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Grilled cheese sandwiches are a comforting favorite, but most versions lack protein and rely on high-fat cheeses like cheddar, making them an XO that’s difficult to burn—especially if you’re still working on rebuilding your clean lean body mass (CLBM).
This lightened-up version changes the game by using cottage cheese instead. Not only is cottage cheese significantly higher in protein and much leaner, but it also allows this sandwich to remain a true E Meal, giving you all the satisfaction of a grilled cheese without the metabolic setback.
A small splash of apple cider vinegar (ACV) works as a secret weapon here—it helps your body absorb the protein more effectively, directing those nutrients straight to your muscles. If you love the benefits of ACV, you can also kick off your meal with an ACV Burner Shot for an added boost.
Don’t forget to add veggies to round out your plate! A simple side of cuke chips—thinly sliced cucumbers topped with TH Nutritional Yeast and TH Mineral Salt—is a quick and delicious way to boost nutrients. You can also enjoy a spoonful or two of fermented goodness like sauerkraut or kimchi, which supports digestion and overall gut health.
For the perfect base, you can use on-plan, sprouted store-bought bread, but keep in mind that Pearl’s preferred sourdough rye bread isn’t ideal for this recipe—it’s too dense and thick to work well. If you prefer homemade, consider options like Serene’s Peasant Bread or Gluten-Free Sourdough No Carb Easy Bread.
If you go with the Gluten-Free Sourdough No Carb Easy Bread, make sure to add a side of fruit to keep this meal within E guidelines. This small adjustment ensures you get the right balance of protein, fiber, and slow-burning energy while keeping it light, nourishing, and metabolism-friendly.
~Pearl
Protein Grilled Cheese
Description
Most grilled cheese sandwiches lack protein, and since they typically use common forms of cheese like cheddar, they’re the kind of XO you probably cannot burn so well if you’ve still got a way to go building back your CLBM. Cottage Cheese offers you more protein, and it is much leaner, so it allows this sandwich to be a true E. The little bit of ACV allows the protein to be more easily absorbed into your muscles (although feel free to begin your meal with a Burner Shot if you desire.) Don’t forget to add more veggies to the side of your plate. Cuke chips (sliced cucumber topped with TH Nutritional Yeast and TH Mineral Salt) are always fabulous or just enjoy a spoonful or two of sauerkraut or kimchi. You can use on-plan sprouted store-bought bread. (Pearl’s recommendations here for the sourdough rye bread she purchases do not work well for this recipe as it is too dense and thick.) Or you can enjoy homemade such as Serene’s Peasant Bread or Gluten-Free Sourdough No Carb Easy Bread, but if using this last option, consider adding a side of fruit to make this an E Meal. This recipe is part of the Wisdom Recipe Collection.
Single Serve Recipe
Ingredients
Optional Add-Ins
Instructions
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In a small bowl, mash the Light Laughing Cow Cheese with the cottage cheese with a fork until combined. Add the nutritional yeast, bacon bits, ACV, and Mineral Salt, and stir well.
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Smear the cottage cheese mixture onto one slice of the bread. Top with the desired add-on options.
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Top with the other slice of bread. Lightly spray the top of the bread with coconut or olive oil, then place it, spray side down, in a small fry pan set to medium heat.
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Allow the sprayed side to brown, and while it is doing so, lightly spray the top of the other piece. Once the bottom slice is browned, carefully flip the sandwich. Place a lid on the pan and lower the heat to low. Allow the bottom side to brown and the cottage cheese mixture to melt in the closed pan.
Note
Protein Nerd Notes
If adding 2 – 3 ounces of the Plainville Farms turkey, you’ll have all your Protein Nerd Level 3 needs covered for this recipe. If you prefer it without that addition, just the 1/4 - 1/3 cup of cottage cheese does not give you enough protein. You can have a serving of TH ESSENTIAL, or if you prefer getting super filled up… the Side Protein & Fiber Chocolate Milk should do the trick. That drink goes well with this sandwich. Other ways to get more protein would be to use close to a full serving of TH Optimized Collagen in a coffee or tea on the side or by chugging close to a serving of TH Optimized Collagen with 1 tsp of TH ESSENTIAL in a little water right before your meal then chasing with more water. Or you could have the PYY Booster using 1 Tbs each of TH Optimized Plant Protein Powder and TH Optimized Whey Protein Powder or a small serving of Optimized Protein Mousse.
