This creamy Cottage Cheese Egg Salad offers a no-mayo, high-protein spin on the classic, delivering about 18 g of protein per serving. It’s ready in under 15 min, making it an ideal choice for quick meals or meal prep. By replacing mayonnaise with blended cottage cheese, you get a lighter, nutrient-rich version that still packs big flavor. Tangy Dijon mustard, fresh herbs, and a splash of lemon juice brighten the taste, making it ideal for sandwiches, wraps, salads, or even as a nourishing post-workout snack.
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 18 g |
| Carbohydrates | 4 g |
| Fat | 13 g |
| Saturated Fat | 4 g |
| Fiber | 1 g |
| Sodium | 320 mg |
Table of Contents
Why You’ll Love This Cottage Cheese Egg Salad
This recipe delivers on flavor, nutrition, and convenience—perfect for anyone looking to enjoy a healthy, high-protein meal without sacrificing taste.
Cottage Cheese Egg Salad: A Modern Twist on the Classic Favorite
When I was growing up, my mom’s egg salad was a weekend tradition—creamy, tangy, and always paired with warm bread. After experimenting in my kitchen and testing several variations, I discovered that replacing mayonnaise with blended cottage cheese made this Cottage Cheese Egg Salad lighter, more protein-packed (around 18 g per serving), yet just as indulgent. The silky texture paired with Dijon mustard and fresh herbs gave all the flavor without the heaviness.
Cottage Cheese Egg Salad Perfect for Meal Prep and Endless Variations
- Adaptable options: Works great in sandwiches, wraps, atop crisp greens, or even as a topping for cottage cheese baked ziti, especially soothing on cool days.
- Effortless prep: Whip it up in under 15 minutes with simple ingredients—ideal for weekly meal planning.
- Keeps well: Stores easily in the fridge for a few days, ready for quick and healthy meals.
- Diet-adaptable: Naturally gluten-free and versatile—add extra veggies or spices to customize the flavor.
This recipe pairs beautifully with rich, cheesy dishes—try it alongside baked ziti with cottage cheese and spinach for a balanced and indulgent meal combo.
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Healthy Cottage Cheese Egg Salad Recipe
- Total Time: 15 mins
- Yield: 2 servings 1x
Description
A creamy, high-protein twist on classic egg salad made with cottage cheese, Dijon mustard, and fresh herbs.
Ingredients
4 large eggs
¼ cup red onion, diced small
¼ cup cottage cheese
2 teaspoon Dijon mustard
2 teaspoon lemon juice, freshly squeezed
1 tbsp parsley leaves, chopped
1 tbsp chives, chopped
½ teaspoon salt
¼ teaspoon black pepper, ground
Instructions
1. Place eggs in saucepan, cover with water, bring to boil, then simmer for 9–10 minutes.
2. Transfer eggs to ice bath, cool, peel, and chop.
3. Combine chopped eggs, cottage cheese, onion, mustard, lemon juice, parsley, chives, salt, and pepper.
4. Mix gently until well combined.
5. Chill for at least 30 minutes before serving.
Notes
Store in airtight container in fridge for up to 2 days.
For creamier texture, blend cottage cheese before mixing.
- Prep Time: 5 mins
- Cook Time: 10 mins
- Category: Salad
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 3g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 1g
- Protein: 20g
- Cholesterol: 370mg
Ingredients & Smart Tips for Cottage Cheese Egg Salad
Each ingredient has been carefully chosen to balance flavor, texture, and nutrition—making this Cottage Cheese Egg Salad both delicious and nourishing.
- 4 large eggs – the main protein base; hard-boiled for tender yolks and whites.
- ¼ cup red onion, diced small – adds crispness and a mild sharp bite.
- ¼ cup cottage cheese – swaps in for mayo, delivering creaminess plus a protein boost.
- 2 teaspoons Dijon mustard – adds a zesty, tangy kick to elevate the flavor.
- 2 teaspoons freshly squeezed lemon juice – adds fresh acidity that balances richness.
- 1 tablespoon parsley leaves, chopped – brings herbaceous freshness.
- 1 tablespoon chives, chopped – introduces a gentle oniony flavor.
- ½ teaspoon salt – boosts the overall flavor; adjust to your preference.
- ¼ teaspoon ground black pepper – adds mild warmth and spice.
Pro tip from culinary experts: to avoid overcooked, rubbery eggs, boil for around 9 minutes then plunge into an ice bath immediately—this keeps yolks creamy and whites tender.
After numerous home-cooking trials, I now love how this salad feels indulgent yet light—perfect for a quick lunch or a make-ahead snack.
Step-by-Step Method for Making Cottage Cheese Egg Salad
I developed this method after several brunch experiments—it’s my reliable go-to whenever I want a satisfying, protein-packed salad with effortless prep.
how to make egg salad with cottage cheese
Preparing the Eggs and Base
- Use older eggs (about 1–2 weeks old) for easier peeling and clean texture.
- Bring a saucepan of water to a gentle boil, carefully add the eggs, and simmer for about 10 minutes. Transfer them immediately to an ice bath to halt cooking and make peeling easier.
- After cooling, peel the eggs and dice them into small pieces.
- In a mixing bowl, toss the chopped eggs with creamy cottage cheese to create the base for this Cottage Cheese Egg Salad.
- For a comforting combo meal, serve this alongside chicken parmesan with cottage cheese.
Mixing and Seasoning for Maximum Flavor
- Mix in diced red onion, Dijon mustard, fresh lemon juice, parsley, and chives.
- Season with salt and freshly ground black pepper, then gently stir until everything is evenly combined.
- Taste and adjust seasoning—tangy mustard and lemon balance richness perfectly.
- For extra creaminess, mash part of the mixture with a fork before serving.
- Refrigerate the salad for at least 30 minutes to allow the flavors to blend perfectly.
- Enjoy on whole grain bread, atop fresh leafy greens, or alongside crisp vegetable sticks for a light yet satisfying lunch.
After putting this recipe through its paces on busy mornings, I love how it’s both a quick fix and unexpectedly indulgent—perfect for nourishing, no-fuss meals.
Clara Dellucci
Health Benefits & Tips for Cottage Cheese Egg Salad
This salad isn’t just delicious—it’s a nutritious powerhouse that fuels your body and keeps you satisfied.
Nutritional Advantages in Every Bite
- Slow-digesting casein protein: Cottage cheese delivers casein, a protein that releases amino acids gradually—supporting muscle repair and prolonged satiety.
- Weight management & blood sugar control: High-protein, low-calorie properties help curb appetite and stabilize glucose levels—making it a smart swap for mayo-laden salads.
- Complete, high-quality protein: Eggs are a complete protein source packed with B12, choline, and antioxidants like lutein, all vital for brain and eye health.
- Enhanced satiety and muscle support: Studies show egg consumption can enhance fullness, aid muscle synthesis, and reduce fat mass when included in meals.
For a balanced and hearty meal, serve this salad alongside veggie fajita stuffed sweet potatoes to round out flavors and nutrition.
Smart Tips for Storage and Customization
- Keep it fresh: Store in an airtight container in the fridge and use within two days for optimal flavor and safety.
- Adjust the creaminess: Use full-fat cottage cheese or give it a quick blend for extra smoothness.
- Enhance crunch & flavor: Mix in diced celery, bell peppers, or a dash of cayenne for texture and kick.
- Reduce sodium: Choose low-sodium cottage cheese and rely on fresh herbs to season instead of extra salt.
- Versatile serving options: Scoop into lettuce wraps, enjoy on whole-grain bread, or include it in a high-protein snack platter.
After putting this recipe through many busy-morning trials, I love how it remains light, energizing, and satisfying—my go-to for effortless, wholesome meals.
Discover more high-protein recipes like this Cottage Cheese Egg Salad on my Pinterest board and read the full story on Medium.
Frequently Asked Questions About Cottage Cheese Egg Salad
Can I make egg salad with cottage cheese?
Yes, cottage cheese provides a lighter, protein-packed base while preserving the creamy texture of classic egg salad. It’s a nutritious and satisfying mayo alternative.
Does cottage cheese pair well with boiled eggs?
Absolutely—the mild creaminess of cottage cheese pairs perfectly with the richness of boiled eggs, resulting in a fresh, well-balanced flavor. It also adds smooth texture and extra protein.
What happens when you mix cottage cheese into your egg salad?
It boosts creaminess, packs in extra protein, and adds a subtle tang—while helping maintain moistness without heavy mayo.
Which type of cottage cheese works best?
Small-curd cottage cheese mixes seamlessly into the salad. For a richer taste, opt for full-fat; for a lighter option, choose low-fat.
Is the salad high in protein?
Definitely. Cottage cheese and eggs are both protein powerhouses—our version delivers around 16 g of protein per serving, perfect for muscle support and satiety.
How long does it stay fresh?
Stored in an airtight container in the fridge, it stays fresh for 3–4 days—with optimal taste in the first 1–2 days.
How can I make it creamier?
Blend the cottage cheese before mixing, or use full-fat cottage cheese. You can also mash part of the salad for a smoother texture.
Nourishing, Flavorful & Effortlessly Smart Recipe
This Cottage Cheese Egg Salad brings together creamy texture, lean protein, and bright flavor—all with minimal fuss. It’s a healthier twist on the classic, fueling your body while delighting your taste buds.
Make it your own by adding crunchy extras like celery or bell pepper, or enjoy it in creative ways—on whole-grain toast, as lettuce wraps, or in a protein-packed snack platter.
From my busy-morning kitchen to yours: this salad is my go-to when I want something quick, nourishing, and indulgent—without the guilt. Give it a try today and taste the difference for yourself!
Looking for a cozy side? Try this with baked potato and cottage cheese, or make it a full meal by pairing with Cottage Cheese in Mashed Potatoes—perfect for building a satisfying, balanced plate.