High Protein Cottage Cheese Egg Salad – Light, Creamy, and Filling

If you’re looking for a protein-packed meal that’s simple, delicious, and surprisingly creamy without the mayo, this high protein cottage cheese egg salad is just what you need. Combining classic hard-boiled eggs with creamy cottage cheese gives this dish a light yet indulgent texture, loaded with nutrients and flavor.

Cottage cheese not only replaces mayonnaise but adds even more protein and calcium — making this a clean, balanced option for lunch, snacks, or even post-workout meals. It’s tangy, fresh, and easy to customize with herbs, spices, or veggies.

Perfect for meal prep or a quick no-cook meal, this is a modern twist on traditional egg salad that feels just as comforting, but far more nourishing.

Ingredients Overview

Each ingredient in this egg salad plays a role in its creamy texture, savory flavor, and nutritional balance.

1. Hard-Boiled Eggs

Eggs are a staple protein, rich in:

• Protein (6–7g per egg)

• Vitamin D, B12, and healthy fats

• A tender texture and classic egg salad flavor

Use fresh, well-cooked eggs with firm whites and bright yellow yolks. Chill them before mixing to prevent the salad from becoming runny.

2. Cottage Cheese

Replacing mayo, cottage cheese adds:

• Creaminess with fewer calories

• High protein (~13g per ½ cup)

• Slight tang that complements eggs

Choose full-fat or low-fat based on preference. Small curd blends better, but any type works. Blend for a smoother texture if desired.

3. Mustard

Adds acidity and depth. Dijon or yellow mustard both work — adjust to taste.

4. Green Onions or Chives

Fresh herbs add mild sharpness and a pop of color. You can also use:

• Minced red onion

• Dill

• Parsley

5. Seasonings

Simple pantry staples like:

• Salt and black pepper

• Optional: garlic powder, smoked paprika, or celery seed

Add after mixing and adjust to taste — cottage cheese is slightly salty already.

Optional Add-ins:

• Chopped celery or pickles for crunch

• Crumbled bacon (for non-vegetarian version)

• Avocado for healthy fat and creaminess

• Hot sauce for a kick

Step-by-Step Instructions

This salad comes together in minutes with a few simple steps.

1. Hard Boil and Cool the Eggs

Place 6 eggs in a saucepan, cover with water, and bring to a boil.

Once boiling, cover, turn off heat, and let sit for 10–12 minutes.

Drain and transfer eggs to an ice bath. Once cooled, peel and chop roughly.

2. Mix the Base

In a medium bowl, combine:

• ½ cup cottage cheese

• 1 teaspoon mustard

• Salt and pepper to taste

Stir until smooth. If you want it creamier, blend the cottage cheese first using a food processor.

3. Fold in the Eggs

Add chopped eggs and gently fold them into the cottage cheese mixture.

Add:

• 2 tablespoons chopped green onion or chives

• Optional spices or mix-ins

Taste and adjust seasoning.

4. Chill and Serve

Let the salad chill for 15–30 minutes before serving to allow flavors to meld.

Serve as desired — see serving ideas below.

Tips, Variations & Substitutions

Tips:

• Use cold eggs to keep the salad creamy, not watery.

• Blend cottage cheese for a smoother finish.

• Chop eggs coarsely for texture or finely for a sandwich-friendly spread.

Variations:

• Greek-Inspired: Add diced cucumber, olives, and fresh dill.

• Spicy: Mix in hot sauce, jalapeños, or a dash of cayenne.

• Bacon Ranch: Stir in chopped turkey bacon and ranch seasoning.

Substitutions:

• No mustard? Use lemon juice or apple cider vinegar for acidity.

• Dairy-free? Try mashed avocado or vegan yogurt instead of cottage cheese.

• Low-fat? Use low-fat or non-fat cottage cheese and add extra spices for flavor.

Serving Ideas & Occasions

This egg salad is incredibly versatile. You can serve it:

• On whole grain toast or English muffins

• Stuffed in pita or wraps

• In lettuce cups for a low-carb option

• As a dip with crackers or cucumber rounds

• Over a bed of greens as a quick protein-rich salad

Perfect for:

• Meal prep lunches

• Post-gym recovery meals

• High-protein snacks

• Low-carb keto-style eating

Nutritional & Health Notes

This cottage cheese egg salad is:

• High in protein (20–25g per serving)

• Low in carbs and refined sugar

• A good source of healthy fats, choline, and B vitamins

Compared to mayo-based egg salads, this version is:

• Lower in calories

• Higher in protein

• More satiating for long-lasting energy

Nutrition (approx. per 1 cup serving):

• 250–280 calories

• 22–25g protein

• 3–5g carbs

• 15–18g fat (depending on egg yolks and cottage cheese fat content)

FAQs

Q1: Can I make this ahead of time?

A1: Yes! It keeps well in the fridge for 3–4 days in an airtight container. Stir before serving, as cottage cheese may release moisture.

Q2: Can I use Greek yogurt instead of cottage cheese?

A2: Absolutely. Greek yogurt offers a tangier flavor and creamy consistency, with similar protein. Blend it for smoothness and adjust seasoning to taste.

Q3: Is this recipe keto-friendly?

A3: Yes. It’s low in carbohydrates and high in protein and fat, making it a great fit for keto and low-carb diets.

Q4: Can I make it without eggs?

A4: You can make a similar spread using tofu, avocado, or mashed chickpeas with cottage cheese — but it won’t be a traditional egg salad.

Q5: What kind of cottage cheese is best?

A5: Use small-curd cottage cheese for smoother texture. Full-fat versions are creamier and more satisfying, but low-fat options also work.

Q6: How can I make the salad creamier?

A6: Blend the cottage cheese before adding eggs or mix in a bit of Greek yogurt or mashed avocado for extra creaminess.

Q7: How do I serve this for meal prep?

A7: Pack it in small containers and pair with pre-cut veggies, whole grain crackers, or boiled potatoes. It also works great in mason jar salads layered over greens.

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