Healthy Cottage Cheese Fruit Jar (Low Sodium, High Protein & DASH Friendly)

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If you’re looking for a quick and heart-healthy snack that’s both delicious and low in sodium, this Healthy Cottage Cheese Fruit Jar checks all the boxes. It’s creamy, naturally sweet, and perfectly aligned with the DASH diet—a proven approach to lowering high blood pressure.

With just 15mg of sodium, 16g of protein, and zero added sugars, this easy snack can be prepped in under five minutes and stored in the fridge for a grab-and-go option the next day.

Why It’s Great for High Blood Pressure

The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes whole foods, fruits, vegetables, lean proteins, and low sodium intake. This cottage cheese jar is a perfect example:

• Low-sodium cottage cheese keeps your sodium levels in check without sacrificing protein.
• Peaches add natural sweetness, fiber, and antioxidants.
• Pecans offer healthy fats and magnesium, a mineral linked to blood pressure regulation.

It’s proof that healthy snacking can be easy, satisfying, and supportive of your heart health goals.

>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!

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Ingredients

½ cup low-fat, no-salt-added cottage cheese
½ cup diced peaches (fresh or thawed from frozen)
2 tablespoons chopped pecans

Instructions

1. Spoon the cottage cheese into a small mason jar or container.
2. Top with diced peaches.
3. Sprinkle with chopped pecans.
4. Cover and refrigerate for up to 1 day.

Tip: This makes an excellent mid-morning snack, , evening snack, post-workout recovery option, or even a light breakfast.

Nutrition Information (Per Serving) – 2 cups

Calories: 215

Total Fat: 12g

Sodium: 15mg

Total Carbohydrates: 12g

Sugars: 10g

Protein: 16g

Dietary fiber: 3g

Potassium: 305mg

Magnesium: 31mg

>>> Read more: Struggling to find easy low-sodium meals? Get this printable 7-Day Low-Sodium DASH Diet Meal Plan and make heart-healthy eating simple! Click here.

Save It for Later

If you’re trying to eat healthier, lower your sodium, or follow the DASH diet, pin this recipe and add it to your weekly meal prep!

Have you tried no-salt-added cottage cheese before? Let me know in the comments how you liked this snack combo—or your favorite low sodium add-ins!

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