Healthy Cottage Cheese Egg Salad Recipe for Meal Prep - High Protein

Feeling weighed down after a big meal and want something light but filling? This cottage cheese egg salad is a perfect choice. It combines creamy avocado, tangy lemon and Dijon mustard, and protein-rich cottage cheese to create a satisfying dish that keeps you full longer. It’s quick to prepare, budget-friendly, and tastes great whether you eat it on its own or as part of a larger meal.

This recipe is ideal for meal prep because it stores well and can be enjoyed throughout the week. Whether you’re looking for a healthy lunch, a snack, or a simple dinner, this egg salad fits the bill.

Creamy cottage cheese egg salad in a white bowl with fresh dill garnish

Ingredients You Will Need

• 6 hard-boiled eggs, chopped

• 2 to 3 tablespoons cottage cheese (used instead of mayonnaise)

• 1 to 2 teaspoons Dijon mustard

• 2 tablespoons finely diced red onion

• Half a ripe avocado, mashed

• Juice of half a lemon

• 1/4 teaspoon garlic powder

• Salt and pepper to taste

• Dill (fresh or dried), optional

  
  

Each ingredient plays a key role in balancing flavor and texture. Cottage cheese adds protein and creaminess without the heaviness of mayo. Avocado contributes healthy fats and smoothness. Dijon mustard and lemon juice bring brightness and tang, while red onion adds a subtle crunch and bite.

Step-by-Step Instructions

1. Mash the avocado in a mixing bowl until smooth and creamy. This will be the base of your salad.

2. Add the chopped hard-boiled eggs to the bowl. Eggs provide a rich source of protein and make the salad hearty.

3. Mix in the cottage cheese, Dijon mustard, and finely diced red onion. These ingredients add creaminess, tang, and texture.

4. Pour in the lemon juice and sprinkle the garlic powder, salt, and pepper. Stir everything together until well combined and creamy.

5. Fold in dill if you have it on hand. Dill adds a fresh herbal note that elevates the flavor.

6. Serve immediately or store in an airtight container in the fridge for up to 3 days.

   
   

This salad works well on its own, in lettuce cups, over a bed of greens, or with low-carb crackers. You can also enjoy it straight from the bowl if you’re in a hurry.

Why This Recipe Works for Meal Prep

• High protein content keeps you feeling full and supports muscle recovery. Cottage cheese and eggs are excellent protein sources.

• Healthy fats from avocado provide lasting energy and help absorb fat-soluble vitamins.

• Low in carbs and calories which makes it suitable for many diet plans.

• Simple ingredients that are easy to find and affordable.

• Versatile serving options let you switch up your meals without getting bored.

  
  

Preparing this salad in advance saves time during busy weekdays. Just boil the eggs ahead, mash the avocado fresh or just before serving, and mix everything together. It’s a great way to stay on track with healthy eating without sacrificing flavor.

Tips for the Best Cottage Cheese Egg Salad

• Use fresh eggs and cook them just right to avoid a green ring around the yolk.

• Choose a ripe avocado for the creamiest texture. If it’s underripe, the salad will be less smooth.

• Adjust the amount of Dijon mustard and lemon juice to your taste. Some like it tangier, others milder.

• Add a pinch of paprika or cayenne pepper if you want a little heat.

• For extra crunch, toss in some celery or cucumber.

• Store leftovers in a sealed container to keep the avocado from browning too quickly.

  
  

Nutritional Benefits at a Glance

• Protein: Eggs and cottage cheese provide about 15-20 grams of protein per serving, supporting muscle health and satiety.

• Healthy fats: Avocado offers monounsaturated fats that support heart health.

• Vitamins and minerals: Eggs supply vitamin B12, choline, and selenium; avocado adds potassium and vitamin E.

• Low sugar and carbs: This recipe fits well into low-carb or keto-friendly diets.

  
  

How to Customize Your Egg Salad

This recipe is a great base that you can personalize:

• Swap red onion for green onions or chives for a milder flavor.

• Add chopped pickles or capers for a briny twist.

• Mix in a spoonful of Greek yogurt for extra creaminess and probiotics.

• Use fresh herbs like parsley or tarragon instead of dill.

• Include diced cooked bacon or smoked salmon for a protein boost and smoky flavor.

  
  

Experimenting with these variations keeps your meal prep exciting and tailored to your preferences.