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