Egg Salad with Cottage Cheese: A Creamy and Nutritious Delight
Looking for a delicious, healthy dish thatβs packed with protein and can be whipped up in no time? Say hello to your new favorite mealβEgg Salad with Cottage Cheese! This light yet creamy salad is a perfect twist on the classic egg salad. Whether you’re looking for a quick lunch, a nutritious snack, or something to serve at your next gathering, this recipe has you covered. The combination of high-protein eggs and rich, tangy cottage cheese makes it a perfect go-to for anyone wanting to keep it healthy without sacrificing flavor.
And guess what? If youβre into this egg salad, youβll probably fall in love with our Green Goddess Chickpea Salad too! Itβs another vibrant, veggie-packed dish thatβs as satisfying as it is easy to make.
Why Youβll Love Egg Salad with Cottage Cheese
- Nutritious Ingredients: This salad combines protein-rich eggs and cottage cheese with fresh herbs and vegetables, making it a well-rounded meal.
- Quick & Easy: With a total prep and cook time of just 22 minutes, this recipe is perfect for busy weekdays or last-minute meals.
- Versatile Dish: Serve it on its own, in lettuce wraps, on gluten-free bread, or with crackers for a delightful snack!
Estimated Cost
Hereβs a breakdown of the estimated costs for the ingredients in the Egg Salad with Cottage Cheese. Prices may vary based on location and store brand.
| Ingredient | Quantity | Estimated Cost |
|---|---|---|
| Eggs | 4 hard-boiled | $1.00 |
| Cottage cheese | 1 cup (low-fat or full-fat) | $1.50 |
| Mayonnaise (optional) | 2 tbsp | $0.25 |
| Greek yogurt (optional) | 2 tbsp | $0.25 |
| Dijon mustard (optional) | 1 tbsp | $0.10 |
| Green onions (or chives) | 1-2, chopped | $0.30 |
| Fresh herbs (like dill or parsley) | 1-2 tbsp, chopped | $0.50 |
| Salt and black pepper | To taste | $0.05 |
| Diced celery (optional) | 1/2 cup | $0.20 |
| Diced bell peppers (optional) | 1/2 cup | $0.20 |
| Total Estimated Cost | $4.10 |
This cost breakdown provides an idea of expenses for making this delicious dish, helping you budget your meal accordingly.
Equipment
To make Egg Salad with Cottage Cheese, youβll need the following equipment:
| Equipment | Description |
|---|---|
| Pot | For boiling the eggs. |
| Mixing bowl | To combine all the salad ingredients. |
| Measuring cups & spoons | For accurately measuring ingredients. |
| Knife & cutting board | To chop vegetables and prepare ingredients. |
| Spoon | For mixing the salad and serving. |
These tools will help you prepare this recipe easily and efficiently!
Ingredients
- 4 hard-boiled eggs, chopped
- 1 cup cottage cheese (you can use low-fat or full-fat, depending on your preference)
- 2 tablespoons mayonnaise or Greek yogurt (optional for extra creaminess)
- 1 tablespoon Dijon mustard (optional)
- 1-2 green onions, chopped (or chives)
- 1-2 tablespoons fresh herbs (like dill or parsley), chopped
- Salt and black pepper, to taste
- Optional: diced celery or bell peppers for crunch
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Instructions
- Prepare the Eggs: Hard boil the eggs by placing them in a pot of water, bringing it to a boil, and then covering and letting them sit for about 10-12 minutes. Once done, cool them under cold water and peel.
- Mix Ingredients: In a bowl, combine the chopped eggs, cottage cheese, mayonnaise or Greek yogurt, Dijon mustard, green onions, herbs, salt, and pepper. If using, add diced celery or bell peppers.
- Combine: Mix everything until well combined. Adjust seasoning as needed.
- Serve: Enjoy the egg salad on its own, on a bed of greens, or in lettuce wraps. It can also be served on gluten-free bread or crackers.
If you’re unsure how to hard boil your eggs perfectly, take a look at this guide on How to Hard Boil Eggs Perfectly for foolproof techniques.
Tips & Tricks
- Feel free to add other ingredients like avocado for creaminess or spices like paprika for extra flavor.
- Storage: This salad can be stored in the refrigerator for up to 3 days, making it a great meal prep option. Keep it in an airtight container to maintain freshness.
This egg salad is perfect for meal prep! For more tips and tricks on how to efficiently prepare your meals, check out Meal Prep 101: How to Meal Prep.
Nutritional Information
Hereβs a quick glance at the nutritional benefits of this dish. For a colorful and nutritious option, donβt miss our Quinoa and Black Bean Salad: A Refreshing and Nutritious Delight! Packed with plant-based protein and fiber, this salad not only complements the creamy egg salad beautifully but also makes for a satisfying lunch.
| Nutritional Information | Per Serving |
|---|---|
| Calories | Approximately 197 |
| Protein | 12g |
| Carbohydrates | 8g |
| Dietary Fiber | 1g |
| Sugars | 2g |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Sodium | 400 mg |
Want to dive deeper into the nutritional content of your ingredients? Check out the USDA Food Composition Databases for comprehensive information on various foods and their nutritional values.
Health Benefits
- High in Protein: This dish provides a substantial amount of protein from both the eggs and cottage cheese, which is essential for muscle repair and growth.
- Rich in Nutrients: Eggs are packed with vitamins A, D, E, and B12, while cottage cheese adds calcium and phosphorus, contributing to bone health.
- Low-Carb Option: This egg salad is low in carbohydrates, making it a good choice for those following low-carb or ketogenic diets.
- Healthy Fats: The inclusion of healthy fats from eggs and optional ingredients like avocado supports overall heart health.
Variations:
- Add Spices: Incorporate spices like paprika, curry powder, or garlic powder for an extra kick of flavor.
- Creamy Avocado Dressing: Blend avocado with yogurt or sour cream for a creamy dressing alternative.
- Swap Ingredients: Substitute the cottage cheese with Greek yogurt for a tangy twist, or use hummus for a different flavor profile.
- Extra Crunch: Add diced pickles or radishes for a refreshing crunch.
Serving Suggestions
This Egg Salad with Cottage Cheese is not only delicious on its own but also incredibly versatile. Here are some tasty ways to enjoy it:
- On a Bed of Greens: Serve the egg salad on a bed of fresh mixed greens for a light and refreshing meal. Add slices of cucumber and cherry tomatoes for extra crunch and color.
- In Lettuce Wraps: For a low-carb option, spoon the egg salad into large lettuce leaves, such as romaine or butter lettuce, and enjoy it as a delightful wrap. This is a great way to keep it light and fresh!
- With Whole-Grain Crackers: Pair your egg salad with whole-grain or gluten-free crackers for a satisfying snack or appetizer. The crunchy texture complements the creaminess of the salad perfectly.
- Sandwich Style: Spread the egg salad between slices of whole-grain or gluten-free bread for a hearty sandwich. Add fresh greens or sliced avocado for an extra layer of flavor and nutrition.
- As a Side Dish: Serve it alongside a bowl of Vegetable Lentil Soup: The Ultimate Comfort Food Thatβs Packed with Nutrition for a complete meal. The warmth of the soup paired with the creamy egg salad makes for a comforting combination.
- With a Colorful Salad: Pair your egg salad with our Quinoa and Black Bean Salad: A Refreshing and Nutritious Delight for a vibrant, protein-packed meal. The flavors and textures blend beautifully, creating a satisfying lunch or dinner option.
- With Grilled Chicken: For an even more substantial meal, serve the egg salad alongside grilled chicken or fish. This adds a healthy dose of protein and makes for a well-rounded plate.
Final Thoughts
This Egg Salad with Cottage Cheese is not only nutritious but also incredibly versatile. With its creamy texture and rich flavor, it makes for a quick and satisfying meal that fits seamlessly into your healthy eating routine. Whether you enjoy it on a bed of greens, in lettuce wraps, or as part of a sandwich, this egg salad is sure to please.
Craving a balanced meal? Be sure to check out our Healthy Grilled Chicken and Rice recipe! It pairs wonderfully with the egg salad, providing a complete and satisfying dish thatβs packed with protein and essential nutrients. Together, they create a wholesome dining experience that nourishes your body and delights your taste buds. So why wait? Gather your ingredients and enjoy this delightful combination today!
For more insights on maintaining a balanced diet and healthy eating habits, explore these tips from Eating Well: Healthy Eating Habits
FAQs:
Can I make this recipe ahead of time?
Absolutely! You can prepare the eggs and chop the vegetables in advance. Just combine everything and dress it right before serving to keep it fresh.
Is this recipe gluten-free?
Yes! This dish is naturally gluten-free, making it a great option for those with dietary restrictions.
What can I serve this with?
This salad pairs beautifully with whole-grain crackers, on top of a salad, or as a filling in wraps for a complete meal.
Can I freeze the egg salad?
Itβs not recommended to freeze egg salad, as the texture of the ingredients may change once thawed. Itβs best enjoyed fresh or stored in the refrigerator for a few days.
Recap Of The Recipe
Egg Salad with Cottage Cheese
Equipment
- Pot For boiling the eggs.
- Mixing bowl To combine all the salad ingredients.
- Measuring cups & spoons For accurately measuring ingredients.
- Knife & cutting board To chop vegetables and prepare ingredients.
- Spoon For mixing the salad and serving.
Ingredients
- 4 hard-boiled eggs chopped
- 1 cup cottage cheese you can use low-fat or full-fat, depending on your preference
- 2 tablespoons mayonnaise or Greek yogurt optional for extra creaminess
- 1 tablespoon Dijon mustard optional
- 1-2 green onions chopped (or chives)
- 1-2 tablespoons fresh herbs like dill or parsley, chopped
- Salt and black pepper to taste
- Optional: diced celery or bell peppers for crunch
Instructions
- Prepare the Eggs: Hard boil the eggs by placing them in a pot of water, bringing it to a boil, and then covering and letting them sit for about 10-12 minutes. Once done, cool them under cold water and peel.
- Mix Ingredients: In a bowl, combine the chopped eggs, cottage cheese, mayonnaise or Greek yogurt, Dijon mustard, green onions, herbs, salt, and pepper. If using, add diced celery or bell peppers.
- Combine: Mix everything until well combined. Adjust seasoning as needed.
- Serve: Enjoy the egg salad on its own, on a bed of greens, or in lettuce wraps. It can also be served on gluten-free bread or crackers.
Notes
- Egg Cooking Tip: For perfectly hard-boiled eggs, place them in cold water, bring to a boil, then cover and let sit for 10-12 minutes. Cool in cold water to stop the cooking process and make peeling easier.
- Cottage Cheese Variety: You can use low-fat or full-fat cottage cheese based on your dietary preferences. For a creamier texture, consider using full-fat.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will meld and improve over time, making it even more delicious!
- Serving Suggestions: This salad can be served on a bed of greens, in lettuce wraps, or as a spread on gluten-free bread or crackers. Itβs also great as a filling for sandwiches.
- Customization: Feel free to add other vegetables or spices to suit your taste. Ingredients like diced pickles, radishes, or avocado can enhance the flavor and texture.
- Dietary Adaptations: This recipe is naturally gluten-free and can be adjusted to accommodate various dietary preferences, including low-carb and high-protein diets.
