This Cottage Cheese Egg Salad is a healthier, protein-rich twist on the classic. By replacing some of the mayonnaise with creamy cottage cheese, you get a lighter yet equally satisfying texture and flavor. It’s quick to prepare, incredibly versatile, and perfect for breakfast, lunch, or a snack. Enjoy it on toast, in a sandwich, a wrap, or as a low-carb lettuce wrap.

Full Recipe: 

Ingredients

• ⅔ cup (140 g) cottage cheese

• 6 large eggs

• 5–6 tablespoons finely chopped scallions (spring onions)

• 2 tablespoons mayonnaise

• 1½ teaspoons Dijon mustard (or to taste)

• ⅓ teaspoon fine sea salt

• Black pepper to taste

• ⅓ teaspoon red pepper flakes

Directions

Boil the Eggs
Place eggs in a pot, cover with water, and bring to a boil. Turn off the heat and let sit, covered, for 7–8 minutes.

Cool the Eggs
Drain hot water and immerse eggs in cold water with ice for about 2 minutes. Peel once cooled.

Chop the Eggs
Cut 4 eggs in half and remove yolks. Finely chop the remaining 2 whole eggs and the whites from the 4 halved eggs. Set aside.

Prepare the Dressing
Mash the 4 yolks with 2 tablespoons of cottage cheese, mayonnaise, and mustard until thick and creamy.

Assemble the Salad
In a bowl, mix chopped eggs, remaining cottage cheese, scallions, dressing, salt, pepper, and most of the red pepper flakes. Stir well. Adjust seasoning and top with remaining red pepper flakes.

Refrigerate
Cover and chill for 30 minutes before serving for best flavor.

Nutrients (Per Serving – Approximate, 4 servings)

• Calories: ~180 kcal

• Protein: ~12 g

• Fat: ~12 g

• Carbohydrates: ~2 g

• Fiber: 0 g

• Sodium: ~330 mg

A Fresh Approach to Classic Egg Salad

Traditional egg salad is known for its creamy texture and rich taste, often achieved with generous amounts of mayonnaise. While undeniably tasty, the classic version can be heavy and calorie-dense. This updated recipe lightens things up by incorporating cottage cheese—a tangy, creamy, and protein-packed alternative that blends seamlessly with hard-boiled eggs. The result is a smoother, fluffier egg salad that maintains all the flavor you love, but with an added layer of creaminess and a nutritious edge.

Why Cottage Cheese Makes a Difference

Cottage cheese has long been favored in the world of healthy eating for its high protein content, low fat, and calcium-rich profile. In this recipe, it not only replaces some of the mayonnaise but also enhances the texture with its subtle curds and mild, tangy flavor. It provides the same indulgent mouthfeel as mayonnaise but with less saturated fat and more health benefits. The inclusion of cottage cheese also gives the dish a refreshing edge, making it less dense and more suitable for lighter meals or warmer weather.

Protein-Packed and Low in Carbs

One of the most appealing features of this Cottage Cheese Egg Salad is its stellar nutritional profile. Each serving provides about 12 grams of protein, thanks to both the eggs and the cottage cheese. This makes it a great option for those looking to increase their protein intake, whether for muscle maintenance, satiety, or general health. It’s also low in carbohydrates, with just around 2 grams per serving, making it ideal for low-carb or ketogenic diets. It’s a naturally gluten-free dish as well, catering to a wide range of dietary needs without requiring modifications.

Layered Flavor in Every Bite

While eggs and cottage cheese form the base of this dish, it’s the combination of other flavor components that bring it to life. Dijon mustard adds a gentle heat and slight tang that balances the richness of the yolks and dairy. Mayonnaise, used in moderation, still contributes to the classic flavor while allowing the cottage cheese to shine. Chopped scallions introduce a fresh, slightly sharp bite that keeps the salad vibrant and well-rounded. A sprinkle of red pepper flakes offers subtle heat, and salt and black pepper bring the flavors together in perfect harmony. Each bite is creamy, savory, and perfectly seasoned.

Simple Preparation with Impressive Results

Despite its elevated nutrition and flavor, this salad is wonderfully simple to prepare. Boiling and peeling the eggs takes only a few minutes, and the rest of the prep involves mixing and seasoning. The dressing, made by mashing yolks with cottage cheese, mustard, and mayo, creates a thick, rich binder for the chopped egg whites and scallions. It’s a forgiving recipe that doesn’t demand precision and can be adjusted easily to suit your taste preferences. Whether you like it extra creamy, more tangy, or spicier, this salad can be tailored with ease.

Versatile Serving Options for Every Meal

The beauty of Cottage Cheese Egg Salad is that it can be enjoyed in countless ways. Spread it on toasted sourdough, whole-grain bread, or rye for a hearty open-faced sandwich. Scoop it into lettuce cups for a light, low-carb lunch. Roll it into a wrap with baby spinach for a portable, protein-rich snack. It also works beautifully as a topping for crackers or cucumber rounds when entertaining. For breakfast, try it spooned over avocado toast or paired with sliced tomatoes and fresh herbs. It’s a dish that adapts to any setting, from casual lunches to elegant brunch spreads.

Meal Prep-Friendly and Great for Leftovers

This salad stores well in the refrigerator, making it an excellent option for meal prep. After mixing, it benefits from a brief chill time, which allows the flavors to meld and the texture to thicken slightly. Stored in an airtight container, it will stay fresh for up to three days. That makes it perfect for preparing ahead of time for work lunches, after-school snacks, or easy weeknight dinners. Because it doesn’t contain raw vegetables that could become soggy, it maintains its texture better than many other salads over time.

Family-Friendly and Nutritious

Thanks to its creamy consistency and mild flavor, Cottage Cheese Egg Salad is great for both kids and adults. It’s a sneaky way to get more protein into your child’s diet without relying on meat, and it avoids the strong flavors that some picky eaters might resist. For health-conscious adults, it offers a satisfying meal without the guilt of heavy dressings or excess carbs. It’s a recipe that fits into busy family life with ease, providing nourishment and comfort without complicated ingredients or preparation.

Tips for Best Results Every Time

To make the perfect egg salad, start with properly cooked eggs. Overcooked eggs can have a rubbery texture and dull flavor, while undercooked eggs won’t mash well. Letting the eggs rest in hot water for about 7–8 minutes, followed by an ice bath, ensures an easy peel and creamy yolk. When chopping, aim for small, even pieces to ensure a consistent texture throughout. Be sure to taste the salad before serving, adjusting seasoning to your liking. A touch more mustard or a pinch of salt can make a big difference in the final dish.

Conclusion

Cottage Cheese Egg Salad is a refreshing, nourishing upgrade to the traditional egg salad recipe. By swapping in cottage cheese for some of the mayonnaise, this version becomes lighter, more protein-rich, and perfectly balanced in flavor and texture. It’s quick to prepare, endlessly versatile, and suitable for a variety of diets and occasions. Whether enjoyed on toast, in a lettuce wrap, or straight from the bowl, this salad delivers the creamy comfort of a classic with a wholesome twist. If you’re looking for a way to enjoy your favorite foods with better ingredients and bigger benefits, this recipe is the perfect place to start.