High Protein Egg Salad With Cottage Cheese

High Protein Egg Salad With Cottage Cheese is a delicious meal that’s both satisfying and nutrient-dense. This recipe transforms the classic egg salad by introducing cottage cheese, which gives it a rich, creamy texture while bumping up the protein content. Perfect for a quick lunch on-the-go or a flavorful addition to your meal prep, this egg salad balances protein and taste effortlessly.

Recipe Information

• Prep Time: 15 minutes
• Cook Time: 12 minutes
• Total Time: 27 minutes
• Servings: 4
• Difficulty Level: Easy

Nutrition Information

• Calories per serving: 210
• Protein: 24 grams
• Carbohydrates: 8 grams
• Fat: 9 grams
• Fiber: 1 gram
• Sugar: 2 grams
• Sodium: 550 mg

Why Make This High Protein Egg Salad With Cottage Cheese

This High Protein Egg Salad is a healthy twist on a classic dish. By using cottage cheese, you gain not only additional protein but also a deliciously creamy consistency without the excessive calories often found in mayonnaise-heavy recipes. This salad is ideal for those looking to incorporate more protein into their diet, whether you’re an athlete, a busy professional, or just someone trying to eat healthier. Plus, it’s versatile! You can serve it on whole grain bread, in wraps, or on a bed of greens, making it adaptable for various dietary lifestyles.

How to Make High Protein Egg Salad With Cottage Cheese

Ingredients:

• 8 large eggs
• 1 cup (225 g) low-fat cottage cheese (small curd preferred)
• 2 tbsp plain Greek yogurt (or light mayonnaise, or half-and-half mix)
• 1 tsp Dijon mustard (adjust to taste)
• 1 tsp yellow mustard (optional but adds classic egg salad flavor)
• 1 stalk celery, finely diced (about 1/2 cup)
• 2 tbsp red onion or green onion, finely minced
• 1 tbsp fresh chives or parsley, finely chopped (plus extra for garnish)
• 1/4 tsp garlic powder (optional)
• 1/4 tsp onion powder (optional)
• 1/4 –1/2 tsp smoked paprika or sweet paprika (plus a pinch for garnish)
• 1/2 –3/4 tsp fine sea salt, or to taste
• 1/4 tsp freshly ground black pepper, or to taste
• 1 –2 tsp lemon juice or apple cider vinegar, to brighten flavor (optional)
• 1 –2 tbsp finely diced pickles or dill relish (optional, for tang and crunch)
• To serve (optional but recommended):
  • Whole grain bread, toasted, or high-protein wraps
  • Lettuce leaves (romaine, butter lettuce, or iceberg)
  • Sliced tomato and cucumber
  • Extra chopped herbs for topping
  • A drizzle of hot sauce or a sprinkle of red pepper flakes for heat

Directions:

### Step 1: Hard-boil the Eggs

Place the eggs in a single layer in a medium saucepan. Cover with cold water by about 1 inch. Set over medium-high heat and bring just to a full boil. Once boiling, turn off the heat, cover with a lid, and let sit for 10–12 minutes for fully set yolks. After the time is up, transfer eggs immediately to a bowl of ice water and let cool for at least 10 minutes. This stops cooking and makes peeling easier.

### Step 2: Peel and Chop the Eggs

Gently crack each cooled egg on the counter and peel under running water if needed. Pat eggs dry with a paper towel. Roughly chop the eggs into small bite-size pieces (about 1/4–1/2 inch). Set aside.

### Step 3: Prepare the Creamy High-Protein Base

In a medium mixing bowl, add the cottage cheese and Greek yogurt (or light mayo). Use a fork or small whisk to mash and stir the cottage cheese slightly so it becomes a bit creamier but still has some texture. Mix in Dijon mustard, yellow mustard (if using), garlic powder, onion powder, paprika, salt, and black pepper. Taste the base and adjust seasoning now: add more mustard for tang, more salt/pepper as needed, and a teaspoon of lemon juice or vinegar if you want extra brightness.

### Step 4: Add Vegetables and Herbs

Stir in the finely diced celery and minced onion (red or green onion). Add chopped chives or parsley and diced pickles or relish, if using. Mix well so the vegetables and herbs are evenly distributed through the cottage cheese mixture.

### Step 5: Fold in the Eggs

Add the chopped hard-boiled eggs to the bowl. Using a spatula or large spoon, gently fold the eggs into the mixture, being careful not to mash them too much; you want visible egg pieces. If the salad seems too thick, add 1–2 teaspoons more yogurt, mayo, or a splash of milk to loosen, then stir again.

### Step 6: Adjust Final Seasoning

Taste the egg salad. Add a pinch more salt, pepper, mustard, or paprika if needed. If you like a bit of heat, add a few drops of hot sauce or a pinch of red pepper flakes and mix well.

### Step 7: Chill (Recommended for Best Flavor)

Cover the bowl and refrigerate for at least 30 minutes to 1 hour. This allows flavors to meld and the texture to firm up slightly, making it easier to spread or scoop.

### Step 8: Serve

Stir briefly before serving. Spoon the egg salad onto toasted whole grain bread or into high-protein wraps, or serve scoops on a bed of crisp lettuce. Garnish with extra chopped herbs and a light sprinkle of paprika on top. Add sliced tomato, cucumber, or additional crunchy veggies alongside if desired.

How to Store High Protein Egg Salad With Cottage Cheese

Transfer any leftovers to an airtight container and refrigerate for up to 3 days. Stir before each use, as a bit of liquid may separate over time. This makes it easy to enjoy your egg salad as quick snacks or lunches throughout the week.

Expert Tips for Perfect High Protein Egg Salad With Cottage Cheese

• Fresh Eggs: For the best results, use fresh eggs, which are easier to peel.
• Texture Preference: If you prefer a smoother texture, blend the cottage cheese in a blender or food processor before mixing it with the other ingredients.
• Adjust Seasonings: Don’t be afraid to adjust the seasonings according to your taste preferences. More mustard or pickles can add extra zing!
• Herb Variations: Experiment with other herbs like dill or cilantro to customize the flavor.
• Vegetable Add-Ins: Consider adding bell peppers, cucumbers, or even avocado for added nutrition and taste.

Delicious Variations

• Spicy Variation: Add diced jalapeños or a few dashes of hot sauce for a spicy kick.
• Mediterranean Twist: Mix in chopped olives, sun-dried tomatoes, or feta cheese for a Mediterranean flavor.
• Curried Egg Salad: Add curry powder for a unique twist and vibrant flavor.
• Avocado Addition: Replace some of the cottage cheese with smashed avocado for a rich, creamy texture and healthy fats.

Frequently Asked Questions

1. How can I make this salad vegan?

   • To create a vegan version, you can use silken tofu blended with nutritional yeast and a splash of lemon juice as a substitute for cottage cheese and Greek yogurt.

2. Can I use pre-boiled eggs?

   • Yes! Pre-boiled eggs save time, but be sure to get eggs that are properly cooked, as texture can vary.

3. Will the egg salad taste good the next day?

   • Yes, the flavors tend to meld and improve overnight in the fridge. Just be sure to store it properly in an airtight container.

4. Is it possible to freeze egg salad?

   • Freezing egg salad is not recommended due to the texture changes once thawed. It’s best enjoyed fresh or refrigerated.

5. Can I use different types of mustard?

   • Absolutely! Feel free to substitute with any mustard you prefer, such as whole grain or spicy mustard, depending on your taste preference.

Conclusion

This High Protein Egg Salad with Cottage Cheese is not only simple to prepare, but it’s also versatile and packed with nutrients. Enjoy its creamy texture combined with fresh crunch from vegetables, making it an excellent addition to any meal. Whether you serve it on its own, between slices of whole grain bread, or wrapped in a lettuce leaf, it promises to be a delightful dish that keeps you satisfied. We encourage you to try it out, and we’re confident you’ll find it both delicious and fulfilling. Happy cooking!

High Protein Egg Salad With Cottage Cheese

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• Author: lydia
• Total Time: 27 minutes
• Yield: 4 servings 1x
• Diet: High Protein

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Description

A delicious twist on the classic egg salad that incorporates cottage cheese for a rich, creamy texture and a boost in protein. Perfect for quick lunches or meal prep.

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Ingredients

Scale 1x2x3x

• 8 large eggs
• 1 cup low-fat cottage cheese (small curd preferred)
• 2 tbsp plain Greek yogurt (or light mayonnaise, or half-and-half mix)
• 1 tsp Dijon mustard (adjust to taste)
• 1 tsp yellow mustard (optional)
• 1 stalk celery, finely diced (about 1/2 cup)
• 2 tbsp red onion or green onion, finely minced
• 1 tbsp fresh chives or parsley, finely chopped (plus extra for garnish)
• 1/4 tsp garlic powder (optional)
• 1/4 tsp onion powder (optional)
• 1/4 – 1/2 tsp smoked paprika or sweet paprika (plus a pinch for garnish)
• 1/2 – 3/4 tsp fine sea salt, or to taste
• 1/4 tsp freshly ground black pepper, or to taste
• 1 – 2 tsp lemon juice or apple cider vinegar (optional)
• 1 – 2 tbsp finely diced pickles or dill relish (optional)
• To serve: Whole grain bread, toasted, or high-protein wraps; lettuce leaves; sliced tomato and cucumber; extra chopped herbs; hot sauce or red pepper flakes (optional)

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Instructions

1. Hard-boil the eggs: Place the eggs in a saucepan, cover with cold water, bring to a boil, turn off heat, cover, and let sit for 10-12 minutes. Transfer to ice water and cool.
2. Peel and chop the eggs: Crack and peel eggs, then chop into small pieces.
3. Prepare the creamy base: In a bowl, mix cottage cheese and Greek yogurt, mash slightly, then add mustard, garlic powder, onion powder, paprika, salt, and pepper. Adjust seasoning.
4. Add vegetables and herbs: Stir in celery, onion, chives, and pickles/relish if using.
5. Fold in the eggs: Gently fold the eggs into the mixture, adjusting with more yogurt or milk if too thick.
6. Adjust final seasoning: Taste and add salt, pepper, mustard, or paprika as needed.
7. Chill: Cover and refrigerate for 30 minutes to 1 hour to meld flavors.
8. Serve: Spoon onto toasted bread or lettuce, garnishing with herbs and additional toppings as desired.

Notes

For best results, use fresh eggs for easier peeling. Adjust seasonings based on taste preference. Consider adding other veggies like bell peppers for extra nutrition.

• Prep Time: 15 minutes
• Cook Time: 12 minutes
• Category: Salad
• Method: Boiling
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 210
• Sugar: 2g
• Sodium: 550mg
• Fat: 9g
• Saturated Fat: 2g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 1g
• Protein: 24g
• Cholesterol: 420mg