I used to have a serious problem with lunch. I’d either eat something too light and be starving an hour later, or I’d have something that left me feeling sluggish and ready for a nap. That dreaded 2 PM slump was my constant companion. I needed a meal that was satisfying and energizing, and my old-school, mayo-heavy egg salad just wasn’t cutting it.
My mission? To create a healthy egg salad recipe that was creamy, delicious, and packed with staying power. After a few experiments, I landed on the secret ingredient that changed everything: cottage cheese. This Cottage Cheese Egg Salad was the answer. It’s light yet incredibly filling, full of fresh flavor, and it powers me through the entire afternoon. It has become my absolute favorite solution for a perfect lunch.
Why You’ll Adore This Cottage Cheese Egg Salad
- It’s Incredibly Creamy (Without Mayo!): You get that rich, satisfying texture you love in a classic egg salad, but without the heaviness. This is the ultimate egg salad no mayo recipe for anyone looking for a lighter touch.
- A Serious Protein Powerhouse: This is the kind of meal that works as hard as you do. It’s a fantastic high protein egg salad that keeps you full and focused for hours, making it one of my top high protein breakfast recipes, too.
- Bright, Fresh & Flavorful: Inspired by sunny Mediterranean flavors, the fresh dill and a squeeze of lemon juice make this salad taste vibrant and delicious. It’s a perfect fit for anyone who enjoys a Mediterranean diet breakfast or lunch.
The Ingredients You’ll Need
Here’s what you’ll need to make this vibrant salad. The magic is in the simplicity and freshness of the ingredients!
- Large Eggs: The star of the show! We’ll cook them to firm-yolk perfection.
- Low-Fat Cottage Cheese: This is our secret weapon for creaminess and protein. Choose a small-curd, low-sodium variety for the smoothest texture. I find that a good quality brand makes all the difference.
- Fresh Dill: Please don’t substitute dried here! Fresh dill provides a bright, slightly anise-like flavor that is absolutely essential to the Mediterranean feel of this dish.
- Low-Sodium Whole-Grain Sourdough Bread: The perfect tangy, sturdy base for our open faced egg sandwich.
- Avocado: Adds healthy fats and an extra layer of creaminess.
- Dijon Mustard: For a little tang and complexity.
- Freshly Squeezed Lemon Juice: Brightens up all the flavors.
- Extra Virgin Olive Oil: A final drizzle for that rich, peppery finish.
- Fine Sea Salt & Black Pepper: To taste.
Step-by-Step Instructions
- Cook the Eggs Perfectly: Place your eggs in a saucepan and cover them with about an inch of cold water. Bring the water to a rolling boil, then immediately lower the heat to a gentle simmer. Set a timer for 11 minutes.
- Give Them an Ice Bath: While the eggs are simmering, prepare a bowl of ice water. As soon as the timer goes off, use a slotted spoon to transfer the eggs directly into the ice bath. Let them hang out for at least 5 minutes. This stops the cooking and makes them a breeze to peel!
- Mix the Creamy Base: In a medium bowl, stir together the cottage cheese, chopped fresh dill, Dijon mustard, lemon juice, salt, and pepper. Give it a good mix so the flavors can start to meld.
- Chop & Combine: Once they’re cool, peel and roughly chop the eggs. Add them to the bowl with the cottage cheese mixture and gently fold everything together until the eggs are just coated. Try not to overmix—a little texture is a good thing!
- Assemble Your Tartines: Toast your sourdough slices until they’re golden and crisp. Mash about a quarter of an avocado onto each warm slice.
- Serve and Enjoy: Spoon a generous amount of the Cottage Cheese Egg Salad over the avocado toast. Finish with a little drizzle of olive oil and an extra sprinkle of dill. Enjoy immediately!
Expert Tips for the Perfect Egg Salad
- Don’t Skip the Ice Bath: I know it’s an extra step, but this is the single most important trick for easy-to-peel hard-boiled eggs. The shock from the cold water helps the egg white pull away from the shell.
- Strain for Extra Thickness: If your cottage cheese seems a bit watery, you can spoon it into a fine-mesh sieve and let it drain for a few minutes before mixing. This ensures your salad is thick and creamy, not runny.
- Smart Swaps: No cottage cheese? Full-fat plain Greek yogurt is another fantastic high-protein option that works beautifully in this recipe.
- Storage: The egg salad filling will keep beautifully in an airtight container in the fridge for up to 2 days. For the best experience, assemble your toast just before serving to keep the bread from getting soggy.
Frequently Asked Questions
1.Can I make this egg salad ahead of time?
Absolutely! The filling is perfect for meal prep. Just store it in an airtight container in the refrigerator and it will be ready for quick lunches throughout the week.
2.Why cottage cheese instead of mayonnaise?
Two main reasons: health and flavor! Cottage cheese dramatically increases the protein content while keeping the fat lower. It also provides a tangy, fresh flavor that is much lighter than mayonnaise, allowing the dill and lemon to really shine.
3.What’s the best bread for this?
A sturdy, flavorful bread is best to hold up to the toppings. I love whole-grain sourdough for its tangy flavor and great texture. A hearty multigrain, rye, or even a toasted bagel would also be delicious for this open faced egg sandwich.
High-Protein Mediterranean Egg Tartines
A fresh take on the classic egg salad, this recipe skips the mayo for creamy, protein-packed cottage cheese. It’s a vibrant, satisfying lunch inspired by Mediterranean flavors, perfect for a quick and wholesome meal.
Servings 4
Calories 383kcal
Equipment
- Medium saucepan
- Slotted spoon
- Large bowl with ice water
- Mixing bowl
- Chef's knife
- Cutting board
- Fork or potato masher
Ingredients
- 4 slices low-sodium whole-grain sourdough bread
- 1 teaspoon Dijon mustard
- ⅛ teaspoon fine sea salt
- Freshly ground black pepper to taste
- 8 large eggs
- ⅔ cup low-fat low-sodium cottage cheese
- 1 large avocado
- 2 tablespoons fresh dill finely chopped
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon extra virgin olive oil for drizzling
Instructions
- Prepare the Creamy Base : In a medium mixing bowl, combine the cottage cheese, Dijon mustard, fresh dill, lemon juice, sea salt, and a few cracks of black pepper. Stir until well-incorporated and set aside. This allows the flavors to meld while the eggs cook.
- Gently Cook the Eggs : Place the 8 eggs in a single layer in the medium saucepan and cover with cold water by at least one inch. Bring the water to a rolling boil over medium-high heat, then immediately reduce the heat to maintain a gentle, consistent simmer. Cook for exactly 11 minutes for yolks that are firm yet tender.
- Shock and Peel : Using a slotted spoon, immediately transfer the cooked eggs from the hot water into the prepared ice water bath. Let them chill for at least 5 minutes. This step halts the cooking process and makes the shells easier to remove. Once cool, carefully peel the eggs.
- Chop and Combine : Roughly chop the peeled eggs and add them to the mixing bowl containing the creamy cottage cheese base. Gently fold everything together until the eggs are evenly coated. Avoid over-mixing to maintain some pleasant texture.
- Assemble the Tartines : Toast the slices of whole-grain sourdough to your desired level of crispness. While the bread is warm, mash a quarter of the avocado onto each slice.
- Final Plating : Generously spoon the prepared egg salad mixture over the mashed avocado on each toast. Finish with a light drizzle of extra virgin olive oil and an extra sprinkle of fresh dill, if desired, before serving immediately.
Notes
Storage:
The egg salad filling can be stored separately in an airtight container in the refrigerator for up to 2 days. To prevent soggy toast, it's best to assemble the tartines just before you plan to eat them. Ingredient Swaps:
For a bit of crunch and a mild onion flavor, try folding in 2 tablespoons of finely minced chives or celery. If you prefer a tangier profile, a teaspoon of capers (rinsed and drained) can be added to the base. Troubleshooting:
If your cottage cheese seems overly liquid, you can strain it through a cheesecloth or fine-mesh sieve for a few minutes before mixing. This will result in a thicker, less watery egg salad.
The egg salad filling can be stored separately in an airtight container in the refrigerator for up to 2 days. To prevent soggy toast, it's best to assemble the tartines just before you plan to eat them. Ingredient Swaps:
For a bit of crunch and a mild onion flavor, try folding in 2 tablespoons of finely minced chives or celery. If you prefer a tangier profile, a teaspoon of capers (rinsed and drained) can be added to the base. Troubleshooting:
If your cottage cheese seems overly liquid, you can strain it through a cheesecloth or fine-mesh sieve for a few minutes before mixing. This will result in a thicker, less watery egg salad.
Nutrition Facts
Serving Size: 1 Tartine- Calories: 383
- Total Fat: 22 g
- Saturated Fat: 5.1 g
- Polyunsaturated Fat: 3.9 g
- Monounsaturated Fat: 10.5 g
- Cholesterol: 372 mg
- Sodium: 266 mg
- Total Carbohydrate: 25.2 g
- Dietary Fiber: 6.4 g
- Total Sugars: 3.4 g
- Protein: 22.5 g
- Vitamin D: 2.1 mcg
- Calcium: 85 mg
- Iron: 2.8 mg
- Potassium: 420 mg
