Quick answer: This no-cook snack bowl combines deli roast beef with cottage cheese and cucumber for about 28 grams of protein in 10 minutes. Sodium runs on the higher side for this pillar at about 600mg per serving (~26% of the WHO’s 2,300mg daily limit) — see the note below if that matters to you.
Why This Snack Works
Two animal protein sources carry this one: a 3-ounce portion of deli roast beef and half a cup of 4% cottage cheese, combined for roughly 28 grams of protein without turning on a stove. Cucumber adds crunch and water content, which keeps the bowl from feeling as dense as the protein count might suggest.
Ingredients
- ½ cup (113g) cottage cheese, 4% milkfat
- 3 oz (85g) deli roast beef, torn into bite-sized pieces
- 1 cup cucumber, sliced into half-moons
- 1 tsp Dijon mustard
- 1 tsp olive oil
- Black pepper, to taste
- Fresh chives, chopped (optional)
Protein & sodium breakdown (per serving, preliminary)*
| Ingredient | Amount | Protein | Sodium |
|---|---|---|---|
| Cottage cheese, 4% | ½ cup (113g) | ~12.5g | ~200mg |
| Deli roast beef | 3 oz (85g) | ~15g | ~350mg |
| Cucumber | 1 cup sliced | ~0.6g | ~2mg |
| Dijon mustard | 1 tsp | ~0.1g | ~55mg |
| Olive oil | 1 tsp | 0g | 0mg |
| Total | ~28g | ~607mg |
* Preliminary estimates based on standard ingredient weights. Pending verification against USDA FoodData Central.
A Note on Sodium
About 600mg per serving, roughly 26% of the WHO’s 2,300mg daily limit — higher than most other recipes in this pillar, since deli meat and cottage cheese are both salted ingredients stacked in the same bowl.
- Deli roast beef: ~350mg
- Cottage cheese: ~200mg
- Dijon mustard: ~55mg
- Everything else: ~2mg
What helps: look for a “lower sodium” deli roast beef at the counter — most delis carry one — or use leftover home-roasted beef instead, which typically runs well below deli-counter levels.
How to Make It
- Spoon the cottage cheese into a bowl as your base.
- Tear the roast beef into bite-sized ribbons rather than leaving it in flat slices — torn pieces mix through the bowl instead of sitting on top in one piece.
- Add the cucumber, then dot with Dijon mustard, drizzle with olive oil, and finish with black pepper and chives if using.
Tip: Tear the Roast Beef, Don’t Slice It
Deli roast beef comes in flat, slightly rubbery sheets that don’t break apart on their own the way shredded chicken or flaked tuna do. Tearing it by hand into smaller pieces before it goes in the bowl means every bite has roast beef in it, instead of ending up with one large piece at the bottom.
Substitutions
- No roast beef? Deli turkey or ham work the same way — turkey is milder, ham is saltier still, so adjust the mustard if you swap.
- Lower sodium: home-roasted beef instead of deli-counter roast beef cuts the sodium noticeably without changing the recipe otherwise.
- No Dijon? Whole grain mustard adds texture along with the tang.
Storage & Make-Ahead
Keep the roast beef and cucumber in separate containers from the cottage cheese if you’re prepping more than a few hours ahead — the salt in the roast beef draws moisture out of the cucumber over time. Assembled, this keeps reasonably well for about a day in the fridge, though it’s best eaten the same day it’s made.
Roast Beef & Cottage Cheese Snack Bowl
Ingredients
Method
- Spoon cottage cheese into a bowl.
- Tear roast beef into pieces and add to the bowl.
- Add cucumber, mustard, olive oil, pepper and chives.
Notes
- Ask for lower-sodium roast beef at the deli counter if you’re watching sodium.
- Best eaten the day it’s made.
FAQs
Is this recipe high in sodium?
It runs higher than most snacks in this collection — about 600mg per serving, roughly a quarter of the WHO’s daily limit — mainly from the deli roast beef and cottage cheese together. If you’re watching sodium, ask your deli counter for a lower-sodium roast beef option.
Can I use a different deli meat?
Yes — turkey or ham both work. Turkey is milder and slightly lower in sodium; ham is saltier, so you may want to skip the mustard or use less.
Can I meal prep this?
Keep the components separate and combine just before eating. Assembled ahead, the cucumber will release water into the bowl within a few hours.
What’s a lower-sodium substitute for deli roast beef?
Home-roasted beef, sliced or torn yourself, typically runs well below what you’d get from a deli counter, since deli meats are brined and processed for shelf life.
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Related Recipes
- Loaded Cottage Cheese Snack Bowl — the simpler, lower-sodium version of this same cottage cheese base
- High Protein Snacks — the full pillar this recipe belongs to
