This High Protein Cottage Cheese Egg Salad is a fresh take on a classic lunch staple—only lighter, creamier, and more nutrient-dense. By swapping out most (or all) of the mayo for protein-rich cottage cheese, you get a velvety texture with fewer calories and a lot more nutritional value. It’s perfect for meal prep, low-carb lunches, or post-workout refueling.
Egg salad has long been a beloved picnic food and deli favorite, but it often relies heavily on mayonnaise, which can make it overly rich and calorie-dense. This version lightens things up without sacrificing flavor. The whipped cottage cheese creates a luscious, creamy base while adding extra protein and probiotics to the mix.
You can serve this versatile salad in lettuce wraps, on whole grain toast, in sandwiches, or straight from the bowl. It’s an easy, 10-minute recipe that’s endlessly customizable, wholesome, and deeply satisfying.
Ingredients Overview
Each ingredient in this cottage cheese egg salad is chosen for flavor, texture, and nutrition. Here’s what you’ll need and why:
1. Hard-Boiled Eggs
The core ingredient—rich in protein and healthy fats. Hard-boiled eggs provide the creamy yolk and soft white texture that makes egg salad so comforting.
2. Cottage Cheese
This replaces mayonnaise, offering a creamy texture with much less fat and more protein. Use full-fat or low-fat versions depending on your dietary needs. Blending the cottage cheese smooth before mixing helps mimic the traditional egg salad consistency.
3. Dijon Mustard
Adds tanginess and depth. A small amount goes a long way in brightening the salad and cutting through the richness.
4. Lemon Juice
A splash of acid balances the flavors and prevents the salad from tasting too heavy. Fresh lemon juice is best.
5. Celery
Adds a crisp, refreshing crunch. It contrasts beautifully with the creaminess and brings a classic element back to the egg salad.
6. Green Onion or Chives
Mild onion flavor enhances the salad without overpowering it. Chives bring a bit of elegance and color.
7. Salt and Pepper
Essential for seasoning. Start small and adjust to taste.
Optional Add-ins:
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Fresh dill or parsley for herbaceous flavor
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Paprika or smoked paprika for warmth
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Greek yogurt to mix with the cottage cheese for a creamier texture
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Avocado for healthy fats and silky richness
Step-by-Step Instructions
This recipe comes together in under 10 minutes, especially if you already have hard-boiled eggs on hand.
1. Hard-Boil the Eggs
Place 6 eggs in a saucepan, cover with water, and bring to a boil. Once boiling, cover, turn off the heat, and let sit for 10–12 minutes. Cool in an ice bath, peel, and chop.
Tip: You can also use pre-boiled eggs to save time.
2. Prepare the Cottage Cheese Base
In a small food processor or blender, whip:
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½ cup cottage cheese
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1 tsp Dijon mustard
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1 tsp lemon juice
Blend until smooth. If you like texture, skip this step and use the cottage cheese as-is.
3. Chop the Veggies
Dice:
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1 celery stalk
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1 green onion (or 1 tbsp chives)
These add crunch and flavor contrast.
4. Combine Everything
In a medium bowl, mix:
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Chopped eggs
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Whipped cottage cheese mixture
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Celery and onion
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Salt and pepper to taste
Gently fold to combine. Taste and adjust seasoning if needed.
5. Chill or Serve
You can serve immediately or refrigerate for 1–2 hours for the flavors to meld.
Tips, Variations, and Substitutions
Pro Tips
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Blend cottage cheese if you want a smooth, mayo-like consistency.
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Adjust texture: Mash some eggs and leave others chopped for variety.
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Chill before serving for the best flavor.
Variations
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Spicy Kick: Add a dash of hot sauce or diced jalapeños.
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Keto Version: Add chopped avocado or bacon bits.
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Mediterranean Twist: Add chopped cucumber, feta, and dill.
Substitutions
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Greek Yogurt: Replace some or all of the cottage cheese.
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Red Onion: Use in place of green onion for a sharper bite.
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Herbs: Try basil, tarragon, or cilantro depending on your preference.
Serving Ideas & Occasions
This egg salad is perfect for:
Light Meals
Serve over a bed of greens, in lettuce wraps, or in halved avocados for a refreshing, low-carb lunch.
Hearty Sandwiches
Spread it on sourdough, whole grain toast, or stuffed into pita pockets. Add sliced tomatoes or arugula for freshness.
Meal Prep
Make a batch and store it in the fridge for up to 4 days. It’s great in lunchboxes, quick snacks, or as a protein boost for other meals.
Brunch Boards
Scoop into small bowls alongside crackers, veggies, olives, and fresh fruit for a DIY brunch spread.
Nutritional & Health Notes
This cottage cheese egg salad is not just delicious—it’s incredibly nutritious.
High Protein
Each serving offers a protein-rich combination from eggs and cottage cheese, making it ideal for muscle recovery, blood sugar balance, and satiety.
Lower Fat
By skipping traditional mayo, the fat content is reduced significantly—especially if you use low-fat or fat-free cottage cheese.
Probiotics
Cottage cheese contains live cultures that support gut health (check your label to confirm).
Low Carb & Keto-Friendly
With no added sugar and minimal carbs, this recipe fits well into low-carb or keto meal plans.
FAQ
1. Is it okay to eat raw cottage cheese in egg salad?
Yes. Cottage cheese is pasteurized and completely safe to eat without cooking. It adds a fresh, creamy base to this dish.
2. Can I use mayonnaise instead of cottage cheese?
Yes, or try a 50/50 mix if you’re transitioning to a lighter version. Greek yogurt is another alternative.
3. How long does this egg salad last in the fridge?
It keeps well for up to 4 days in an airtight container. Stir before serving if any separation occurs.
4. Can I make this dairy-free?
You can use dairy-free yogurt or mayo, but the high-protein aspect from cottage cheese will be lost. There are a few high-protein vegan alternatives available.
5. Is this good for weight loss?
Yes, especially when eaten with high-fiber veggies or low-carb options. It’s filling, protein-packed, and naturally low in sugar.
6. Can I add more vegetables?
Absolutely. Chopped bell peppers, radishes, cucumbers, or spinach all mix in well and add crunch or freshness.
7. What’s the best bread to serve this on?
Whole grain bread, sourdough, or low-carb wraps are great options. For gluten-free, use rice cakes or GF toast.