This egg salad with cottage cheese is a fresh take on a classic favorite. It’s creamy, zippy, and loaded with protein—no mayo overload needed. Perfect for meal prep, lettuce wraps, or a quick lunch on sourdough toast.
Protein: 19 grams per serving
The protein in this creamy cottage cheese egg salad comes mainly from two stars: hard-boiled eggs and cottage cheese. Using fat-free or low-fat cottage cheese adds extra protein without extra heaviness, making it a satisfying meal without relying on mayo. Separating the yolks and blending them with the cottage cheese gives the salad that classic texture while boosting the protein content with every bite.
Contents
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Why you will love this recipe
- Protein-packed: Thanks to the eggs and cottage cheese, this version brings serious staying power.
- Creamy and flavorful: Blending the yolks with cottage cheese gives it that dreamy texture without heavy mayo.
- Simple to make: No fancy steps—just simple ingredients and a quick stir.
- Versatile: Serve it in lettuce wraps, on sourdough toast, tucked into a sandwich, or in a bowl with a spoon.
- Meal prep friendly: Make it ahead and keep it chilled for easy lunches all week.
- Tastes better with time: The flavors settle in and get even more delicious after a day in the fridge.
Key ingredients and substitutions
- Eggs: Large eggs are the base—hard-boiled until perfectly tender. Use an egg cooker, air fryer, or the stovetop method.
- Cottage cheese: Creamy, protein-rich, and the secret to that smooth texture. Fat-free or low-fat both work well. Full-fat is fine if preferred.
- Dijon mustard: Adds tang and depth. Swap for yellow mustard if needed, or try whole grain for texture.
- Red onion: Brings a little crunch and sharpness. Shallots or green onions are solid substitutes.
- Fresh chives: Mild and herby. If out of chives, try finely sliced green onion tops or a sprinkle of dried herbs.
- Smoked paprika: A touch of smoky flavor. Regular paprika or a pinch of cayenne can be used instead.
- Salt and pepper: For balance—season to taste.
- Filtered milk: Optional, but great for thinning the mixture if it’s too thick. Any milk works here—dairy or non-dairy.
How to make egg salad with cottage cheese
- Hard boil the eggs: Air fry at 250°F (120°C) for 17 minutes or boil on the stove, then let them sit off the heat, covered, for 12 minutes.
- Cool the eggs: Transfer to a bowl of ice water (or cold fridge water) for 5 minutes.
- Peel and prep: Once cool, peel the eggs, slice them in half, and separate the yolks from the whites.
- Blend it: Add yolks, cottage cheese, dijon mustard, smoked paprika, salt, and pepper to a food processor or jar. Process until smooth. Add filtered milk if needed to thin out the mixture.
- Chop the whites: Dice the egg whites into small pieces and place in a mixing bowl.
- Combine: Add the creamy yolk mixture, red onion, and chives to the bowl. Stir gently until well combined.
- Serve or store: Scoop this high protein egg salad into wraps, sandwiches, or containers for later.
Recipe notes and tips
- Use very cold water: If you’re out of ice, chill some cold water in the fridge or freezer while the eggs are cooking.
- Don’t skip the chives: They add a fresh, mild onion flavor that really pops.
- Optional milk: Only use it if the cottage cheese mixture is too thick—start with one tablespoon.
- Chop evenly: Small, even pieces of egg white help the salad mix better and taste balanced.
- Tweak the seasoning: A dash of garlic powder, chili flakes, or even cayenne can give it a little kick.
Storage instructions
- Store: Keep it in an airtight container to lock in freshness.
- Refrigerate: Pop it in the fridge within an hour of making.
- Shelf life: Best enjoyed within 3–4 days.
- Revive: Give it a quick stir before serving to bring back the creaminess.
Variations
- Add Greek yogurt: Swap some of the cottage cheese for Greek yogurt for extra tang and creaminess.
- Avocado egg salad: Mash half an avocado into the yolk mixture for a buttery taste.
- Try it spicy: Add a dash of hot sauce or a pinch of cayenne for heat.
- Add crunchy veggies: Finely diced celery, red pepper, or green olives give great texture.
- Sprinkle with seasoning: Try bagel seasoning, garlic powder, or smoked salt on top.
- Make it low-carb: Serve in lettuce wraps or a low-carb wrap instead of bread.
- Swap the herbs: Fresh dill or parsley work great if chives aren’t your thing.
What to serve with cottage cheese egg salad
- Breads and wraps: Pile it on cottage cheese bread, sourdough toast, whole grain bread, or tuck it into a low-carb wrap.
- Crunchy sides: Serve with carrot sticks, cucumber slices, or crunchy bell pepper strips for texture.
- Fresh greens: Spoon it over a bed of baby spinach or arugula for a protein-packed salad.
- Toppings: Add sliced avocado, a sprinkle of bagel seasoning, or extra chives for a little upgrade.
- Crackers: Scoop it up with whole grain crackers or cottage cheese flatbread for a fun lunch option.
Frequently asked questions
How do I get perfect hard-boiled eggs every time?
Use an ice bath after boiling and don’t skip the rest time off heat—it makes peeling way easier.
Can I freeze egg salad with cottage cheese?
Not recommended—the texture won’t hold up once thawed, and it can get watery.
More salad recipes you will love
- High Protein Chicken Salad
- High Protein Pasta Salad
- High Protein Curry Chicken Salad
- Broccoli Salad Recipe
- Homemade Honey Mustard Dressing
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Cottage Cheese Egg Salad Recipe
This egg salad with cottage cheese is a fresh take on a classic favorite. It’s creamy, zippy, and loaded with protein—no mayo overload needed. Perfect for meal prep, lettuce wraps, or a quick lunch on sourdough toast.
Ingredients
- 8 eggs
- 3/4 cup cottage cheese - l used fat free
- 1/4 cup red onion - finely diced (about 1/2 small red onion)
- 2 tablespoons dijon mustard
- 2 tablespoons fresh chives - finely sliced (scissors work well)
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2-3 tablespoons filtered milk - optional (like fairlife, arla BOB, etc.)
Instructions
Hard boiled eggs
- Begin by hard boiling your eggs. You can either do this in an air fryer for 17 minutes at 250°F/120°C, or place the eggs in a pot of cold water on the stove. Bring the water to a boil. When the water begins to boil rapidly, remove the pot from the heat, cover it with a lid, and let them sit for 12 minutes.8 eggs
- When the eggs have boiled, plunge them into a bowl of icy cold water for 5 minutes. We don't have ice on hand, so I put my bowl of water in the fridge or freezer while the eggs cook.
Egg salad
- Once the eggs have cooled to touch, peel the shells off of them, slice them in half, and separate the egg whites from the yolks.
- Place the yolks in a food processor or large jar along with the cottage cheese, mustard, smoked paprika, salt, and ground black pepper.3/4 cup cottage cheese, 2 tablespoons dijon mustard, 1 teaspoon smoked paprika, 1/2 teaspoon salt, 1/4 teaspoon pepper
- Blend it in the food processor or with an immersion blender until smooth. If the consistency is very thick, thin it out with a little milk.2-3 tablespoons filtered milk
- Dice the egg whites into small pieces and add them to a medium bowl along with the cottage cheese mixture, chives, and red onions.1/4 cup red onion, 2 tablespoons fresh chives
- Mix everything well and serve immediately in a wrap, sandwich, or with crackers, or refrigerate it until you're ready to eat.
Notes
- Use very cold water: If you’re out of ice, chill some cold water in the fridge or freezer while the eggs are cooking.
- Don’t skip the chives: They add a fresh, mild onion flavor that really pops.
- Optional milk: Only use it if the cottage cheese mixture is too thick—start with one tablespoon.
- Chop evenly: Small, even pieces of egg white help the salad mix better and taste balanced.
- Tweak the seasoning: A dash of garlic powder, chili flakes, or even cayenne can give it a little kick.
Storage instructions
- Store: Keep it in an airtight container to lock in freshness.
- Refrigerate: Pop it in the fridge within an hour of making.
- Shelf life: Best enjoyed within 3–4 days.
- Revive: Give it a quick stir before serving to bring back the creaminess.
Nutritional Information
Calories: 187kcal | Carbohydrates: 4g | Protein: 19g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 374mg | Sodium: 692mg | Potassium: 230mg | Fiber: 1g | Sugar: 2g | Vitamin A: 879IU | Vitamin C: 2mg | Calcium: 104mg | Iron: 2mg
