I swapped mayo for cottage cheese in my high-protein egg salad to create a Healthier Egg Salad that’s protein-packed and perfect for lunches or quick meals.

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I started tinkering with egg salad because I was bored of the same old version. What I landed on is a creamy, tangy twist that uses low fat cottage cheese paired with eggs for a protein punch.

I know that sounds weird but trust me the texture is strangely addictive and light not heavy like usual salads. I eat it on quick lunches or bring it to potlucks and everyone asks whats different.

I call it my Healthier Egg Salad and I still cant believe how simple it feels while packing serious flavor and protein.

Ingredients

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Eggs: Protein powerhouse, vitamins, healthy fats, help build muscle, keep you full.
Low fat cottage cheese: Creamy, high protein, low carbs, calcium rich, good for muscle repair.
Greek yogurt optional: Adds creaminess, extra protein, slightly tangy, keeps salad moist without mayo.
Dijon mustard: Bright, tangy zip, low calorie, adds flavor without extra sugar.
Lemon juice: Fresh sour note, vitamin C, cuts richness and balances the flavors.
Celery: Crunchy fiber, low calorie, gives texture and hydration, little carbs.
Chives or dill: Fresh herbs, small carbs, antioxidants, brighten flavor, make it pop.
Smoked paprika optional: Warm smoky note, low calorie, adds depth and color without sodium.

Ingredient Quantities

6 large eggs

1 cup low fat cottage cheese (about 225 g)

2 tbsp plain Greek yogurt (optional)

1 tsp Dijon mustard

1 tsp fresh lemon juice

1/4 cup celery, finely chopped

2 tbsp green onion (scallion), thinly sliced

2 tbsp fresh chives or dill, chopped

1/2 tsp kosher salt

1/4 tsp black pepper

1/4 tsp smoked paprika (optional)

How to Make this

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1. Place 6 large eggs in a saucepan, cover with cold water by about an inch, bring to a boil, then lower heat and simmer 9 to 11 minutes for firm yolks; transfer to an ice bath right away to stop cooking and make peeling easier.

2. Peel the eggs (peel under running water if you hate stubborn shells), then roughly chop and set aside.

3. If your 1 cup low fat cottage cheese seems watery, drain it a little in a fine mesh sieve or press gently with a paper towel so the salad won’t be too runny.

4. In a medium bowl combine the drained cottage cheese, 2 tbsp plain Greek yogurt if you want it creamier, 1 tsp Dijon mustard, and 1 tsp fresh lemon juice; whisk or stir until mostly smooth (or pulse briefly in a mini blender for a silky texture).

5. Add 1/4 cup finely chopped celery, 2 tbsp thinly sliced green onion, and 2 tbsp chopped fresh chives or dill to the cottage cheese mix; fold to combine.

6. Fold the chopped eggs into the dressing gently so you keep some nice chunks, then season with 1/2 tsp kosher salt, 1/4 tsp black pepper and 1/4 tsp smoked paprika if you like a bit of smokiness; taste and adjust seasoning.

7. If you want a creamier, more uniform salad mash a few egg pieces with the back of a fork or pulse the whole mix briefly in a food processor, but don’t overdo it unless you want a spread.

8. Chill the salad at least 15 to 30 minutes so the flavors marry; it actually gets better after a few hours.

9. Serve on toast, in lettuce cups, on whole grain bread, or with crackers; garnish with extra chives and a sprinkle of paprika if you’re feeling fancy.

10. Leftovers keep well in an airtight container in the fridge for 3 to 4 days, but remember eggs lose some texture over time so eat sooner for best flavor.

Equipment Needed

1. Medium saucepan for boiling the eggs
2. Large bowl for an ice bath to stop the eggs right away
3. Slotted spoon or tongs to lift eggs out without splashing
4. Fine mesh sieve or paper towel to drain the cottage cheese if it’s watery
5. Large mixing bowl to combine cottage cheese, yogurt and seasonings
6. Chef’s knife and cutting board for chopping eggs, celery and herbs
7. Measuring spoons and a 1 cup measuring cup for accuracy
8. Whisk or fork (or a mini blender/food processor if you want it extra smooth)

FAQ

Q: How should I cook the eggs so they peel easy and don’t get a green ring?
A: Start eggs in cold water, bring to a boil, then lower heat and simmer 9 to 10 minutes for large eggs. Plunge them into an ice bath for 5 to 10 minutes before peeling. Older eggs peel easier than super fresh ones, so if you can use eggs that are a week old it helps.

Q: Can I swap the cottage cheese or skip the Greek yogurt?
A: Yes. You can use all cottage cheese or add more Greek yogurt for extra creaminess. If you want a silky texture, briefly blitz the cottage cheese in a blender. For dairy free, try mashed silken tofu or a dairy free yogurt, but taste will change.

Q: How long does this salad keep in the fridge?
A: Store in an airtight container, it stays good 3 to 4 days. Do not freeze, the texture and moisture will get weird.

Q: Want it chunkier or smoother, how do I get the texture I want?
A: For chunky, chop eggs coarsely with a knife or pulse a couple times in a food processor. For smooth, mash with a fork and blend the cottage cheese first or use an immersion blender for a few seconds.

Q: Can I make this ahead and pack it for lunch?
A: Totally. Make up to a day ahead for best flavor melding, up to 3 days if needed. If packing for sandwiches, keep bread or greens separate so they don’t get soggy, and chill until ready to eat.

Q: How much protein is in this recipe?
A: Roughly 65 to 75 grams of protein for the whole batch (6 eggs plus 1 cup cottage cheese). If you divide it into four servings that’s about 16 to 19 grams of protein per serving, give or take.

High Protein Cottage Cheese Egg Salad Recipe Substitutions and Variations

Eggs: For a vegan or egg-free version use 14 oz firm tofu, drained and crumbled, or about 1 1/2 cups mashed chickpeas; add 1/4 tsp kala namak or a pinch of turmeric plus salt to mimic that “eggy” flavor.
Low fat cottage cheese: Swap with 1 cup ricotta or 1 cup well‑strained plain Greek yogurt — both give a similar creamy texture and keep the protein up.
Dijon mustard: Use 1 tsp whole grain or yellow mustard if that’s all you have, or stir in 1/2 tsp prepared horseradish for an extra kick.
Fresh chives or dill: Substitute 2 tbsp chopped flat‑leaf parsley, or 1 tsp dried dill if fresh herbs aren’t available, the flavor will be slightly different but still fresh.

Pro Tips

– Use slightly older eggs if you can, they peel way easier, and shock them in ice water right after cooking so you dont get that chalky overcooked yolk. If a shell still clings peel under running water it helps a lot.

– Drain the cottage cheese well before you mix it, nobody wants a watery salad. If you want it silkier pulse the mix briefly in a mini blender or add a bit more Greek yogurt, but dont overdo it or you lose the nice egg chunks.

– Fold, dont stir like crazy, when you add the eggs so you keep some texture; if you want a spreadable version mash a few pieces with a fork or give the whole thing one quick pulse.

– Taste and tweak, always. A squeeze more lemon, a touch more mustard or salt, or a pinch more smoked paprika can make the whole thing pop. Fresh herbs at the end make it brighter so add them last.

– For storage eat within a couple days for best texture, though it can keep 3 to 4 days. If it dries out a bit, stir in a teaspoon or two of yogurt or a tiny splash of lemon juice to wake it back up.

High Protein Cottage Cheese Egg Salad Recipe

Recipe by Tina Bueller

0.0 from 0 votes

I swapped mayo for cottage cheese in my high-protein egg salad to create a Healthier Egg Salad that’s protein-packed and perfect for lunches or quick meals.

Servings

servings

Calories

166

kcal

Equipment: 1. Medium saucepan for boiling the eggs
2. Large bowl for an ice bath to stop the eggs right away
3. Slotted spoon or tongs to lift eggs out without splashing
4. Fine mesh sieve or paper towel to drain the cottage cheese if it’s watery
5. Large mixing bowl to combine cottage cheese, yogurt and seasonings
6. Chef’s knife and cutting board for chopping eggs, celery and herbs
7. Measuring spoons and a 1 cup measuring cup for accuracy
8. Whisk or fork (or a mini blender/food processor if you want it extra smooth)

Ingredients

6 large eggs
1 cup low fat cottage cheese (about 225 g)
2 tbsp plain Greek yogurt (optional)
1 tsp Dijon mustard
1 tsp fresh lemon juice
1/4 cup celery, finely chopped
2 tbsp green onion (scallion), thinly sliced
2 tbsp fresh chives or dill, chopped
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp smoked paprika (optional)

Directions

Place 6 large eggs in a saucepan, cover with cold water by about an inch, bring to a boil, then lower heat and simmer 9 to 11 minutes for firm yolks; transfer to an ice bath right away to stop cooking and make peeling easier.
Peel the eggs (peel under running water if you hate stubborn shells), then roughly chop and set aside.
If your 1 cup low fat cottage cheese seems watery, drain it a little in a fine mesh sieve or press gently with a paper towel so the salad won't be too runny.
In a medium bowl combine the drained cottage cheese, 2 tbsp plain Greek yogurt if you want it creamier, 1 tsp Dijon mustard, and 1 tsp fresh lemon juice; whisk or stir until mostly smooth (or pulse briefly in a mini blender for a silky texture).
Add 1/4 cup finely chopped celery, 2 tbsp thinly sliced green onion, and 2 tbsp chopped fresh chives or dill to the cottage cheese mix; fold to combine.
Fold the chopped eggs into the dressing gently so you keep some nice chunks, then season with 1/2 tsp kosher salt, 1/4 tsp black pepper and 1/4 tsp smoked paprika if you like a bit of smokiness; taste and adjust seasoning.
If you want a creamier, more uniform salad mash a few egg pieces with the back of a fork or pulse the whole mix briefly in a food processor, but don't overdo it unless you want a spread.
Chill the salad at least 15 to 30 minutes so the flavors marry; it actually gets better after a few hours.
Serve on toast, in lettuce cups, on whole grain bread, or with crackers; garnish with extra chives and a sprinkle of paprika if you're feeling fancy.
Leftovers keep well in an airtight container in the fridge for 3 to 4 days, but remember eggs lose some texture over time so eat sooner for best flavor.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.