Simple Cottage Cheese Egg Salad

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Why You’ll Love This Recipe

• ✔ No mayonnaise – uses cottage cheese for creaminess

• ✔ High protein – ~20g per serving

• ✔ 5-minute active work – perfect for meal prep

• ✔ Low intensity – only boiling eggs and stirring

• ✔ Customizable – add herbs, avocado, or spice

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Nutrition Information (per serving – 1/2 of recipe)

*Nutrition calculated using large eggs and 2% low-fat cottage cheese. Values approximate.*

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Ingredients

For the egg salad:

• 4 large eggs

• ½ cup cottage cheese (2% or 4% milkfat recommended – full-fat for creamier, low-fat for lighter)

• 1 tablespoon fresh chives or green onion, finely chopped

• ¼ teaspoon black pepper (freshly ground)

• ⅛ teaspoon sea salt (omit if cottage cheese is very salty)

Optional add-ins (intensity unchanged):

• ½ teaspoon Dijon mustard (adds tang)

• 1 tablespoon fresh dill or parsley

• ¼ teaspoon paprika or everything bagel seasoning

• 1 tablespoon red onion, minced

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Equipment Needed

• Small saucepan with lid

• Bowl of ice water (for cooling eggs)

• Medium mixing bowl

• Fork or potato masher

• Measuring spoons

• Rubber spatula

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Instructions

Intensity level throughout: Low

No blender, no food processor, no sharp knife work beyond basic chopping.

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Step 1: Hard-Boil the Eggs (5 minutes cook time)

1. Place 4 large eggs in a small saucepan. Cover with cold water by 1 inch.

2. Bring to a rolling boil over high heat.

3. Once boiling, turn off the heat, cover the pan with a lid, and let sit for 5 minutes (for firm but not rubbery yolks).

4. Immediately transfer eggs to a bowl of ice water for 5 minutes to stop cooking and make peeling easy.

💡 Tip: If you meal prep, use pre-boiled eggs from the fridge. Just skip the cook time.

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Step 2: Peel and Mash the Eggs (2 minutes)

1. Crack and peel the cooled eggs. Rinse briefly to remove any shell bits.

2. Place eggs in a medium mixing bowl.

3. Mash with a fork or potato masher until you reach your desired texture:

   • Chunky – mash lightly leaving some ½-inch pieces

   • Creamy – mash thoroughly until finely crumbled

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Step 3: Combine with Cottage Cheese (1 minute)

1. Add ½ cup cottage cheese to the mashed eggs.

2. Do not mash further – just fold together with a rubber spatula or fork. Leave small curds of cottage cheese intact for texture.

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Step 4: Season and Finish (1 minute)

1. Add 1 tablespoon chopped chives (or green onion), ¼ teaspoon black pepper, and ⅛ teaspoon sea salt.

2. Stir gently to combine.

3. Taste and adjust:

   • Want tang? Add ½ tsp Dijon mustard.

   • Want heat? Add a pinch of cayenne or red pepper flakes.

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Step 5: Serve or Store

• Serve immediately – chilled or at room temperature.

• Refrigerate – in an airtight container for up to 3 days. (Stir before serving as liquid may separate slightly.)