High Protein Egg Salad is a creamy, satisfying twist on the classic lunch favorite, made lighter and more nourishing with cottage cheese instead of heavy mayonnaise. If you love traditional egg salad but want something fresher, higher in protein, and perfect for meal prep, this recipe checks every box.
This version keeps everything you enjoy about egg salad — creamy texture, savory flavor, and that comforting feel — but boosts the protein and cuts back on unnecessary fat. It’s quick to prepare, easy to customize, and delicious served in sandwiches, wraps, lettuce cups, or straight from the bowl.
Let’s dive into why this simple recipe deserves a spot in your weekly rotation.
Table of Contents
Why You’ll Love This High Protein Egg Salad
There are so many reasons this recipe stands out from the usual egg salad.
First, it’s naturally high in protein. Between the eggs and cottage cheese, you get a double protein boost that keeps you full longer and helps support muscle health and energy levels.
Second, it’s lighter but still creamy. Cottage cheese blends beautifully with chopped eggs to create a rich texture without needing much (or any) mayonnaise.
Third, it’s quick. You can have it ready in about 15 to 20 minutes, especially if your eggs are already cooked.
It’s also:
- Perfect for meal prep
- Gluten-free by nature
- Easy to customize
- Kid-friendly and family-approved
- Budget-friendly
Whether you need a healthy lunch, a protein-packed snack, or a simple picnic dish, this egg salad delivers.
Ingredients for High Protein Egg Salad
Here’s everything you’ll need to make this fresh and simple recipe.
- 6 large hard-boiled eggs, peeled and chopped
- ¾ cup cottage cheese
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 2 tablespoons finely diced red onion
- 2 tablespoons finely diced celery
- 1–2 tablespoons chopped fresh chives or dill
- Salt, to taste
- Black pepper, to taste
Ingredient Notes
Cottage Cheese
Full-fat or low-fat both work well. For an ultra-smooth texture, you can blend the cottage cheese before mixing it in. This creates a creamier, more traditional egg salad feel.
Eggs
Cook them just until the yolks are fully set but still bright yellow. Overcooked eggs can turn slightly gray around the yolk and develop a stronger flavor.
Dijon Mustard
Adds a subtle tang and depth. You can substitute with yellow mustard for a milder flavor.
Lemon Juice
Fresh lemon juice brightens the salad and balances the creaminess. A splash of apple cider vinegar works in a pinch.
Red Onion and Celery
These add crunch and a bit of sharpness. If you prefer a milder flavor, soak diced onion in cold water for 5 minutes before adding.
Herbs
Chives give a gentle onion flavor, while dill adds a fresh, classic egg salad note. Parsley also works well.
Dairy-Free Option
If you need a dairy-free version, replace cottage cheese with blended silken tofu or a thick dairy-free yogurt alternative.
Step-by-Step Instructions
Step 1 – Cook and Prepare the Eggs
Place eggs in a saucepan and cover them with cold water. Bring to a gentle boil over medium heat. Once boiling, cover the pan, remove it from heat, and let the eggs sit for 10–12 minutes.
Transfer the eggs to an ice bath to cool completely. Peel and chop them into small pieces.
Step 2 – Mix the Creamy Base
In a medium mixing bowl, combine the cottage cheese, Dijon mustard, lemon juice, salt, and black pepper.
If you prefer a smoother consistency, blend the cottage cheese before adding the other ingredients.
Step 3 – Combine and Chill
Gently fold the chopped eggs, diced red onion, celery, and fresh herbs into the cottage cheese mixture.
Stir until evenly combined, being careful not to overmix. Taste and adjust seasoning as needed.
For best flavor, refrigerate for at least 30 minutes before serving.
Pro Tips for Success
- Use slightly cooled eggs
Warm eggs can make the mixture watery. Let them cool fully before mixing. - Blend for creaminess
Blending cottage cheese gives you a smooth texture that closely mimics mayonnaise. - Season gradually
Start with a small amount of salt and pepper, then adjust after mixing. - Chill before serving
Letting the salad rest allows the flavors to blend and develop. - Dice ingredients finely
Small, even pieces create the best texture and balanced flavor in every bite. - Avoid overmixing
Gentle folding keeps the eggs from becoming mushy.
Flavor Variations
This egg salad is easy to customize. Try one of these creative twists:
Avocado Boost
Add diced avocado for extra creaminess and healthy fats.
Spicy Kick
Mix in a pinch of paprika, a dash of hot sauce, or finely chopped jalapeño.
Mediterranean Style
Stir in chopped olives, fresh parsley, and a squeeze of extra lemon.
Curry-Inspired
Add ½ teaspoon curry powder and a handful of raisins for a sweet-savory blend.
Extra Crunch
Mix in diced bell peppers or shredded carrots.
Serving Suggestions
High Protein Egg Salad is incredibly versatile.
Serve it:
- On whole grain toast
- In a sandwich or wrap
- Inside a pita pocket
- Over mixed greens as a salad topping
- In lettuce cups for a low-carb option
- With crackers for a quick snack
It’s also great for packed lunches, picnics, or quick weekday meals.
Storage and Freezing Instructions
Store leftover egg salad in an airtight container in the refrigerator for up to 3 days.
Because of the cottage cheese and eggs, this recipe does not freeze well. Freezing can change the texture and make it watery when thawed.
Always keep egg salad chilled until ready to serve, especially during warm weather.
Easy High Protein Egg Salad – Fresh & Simple
- Total Time: 22 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
High Protein Egg Salad is a creamy, satisfying twist on the classic lunch favorite, made lighter with cottage cheese instead of heavy mayonnaise. Fresh, simple, and perfect for meal prep.
Ingredients
- 6 large hard-boiled eggs, peeled and chopped
- ¾ cup cottage cheese
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 2 tablespoons finely diced red onion
- 2 tablespoons finely diced celery
- 1–2 tablespoons chopped fresh chives or dill
- Salt, to taste
- Black pepper, to taste
Instructions
- Place eggs in a saucepan and cover with cold water.
- Bring to a gentle boil, then cover and remove from heat.
- Let eggs sit for 10–12 minutes.
- Transfer eggs to an ice bath and cool completely.
- Peel and chop eggs into small pieces.
- In a mixing bowl, combine cottage cheese, Dijon mustard, lemon juice, salt, and black pepper.
- Blend cottage cheese first if you prefer a smoother texture.
- Gently fold in chopped eggs, red onion, celery, and fresh herbs.
- Stir until evenly combined without overmixing.
- Taste and adjust seasoning as needed.
- Refrigerate for at least 30 minutes before serving for best flavor.
Notes
For extra creaminess, blend the cottage cheese before mixing. Store in an airtight container in the refrigerator for up to 3 days. Do not freeze.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Nutrition Facts (Per Serving)
Approximate values based on 4 servings.
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Protein | 18g |
| Carbohydrates | 4g |
| Fat | 13g |
| Fiber | 0g |
| Sodium | 320mg |
Values may vary depending on ingredient brands and portion sizes.
FAQ About High Protein Egg Salad
How much protein is in this egg salad?
Each serving contains approximately 18 grams of protein. The combination of eggs and cottage cheese makes it significantly higher in protein than traditional egg salad made mostly with mayonnaise.
Can I make this ahead of time?
Yes, this recipe is excellent for meal prep. You can make it up to 3 days in advance and store it in the refrigerator. The flavor actually improves slightly after chilling.
How do I prevent egg salad from becoming watery?
Make sure your eggs are fully cooled and dry before chopping. If your cottage cheese seems very wet, you can drain it slightly or blend it for a thicker consistency.
Can I use Greek yogurt instead of cottage cheese?
Yes, Greek yogurt can work as a substitute. The texture will be smoother and slightly tangier. Choose plain, thick yogurt for best results.
Is this recipe good for weight management?
Because it is high in protein and relatively moderate in calories, it can help keep you feeling full longer. Pair it with vegetables or whole grains for a balanced meal.
What’s the best way to chop eggs for egg salad?
You can use a knife, pastry cutter, or egg slicer. Aim for small, even pieces so every bite has balanced flavor and texture.
Final Thoughts
This Easy High Protein Egg Salad – Fresh & Simple is proof that healthy eating doesn’t have to be complicated. With just a handful of wholesome ingredients, you can create a creamy, flavorful dish that works for lunch, snacks, or meal prep.
It’s quick, satisfying, and easy to customize to your family’s tastes. Once you try this protein-packed twist on a classic, it may just become your new go-to egg salad recipe.