won’t spike your blood pressure
- Light dinner when you want something satisfying but not heavy
- Breakfast
Tips & Substitutions
- Make it vegan: Use unsweetened plant-based yogurt or soft tofu instead of cottage cheese.
- Add greens: Stir in a handful of baby spinach or microgreens for extra fiber.
- Boost potassium: Add sliced banana or a sprinkle of chia seeds.
- For extra crunch: Toast the walnuts before adding.
- Make it dairy-free with unsweetened plant-based yogurt or blended silken tofu
Save This Low Sodium Power Bowl
Whether you’re on the DASH diet, watching your sodium, or just want a 5-minute high-protein snack, this berry bowl delivers big on flavor and health benefits. Pin it for later, share it with someone you care about, or prep a few ahead of time for grab-and-go meals.
