High-Protein Cottage Cheese Egg Salad

Name: High-Protein Cottage Cheese Egg Salad
Prep time: 15 min
Total time: 15 min
Ingredients: ¾ Cup low fat cottage cheese; 2 teaspoon Dijon mustard; 1 teaspoon lemon juice; ¼ teaspoon kosher salt; ¼ teaspoon black pepper; ¼ teaspoon paprika; ¼ teaspoon garlic powder; 6 eggs, boiled and peeled; 2 Tablespoons fresh dill, chopped; 2 Tablespoons chives, chopped

by Kayla Berman on September 8, 2025 0 comments

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With all the creamy, savory flavor you crave plus an extra boost of protein, this Cottage Cheese Egg Salad recipe is about to become your new go-to. Made with just 10 simple ingredients and 15 minutes of active prep, this easy, meal-preppable lunch is one of my favorite things to keep in the fridge.

I wasn’t sure it was possible to love cottage cheese anymore than I already do, but this healthy egg salad proved me wrong. It has a similar creaminess and savory flavor as mayo (which would be the classic diner-style choice), but is low-fat and high protein. It’s wild how just one simple switch really makes the difference sometimes!

Better yet, making egg salad with cottage cheese is just as easy as your mom’s recipe—you don’t even have to blend the cottage cheese since the squeaky curds become indistinguishable from the eggs! Just stir up your ingredients, give it some time in the fridge for the flavors to meld, and boom! Lunch and snacks for the week are taken care of.

Not sure what to do with the rest of your tub once it’s open? You’ve got lots of options. From high-protein avocado toast and summer-ready cottage cheese caprese toast to low-carb pizza bowls and frozen cottage cheese bark are just a few. Seriously—if you haven’t hopped on the cottage cheese train, the time is now!

Love cottage cheese and egg recipes? Me too! Check out my easy cottage cheese egg bake, fluffy cottage cheese scrambled eggs, and this viral egg and cottage cheese flatbread next!

Why You’ll Love This Healthy Egg Salad Recipe

Quick & Easy – So long as your eggs are boiled and peeled, there’s barely any prep to speak of. Chop a few herbs, mix up your dressing, toss the eggs in, and give it a stir—that’s the whole shebang!
Low-Carb, Low-Calorie, & High-Protein – Egg salad is traditionally a rich, mayo-based sandwich filling that has a significant amount of fat and calories in addition to the protein-packed eggs. Using cottage cheese instead of mayo keeps the yummy flavor and texture you’d expect, but with a nutritionally beneficial upgrade.
Versatile – Whether you layer it between two slices of soft bread, spread it on crunchy toast, scoop it up with chips or veggies, add it to your salads, or just eat it with a spoon, my high protein egg salad recipe will satisfy all your lunch and snacking needs.

Nutritional Deep Dive

This cottage cheese egg salad is a lighter, protein-packed twist on the classic. By swapping in cottage cheese for part of the traditional mayo, you get all the creamy texture with more protein and fewer calories. Each serving comes in at around 140 calories, 14 grams of protein, 8 grams of fat, and only 3 grams of carbs, making it a well-balanced option whether you’re looking for a quick lunch, snack, or post-workout bite.

Eggs contribute high-quality protein, healthy fats, and essential vitamins like B12 and choline, which support energy and brain health. Meanwhile, cottage cheese boosts the protein even more while keeping the overall fat content moderate. Together, these ingredients create a macro-friendly recipe that works well for a wide variety of diets.

That said, I’m all about options! Just because something works for me doesn’t mean it’ll work for you. So, whether you’re looking to build muscle, trim calories, or simply enjoy a nutritious, protein-rich meal, this egg salad can be adapted to fit your goals. Here’s how:

Higher protein: Swap regular cottage cheese for low-fat Greek yogurt or use higher-protein cottage cheese brands. You can also add extra hard-boiled egg whites.
Lower carb: This recipe is already low in carbs, but you can keep it extra keto-friendly by pairing it with lettuce wraps or a salad instead of bread.
More fiber: Serve your egg salad on whole grain bread, inside a whole-wheat pita, or alongside raw veggies like bell pepper strips or celery.
Lower fat/calories: Use fat-free cottage cheese instead of low-fat, and replace one or two whole eggs with additional egg whites.
Heart-healthy fats: Add a sprinkle of chia seeds, a drizzle of olive oil, or a few slices of avocado for omega-3s and monounsaturated fats.

Ingredient Spotlight:

While they sometimes get a bad rap, eggs are one of the most versatile and nutrient-dense foods you can add to your diet. Each large egg provides about 70 calories, 6 grams of protein, and 5 grams of healthy fats, along with essential vitamins and minerals. They’re especially rich in choline, which supports brain health, as well as vitamin D (essential for calcium absorption), B vitamins (for energy), and antioxidants like lutein and zeaxanthin that promote eye health.

Nutritionally, eggs are considered a “complete protein,” meaning they contain all nine essential amino acids your body needs for muscle repair, growth, and overall health. So, while the yolks do contain dietary cholesterol, research shows that for most people, moderate egg consumption has little impact on blood cholesterol levels and their benefits far outweigh the negatives. In short, eggs are a nutrient powerhouse and an affordable (most of the time 😅), accessible way to boost protein in your meals!

Ingredients & Substitutions

Low Fat Cottage Cheese – Starting with low-fat cottage cheese ensures a low-fat egg salad. Feel free to swap in full-fat or non-fat if you prefer. Either small-curd or large-curd will work, so use whichever you prefer!
Hard-Boiled Eggs – Don’t tell on me, but I cheated and used pre-boiled and peeled eggs from the store to save time. 🤫 If you’d prefer to boil your own eggs, I’ve included instructions below. Just note that this will add about 30ish minutes to the total recipe time!
Dijon Mustard – The sharpness of mustard helps cut through the richness of eggs and dairy. I prefer the wine-infused flavor of Dijon, but you’re welcome to swap in whole-grain mustard, spicy brown mustard, or even plain yellow mustard if you like.
Lemon Juice – Make sure to reach for a fresh lemon for the best results. The bottled stuff isn’t as bright and leaves a bit of a bitter aftertaste.
Paprika & Garlic Powder – For warmth and complexity. Feel free to use either sweet or hot paprika depending on your preferences. You can swap in garlic salt (don’t add extra salt until you taste the mix) or onion powder.
Fresh Dill & Chives – I love the fresh herbaceousness of dill and mild oniony flavor of chives, plus they add such a pretty pop of green! If you only have dried, use ⅓ as much for each.
Kosher Salt & Black Pepper – Just the basics. Make sure to use freshly ground black pepper for the best texture and boldest flavor.

How To Make Egg Salad With Cottage Cheese

Step 1: Mix Dressing. In a medium bowl, stir together the cottage cheese, mustard, lemon juice, salt, pepper, paprika, and garlic powder until everything is smooth and well combined.

Step 2: Chop Eggs. Cut your hard-boiled eggs into small chunks, about ¼ inch pieces, so they mix in evenly.

Step 3: Mix Salad. Add the chopped eggs along with the dill and chives. Stir until the herbs are nicely distributed throughout. Taste and season as needed.

Step 4: Chill. Cover the bowl and pop it in the fridge for about 30 minutes. This gives the flavors time to mingle and makes the egg salad extra delish. After that, dig in!

cottage cheese egg salad dressing ingredients in a bowl before mixing.

finely chopped hard boiled eggs on a white cutting board.

How to Make Hard Boiled Eggs for Egg Salad

Step 1: Prep Eggs. Place the eggs in a saucepan and cover them with cool water so they’re fully submerged.

Step 2: Heat. Bring the water to a boil, then turn off the heat right away.

Step 3: Rest. Cover the pot and let the eggs sit in the hot water for about 12 minutes to finish cooking gently.

Step 4: Cool. Transfer the eggs to an ice bath and let them chill for 15 minutes—this makes peeling so much easier.

Step 5: Peel & Enjoy. Once cooled, pat the eggs dry, gently crack the shells all over, and peel.

Optional Variations

One of my favorite things about this low carb egg salad is how easy it is to tweak to fit your tastes. Here are just a few ideas to get you started:

Dairy-Free – Use your favorite vegan cottage cheese.
Tangy Twist – Replace half of the cottage cheese with plain Greek yogurt for extra tang and even more protein.
Spicy Kick – Stir in a little hot sauce, sriracha, or diced jalapeño for some tongue-tingling heat.
Veggie Boost – Add chopped celery, bell pepper, or cucumber for crunch and extra nutrients.
Pickle Lover’s Edition – Mix in diced dill pickles, pickle relish, or even capers for a briny bite.
Avocado Mash – Use mashed avocado in place of some of the cottage cheese for a potassium-packed, heart-healthy twist.
Herb Swap – Try fresh parsley, basil, or tarragon instead of dill and chives to change up the flavor profile.

Expert Tips

Use older eggs for easier peeling. Fresh eggs can be stubborn to peel after boiling, so if you have eggs that are a week or two old, those work best. Also, if the eggs are not cooperating, try placing the ones you’ve cracked all over back in the ice bath so the water can help separate the membrane from the whites.
Chill for better flavor. Letting the salad rest in the fridge for at least 30 minutes helps the flavors meld together and makes the herbs taste brighter.
Chop eggs evenly. Cutting the eggs into uniform pieces (about ¼-inch) makes the salad creamy but still chunky. If you’re in a rush, just mash them with a fork.
Don’t skip the herbs. Fresh dill and chives add a burst of freshness that balances the richness of the eggs and cottage cheese.
Taste and tweak. The flavor of your egg salad depends heavily on your cottage cheese and eggs, so give it a taste before serving and adjust the salt, pepper, or lemon juice as needed.
Meal prep friendly. Make a batch ahead of time and portion into containers for easy grab-and-go lunches during the week.

Serving Suggestions

This cottage cheese egg salad is so versatile that you can enjoy it in lots of different ways, depending on your mood (or what you’ve got in the fridge):

Healthy Egg Salad Sandwich. Pile it between two slices of whole grain bread with crisp lettuce and juicy tomato for a healthier version of your favorite diner sandwich.
Lettuce Wraps. Spoon it into crunchy romaine leaves or butter lettuce cups for a light, low-carb option. Add thinly sliced radishes on top for extra crunch!
On Toast. Spread it over sourdough or multigrain toast (or a crunchy slice of air fryer garlic bread?!?) and top with avocado slices or microgreens. It’s also oddly delicious with roasted asparagus.
Healthy Snack. Use it as a dip for whole-grain crackers, celery sticks, or bell pepper strips. Or, just dig in with a spoon—I don’t judge. 🤷🏻‍♀️
Stuffed Pita. Tuck it into a warm pita pocket with cucumbers and sprouts for a fresh-tasting spin on the classic sandwich.
Protein Power. Add a scoop to a simple salad or even a grain bowl with quinoa, leafy greens, and roasted veggies for an extra hit of protein and richness.

Storage Instructions

Boil the eggs in advance. Cook and peel your eggs up to 3 days ahead of time. Store them in the fridge in an airtight container until you’re ready to make the salad.
Refrigerate: Transfer the egg salad to an airtight container and store it in the refrigerator for up to 3–4 days. The cottage cheese may release a little liquid as it sits, so give it a good stir before eating.
Avoid freezing: Freezing isn’t recommended, as the eggs and cottage cheese can turn watery and lose their creamy texture once thawed.
Batch prep for lunches! I like to make a double recipe and portion into individual containers with crackers, veggie sticks, or lettuce leaves for easy grab-and-go adult Lunchables that last all week.

FAQs

Is egg salad with cottage cheese healthy?

Yes! Egg salad made with cottage cheese is generally a healthier twist on the classic version. Traditional egg salad often relies heavily on mayonnaise, which adds more calories and fat. By swapping in low-fat cottage cheese, you still get a creamy texture but with less fat, fewer calories, and more protein. Plus, you’re getting the nutritional benefits of both eggs (a complete protein rich in vitamins like choline and B12) and cottage cheese (high in calcium and protein). Of course, how you serve it makes a difference too—pairing it with fresh veggies, lettuce wraps, or whole grain bread keeps it balanced and nutrient-dense.

Can you use cottage cheese instead of mayonnaise?

Yes, cottage cheese is a great stand-in for mayonnaise in many recipes. It offers a creamy texture with less fat and fewer calories, while boosting the protein content. The flavor is lighter and slightly tangy compared to mayo, but it works especially well in salads, dips, and spreads. In this egg salad, cottage cheese makes a perfect swap—it keeps things creamy, adds extra nutrition, and still delivers that classic egg salad feel. That said, proceed with caution. In recipes where mayo is used as an emulsifier, for example, cottage cheese may not work as intended.

Does cottage cheese mix well with eggs?

Absolutely! Cottage cheese and eggs are a natural pairing. The creamy texture of cottage cheese blends smoothly with the soft bite of cooked eggs, and together they create a rich, protein-packed base. The mild flavor of cottage cheese also complements eggs without overpowering them, making it a great mix for scrambles, omelets, or in this case, a healthy egg salad.

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