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Sour-cream, mayo, and cream swaps — the high-protein workhorse.
| Amount needed | Use instead | Notes |
|---|---|---|
| 1 cup (in dressings/dips) | 1 cup blended cottage cheese | More protein, less tang; blend until smooth. |
| 1 cup (baking) | 1 cup sour cream | The reverse swap — richer, less protein. |
| 1 cup (frozen treats) | 1 cup blended silken tofu | Vegan; needs lemon for tang. |
1 cup blended cottage cheese; 1 cup sour cream; 1 cup blended silken tofu.