Protein-Packed Egg Salad with Greek Yogurt & Cottage Cheese
High-protein egg salad with Greek yogurt & cottage cheese — 38g protein per serving. Perfect for muscle building lunch.
Ingredients
- 8 large eggs
- ¾ cup plain non-fat Greek yogurt
- ½ cup low-fat cottage cheese
- 2 tbsp Dijon mustard
- 1 tbsp fresh lemon juice
- 3 stalks green onions, thinly sliced
- ¼ cup diced celery
- 2 tbsp fresh dill, chopped
- 1 tsp garlic powder
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ tsp paprika
- 1 tbsp pickle relish (optional)
- 2 cups mixed greens or lettuce for serving
Instructions
- 1
Place 8 large eggs in a pot and cover with cold water by 1 inch.
- 2
Bring the water to a rolling boil over high heat, then remove from heat and cover the pot with a lid.
- 3
Let the eggs sit undisturbed for 10 minutes to cook through gently.
- 4
Transfer the eggs to an ice bath and let them cool for 5 minutes until completely chilled.
- 5
Peel the cooled eggs under cool running water, starting from the wider end where the air pocket sits.
- 6
Chop the peeled eggs into ½-inch pieces and place them in a large mixing bowl.
- 7
Combine the Greek yogurt, cottage cheese, Dijon mustard, and fresh lemon juice in a separate bowl, stirring until smooth and creamy.
- 8
Pour the yogurt mixture over the chopped eggs and fold gently to combine without crushing the pieces.
- 9
Stir in the sliced green onions, diced celery, fresh dill, garlic powder, sea salt, black pepper, and paprika until evenly distributed.
- 10
Taste the mixture and adjust seasonings as needed — add more lemon juice if you prefer tanginess or more salt for depth.
- 11
Fold in the pickle relish if using, for a subtle sweet-tangy note.
- 12
Divide the egg salad among serving plates over mixed greens or serve in lettuce wraps for a low-carb option.
- 13
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain non-fat Greek yogurt | Icelandic-style skyr or 2% Greek yogurt | Skyr and higher-fat Greek yogurts offer even creamier texture and richer mouthfeel while maintaining high protein content (20g per 100g). |
| Low-fat cottage cheese | Whipped cottage cheese or full-fat cottage cheese blended smooth | Whipped cottage cheese creates a silkier texture without the chunky appearance, and full-fat versions have better flavor while still delivering 14g protein per ½ cup. |
| Fresh dill | Fresh tarragon or a mix of chives and parsley | Tarragon adds subtle anise notes that complement eggs beautifully, while chives and parsley offer freshness without dill's intensity if you prefer milder herbs. |
| Dijon mustard | Whole grain mustard or spicy brown mustard | Whole grain mustard adds textural interest and a more robust flavor, while spicy brown mustard brings heat that pairs excellently with the cooling yogurt base. |
| Mixed greens for serving | Whole grain bread or high-protein wraps | If you prefer a sandwich, whole grain bread adds fiber and sustained energy, while high-protein wraps boost total protein to 45g+ per serving. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 238 |
| Total Fat | 8g |
| Saturated Fat | 3g |
| Cholesterol | 372mg |
| Sodium | 510mg |
| Carbohydrates | 5g |
| Fiber | 1g |
| Sugar | 2g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
