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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.

  • Total Time26 minutes
  • Yield4 Tartines 1x

Ingredients

Scale
  • 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Nutrition Facts (serving size: 1 tartine): Calories: 383 kcal | Total Fat: 22 g (Saturated Fat: 5.1 g, Monounsaturated Fat: 10.5 g, Polyunsaturated Fat: 3.9 g) | Cholesterol: 372 mg | Sodium: 266 mg | Total Carbs: 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

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 10 minutes
  • Cook Time: 11 minutes
  • Category: Main Course
  • Cuisine: Mediterranean

Nutrition

  • Calories: 383

Find it online: https://dailyzests.com/cottage-cheese-egg-salad-for-a-high-protein-lunch/