Cottage Cheese Egg Salad

This high protein egg salad swaps out mayo for blended cottage cheese, giving you a creamier texture and 7 grams of protein per serving without sacrificing any of that classic egg salad flavor you crave. It stores well in the fridge for up to 4 days and comes together with simple blending and folding steps.

What Makes This Actually Good

• The cottage cheese gets blended completely smooth so you get all the creaminess without any chunks or weird texture showing up in the final salad.
• Each 1/3 cup serving delivers 7 grams of protein, which turns this from a light side into a filling meal on its own.
• The method is straightforward: blend the dressing, chop the eggs, fold everything together. There are no fancy techniques or hard to find ingredients required.
• Taking classic egg salad and rebuilding it with cottage cheese instead of mayo drops the calories while bumping up the protein in every bite.

Ingredients

• Large Eggs. Six large eggs form the backbone of this recipe, providing about 6 grams of protein each while keeping the cost per serving under a dollar.
• Cottage cheese (4% milk fat). This is what makes the dressing instead of mayo. It adds moisture and bumps the protein by about 12 grams per half cup. Blend it smooth first if you don’t want the texture showing up in the final dish.
• Green onions. Just enough mild onion flavor without overpowering the rest of the ingredients.
• Pickles. They bring the crunch and tang that classic egg salad is known for.
• Dijon mustard. Adds sharpness and helps emulsify the cottage cheese into a smooth dressing.
• Lemon juice. A squeeze of brightness that keeps everything from tasting heavy.
• Dried dill. The herbal note that defines traditional egg salad in the first place.
• Garlic powder. Not the jarred stuff. It makes a real difference.
• Smoked paprika. A subtle warmth that rounds out the flavor profile without drawing attention away from anything.
• Salt and black pepper. Essential seasoning that ties all the flavors together before you even start cooking.
• Toast. Optional but recommended. Adds crunch and makes it feel more like a complete meal.

Reasons This Will Become a Regular

• 7 grams of protein per 1/3 cup serving means this actually fills you up instead of leaving you hungry an hour later.
• The blended cottage cheese dressing is so smooth you won’t even know it’s not mayo.
• At just 70 calories per portion, this fits easily into a calorie-conscious meal plan without feeling like a sacrifice.
• It comes together in under 20 minutes from start to finish, which is rare for something this flavorful.
• The ingredient list uses stuff you already have in your fridge or can grab on any grocery run.
• Stores well in the fridge for up to 4 days, making it a solid option for Sunday meal prep.

How to Round Out the Meal

• Potato chips or saltine crackers (the crunch balances the creamy texture perfectly)
• Fresh fruit like apple slices or grapes (adds a light sweetness that complements the tangy dressing)
• A simple side salad with mixed greens and vinaigrette (keeps the meal from feeling too heavy on one note)
• Whole wheat bread or a whole grain wrap (turns this into a proper sandwich that travels well for lunch. For a lighter version, try it alongside Cottage Cheese Overnight Oats.)
• Steamed broccoli or roasted asparagus (adds fiber and makes it a more complete dinner plate)
• Swap this for a High Protein Greek Yogurt Bowl on busy mornings when you want something even lighter for lunch.
• Asian Lettuce Wrap. A light and refreshing option that pairs well with the tangy dressing without weighing down the plate.

Ways to Make This Yours

• Greek yogurt swap. Replace half the cottage cheese with plain Greek yogurt for extra protein and a tangier flavor.
• Add some crunch. Fold in diced celery or bell pepper for extra texture and a fresh crunch.
• Egg salad melt. Load it onto bread with a slice of cheese and broil until bubbly. Weeknight dinner sorted.
• Spread it on toast for a quick high-protein lunch. Or try it inside a Cottage Cheese Flatbread Pizza for a fun twist on a classic lunch.
• Protein boost. Mix in diced turkey or chicken breast for an extra 10 grams of protein per serving.

Things Worth Knowing

FAQs

Equipment Needed

• Electric Food Processor
• Pyrex Mixing Bowl
• Liquid Measuring Cup
• Stainless Measuring Spoons
• Silicone Spatula Set

Recipe

Cottage Cheese Egg Salad

This Cottage Cheese Egg Salad swaps out heavy mayo for a creamy blended cottage cheese dressing that keeps the protein up and calories down. With crunchy pickles, bright lemon juice, and a hit of dill, it tastes like the classic version but packs 7 grams of protein per serving at just 70 calories. Perfect for meal prep, macro friendly, and ready in under 45 minutes.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Rest Time 20 minutes mins

Total Time 1 hour hr

Servings: 6

Course: Lunch

Cuisine: American

Calories: 70

Ingredients Method

Ingredients

  

Egg Salad:

• 6 large hard-boiled eggs peeled and chopped
• 3/4 cup 4% milk fat cottage cheese
• 1/4 cup green onions finely chopped
• 1/4 cup pickles diced
• 1 tablespoon dijon mustard
• 2 teaspoons lemon juice
• 1/2 teaspoon dried dill or fresh
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Pinch of salt and black pepper

Optional:

• Toast

Directions

 

1. Take out a bowl to prepare your dressing.
2. Add all of the ingredients for the dressing in a blender or mini food processor and blend until completely smooth. Set it aside for now.
3. Bring a medium pot of water to a boil.
4. Gently place your eggs into the boiling water and cook for 10 to 12 minutes.
5. Transfer your eggs to an ice bath and let them cool for 10 to 15 minutes.
6. Once cooled, peel and chop your eggs into small pieces.
7. Take out a large bowl and add your chopped eggs along with your green onions, pickles, and dill. Pour the dressing over the egg mixture and gently fold everything together without breaking up the eggs too much.
8. Taste and adjust your seasoning as needed.
9. Serve on toast, in a wrap, over greens, or with crackers. Store leftovers in the fridge for up to 4 days in an airtight container.

Nutrition Facts