Looking for a creamy, protein-packed lunch or snack that’s rich in flavor and perfect for muscle recovery or satiety? This High-Protein Egg & Cottage Cheese Salad is exactly what you need. With its soft texture, bold herb flavor, and satisfying richness, this low-carb dish delivers all the comfort of classic egg salad—without unnecessary carbs or sugar.
Perfect for meal prep , keto lunches , or when you’re craving something creamy but staying in ketosis, this easy-to-make salad uses simple ingredients like hard-boiled eggs, full-fat cottage cheese, and natural seasonings to bring bold flavor into your healthy lifestyle. Whether you’re doing strict ketosis , following a high-protein diet , or simply love fresh, satisfying salads, this egg and cottage cheese combo will quickly become a favorite in your weekly rotation.
In this article, we’ll walk you through how to make this perfect high-protein egg and cottage cheese salad from scratch , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s get started!
Why You’ll Love This High-Protein Egg & Cottage Cheese Salad
This isn’t just any old egg salad—it’s a creamy, nutrient-dense delight made with real ingredients that bring bold flavor and satisfying texture together beautifully.
Here’s why it stands out:
- 🥚 Rich egg base : Adds healthy fats and complete protein power.
- 🧀 Cottage cheese boost : Brings extra creaminess and more protein per bite.
- 🌿 Fresh herb finish : Enhances flavor without added sugar or preservatives.
- 🥣 No cooking required : Just mash, mix, and chill—ideal for quick meals!
- ⏱️ Ready in under 10 minutes
- 🧁 Great for batch prep or freezer storage
- 🧼 Easy cleanup : One bowl = zero mess!
Whether you’re making it for yourself after a workout, packing for lunch, or sharing at a family gathering, this salad will quickly become a go-to option for clean eating and smart snacking.
Ingredients You’ll Need
For the Salad:
- 4 large hard-boiled eggs, peeled
- 1/2 cup full-fat cottage cheese (or Greek yogurt alternative)
- 1 tbsp mayonnaise or avocado oil mayo
- 1 tsp Dijon mustard (optional, for tang)
- 1/2 tsp garlic powder or finely minced fresh garlic
- 1/2 tsp onion powder or diced green onions
- Salt and pepper to taste
- Fresh herbs like dill, parsley, or chives for garnish
Optional: Add-ins like chopped celery, cucumber, smoked salmon, or bacon bits for crunch and variety.
Step-by-Step Instructions
Step 1: Boil the Eggs
Place eggs in a saucepan and cover with water by 1 inch.
Bring to a boil, then reduce heat and simmer for 8–10 minutes .
Drain and cool under cold water before peeling.
Mash the yolks with a fork or potato masher in a mixing bowl.
Pro Tip: Save the whites for texture or mash them completely for a smoother finish.
Step 2: Add Cottage Cheese and Binders
Add full-fat cottage cheese to the mashed egg yolks.
Stir in mayonnaise and mustard (if using) until smooth and creamy.
Note: The mixture should be thick but spreadable. Add a splash of lemon juice or milk if needed.
Step 3: Season Generously
Mix in:
- Garlic powder
- Onion powder
- Salt
- Black pepper
- Fresh herbs (like dill or parsley)
Taste and adjust seasoning as needed.
Optional: Fold in finely chopped egg whites for extra body and texture.
Step 4: Chill Before Serving
Cover and refrigerate for at least 20–30 minutes to allow flavors to meld and deepen.
The longer it rests, the richer the flavor becomes.
Step 5: Serve and Enjoy!
Scoop into lettuce wraps, over greens, or onto keto crackers.
Pair with sliced veggies, roasted red peppers, or grilled chicken for a heartier meal.
Enjoy every soft, savory bite of your High-Protein Egg & Cottage Cheese Salad !
Nutritional Information (Per Serving – Makes 2 Servings)
| Nutrient | Amount |
|---|---|
| Calories | ~200 kcal |
| Total Fat | ~14 g |
| Saturated Fat | ~4 g |
| Cholesterol | ~370 mg |
| Sodium | ~300 mg |
| Total Carbs | ~6 g |
| Dietary Fiber | ~0 g |
| Net Carbs | ~6 g |
| Protein | ~20 g |
Note: Values may vary based on exact measurements and optional add-ins.
Tips for the Best High-Protein Egg & Cottage Cheese Salad
- Use full-fat cottage cheese – Gives the best texture and mouthfeel.
- Don’t skip resting time – Flavors develop beautifully after chilling.
- Add moisture as needed – A small amount of olive oil or lemon juice keeps it light.
- Make ahead and store – Keeps best refrigerated in an airtight container.
- Double the batch for meal prep – Great for breakfast, snacks, or lunch boxes.
Variations & Customizations
Want to switch things up? Try these tasty variations:
Bacon & Ranch Style
Add crumbled cooked bacon and a dash of homemade ranch seasoning for extra depth.
Mediterranean Twist
Mix in sun-dried tomatoes, olives, and feta crumbles for bold global flavor.
Avocado Spread Version
Blend with mashed avocado for a creamy, keto-friendly toast topping.
Vegan Option
Use tofu scramble instead of eggs and vegan cottage cheese alternative for plant-based version.
Spicy Kick
Add hot sauce, jalapeños, or red pepper flakes for heat lovers.
Frequently Asked Questions (FAQ)
Is this truly keto-friendly?
Yes! With only ~6g net carbs per serving , it fits perfectly within a ketogenic lifestyle.
Can I use low-fat cottage cheese?
You can—but full-fat gives better flavor and keeps you fuller longer.
How do I store leftovers?
Store cooled portions in an airtight container in the fridge for up to 4 days .
What kind of herbs work best?
Fresh dill, parsley, and chives give the most authentic flavor and visual appeal.
Can I freeze this salad?
Not recommended—dairy and eggs can separate when frozen. Best kept chilled.
Why This Recipe Works So Well
This High-Protein Egg & Cottage Cheese Salad works because of its perfect balance of textures and bold flavors:
- The eggs deliver rich, velvety texture and essential amino acids.
- The cottage cheese boosts protein content while adding creamy contrast.
- And the herbs and spices elevate the flavor , giving a gourmet finish without extra calories.
It’s the kind of dish that makes eating clean feel indulgent—because it tastes so good.
Serving Suggestions
Looking for creative ways to serve your high-protein salad beyond just a plate? Here are some ideas:
In Lettuce Wraps
Wrap in large butter lettuce leaves for handheld, no-carb eats.
Over Greens
Top arugula or spinach with warm or chilled salad for a balanced lunch.
With Veggies
Serve with sliced cucumbers, celery, bell peppers, or cherry tomatoes.
On Toast
Spread onto low-carb bread, toasted almond flour muffins, or fathead dough slices.
As a Dip
Chill and serve with pork rinds, keto crackers, or veggie sticks.
Health Benefits of Key Ingredients
Let’s take a quick look at the health benefits of what makes this dish special:
Eggs
Packed with choline, vitamin D, and high-quality protein—great for brain function and muscle repair.
Cottage Cheese
High in casein protein, supports muscle maintenance and gut health with probiotics.
Herbs & Spices
Natural anti-inflammatories that support digestion and immunity.
Even though this is a salad, it’s packed with nutrients that make it more than just a snack—it’s a smart addition to your balanced lifestyle when enjoyed mindfully.
Final Thoughts: A Must-Try Treat for Healthy Snackers
This High-Protein Egg & Cottage Cheese Salad proves that going low-carb doesn’t mean missing out on creamy, comforting meals. With its silky texture, bold herb notes, and protein-rich punch, it’s the kind of dish that turns a simple salad into something magical.
Whether you’re new to keto, looking for a fast post-workout snack, or want to impress with homemade flair, this salad deserves a spot in your kitchen. It’s easy to make, customizable, and loved by kids and adults alike.
So go ahead—whip up a batch, share it with friends, or savor it solo. Either way, you’re treating yourself to something truly special.
Print
High-Protein Egg & Cottage Cheese Salad – Creamy, Satisfying & Perfectly Low-Carb!
- Total Time: 17 mins
Description
A fresh and satisfying egg salad made creamy with cottage cheese—perfect for a wholesome, mayo-free meal!
Ingredients
6 large eggs ½ cup cottage cheese ½ teaspoon salt Pinch of ground black pepper Pinch of smoked paprika 1 tablespoon sweet pickle relish or minced pickles 2 slices sourdough bread ½ avocado, sliced
Instructions
Cook the Eggs
Boil Method: Bring a pot of water to a boil, gently place the eggs in, and cook for 9 minutes.
Air Fryer Method: Set air fryer to 270°F and cook eggs for 12 minutes.
Once done, place eggs in an ice bath to cool quickly. Peel after cooling.
Mix the Egg Salad
Mash the peeled eggs in a medium bowl using a fork. Add cottage cheese, salt, pepper, and smoked paprika. Stir in relish or pickles for a touch of tanginess.
Build Your Toast
Toast the sourdough bread slices to your liking. Add avocado slices on each piece, then top with a hearty scoop of egg salad.
- Prep Time: 5 mins
- Cook Time: 12 mins
Nutrition
- Serving Size: 2
- Calories: 350
- Fat: 18g
- Carbohydrates: 30g
- Protein: 35g