We are big fans of easy lunches that are high in protein, and this Egg Salad is one of our staples. With 30g of protein per serving, plus added fiber from our favorite bread, this protein and fiber packed lunch will keep you full all afternoon.
It’s a really simple sandwich, and it makes a BIG serving. It’s great to make a batch on Sunday and enjoy it for lunches the rest of the week.
“Just made it, it was EXACTLY what I was hoping for! So easy, staple ingredients. thank you!” – EFOODIE
Why You’ll Love This Recipe
This high protein lunch is perfect for meal preppers (it makes lunch for the week), post-workout snackers, or anyone searching for a higher protein and higher fiber lunch.
This one checks all the boxes. With no mayo, it’s lighter and healthier. It’s ready in just 20 minutes. The high protein keeps you fuller, longer, and the fiber adds an extra punch of goodness. You can’t miss with this healthy egg salad recipe.
Key Ingredients
- Eggs: you need four hard boiled eggs for this recipe. You can buy already hard boiled eggs, or you can make your own. Our favorite method is in the Instant Pot using the 5-5-5 method. They turn out perfectly every time.
- Cottage cheese: adding cottage cheese is another way to add protein to this sandwich. Use small curd or large curd, whatever you prefer. We generally use fat free, but you can use full fat. Just note, the nutrition info will change depending on the type of cottage cheese you use.
- Diced pickles: we love using dill pickles (Claussen is our favorite brand!), but you could use diced sweet pickles if you prefer. In a pinch, you can add relish, but it may be slightly more watery.
- Bread: the secret to getting 30g of protein in this one lunch is using our favorite bread: Dave’s Killer Powerseed® Bread. Each slice of bread has 5g of protein AND 4g of fiber, take this meal prep egg salad to the next level.
How to make Cottage Cheese Egg Salad
This recipe is great for busy moms who want to actually eat something solid for lunch because it’s so quick to throw together. In a mixing bowl, combine diced hard boiled eggs, cottage cheese, mustard, pickles, dill, lemon juice and salt and pepper. Gently fold the ingredients together until combined and serve on bread.
If you want to meal prep egg salad, store it in an airtight container after making it. Place it in the fridge until you’re ready to eat. Scoop out individual servings as needed, add it to your bread (or other serving choice), and enjoy.
Protein Breakdown for this High Protein Lunch
This recipe makes two very generous servings. These amounts were calculated using specific brands, so your exact nutrition facts may vary. The bread really takes this protein serving up a notch. In each serving you’ll find:
- Eggs: ~ 12g of protein
- Cottage Cheese: ~9g of protein
- Bread: ~10g of protein
Total protein: around 31g per serving
Variations to Try
- Switch up the bread. Try a lettuce wrap for lower carbs, serve it with crackers for a snack, or eat it straight out of the bowl (we won’t judge!).
- Add some crunch. Love a good crunch in your egg salad? Add a little chopped celery or diced red onion.
- More greens. This egg salad is great served over spinach or in a lettuce wrap. You could add microgreens to your sandwich for more antioxidants and fiber, too.
- Add some spice. Love a little heat? Add a dash of sriracha or sliced jalapenos.
Storage instructions for Egg Salad
Store this High Protein Egg Salad in an airtight container in the fridge for 3-4 days.
High Protein Egg Salad FAQs
One reader, a noted cottage cheese hater, let us know: “I…was surprised to find out how good it actually is. So give it a try you might just surprise yourself and like it too.” If you don’t want to try it at all, you can sub plain greek yogurt instead. Keep in mind this substitution may change the texture and the protein count.
Absolutely. If you’re not a fan of the curd texture in cottage cheese, blend it before adding it to your egg salad for a smoother consistency and more traditional egg salad texture.
Excess water from ingredients can make your egg salad become watery, especially after it sits in the fridge for a day or two.
More healthy, high-protein lunch recipes
High Protein Egg Salad Recipe
Ingredients
- 4 hard boiled eggs, peeled and diced
- ¾ cup fat free cottage cheese
- 1 Tablespoon mustard
- ⅓ cup diced pickles
- ¼ teaspoon dried dill
- ½ teaspoon lemon juice
- salt and pepper, to taste
- 4 slices Dave's Killer Powerseed® Bread
Equipment
Instructions
- Combine all ingredients until well incorporated.
- Divide egg salad in half and serve between two slices of Dave's Killer Powerseed® Bread.
- Makes 2 whole sandwiches.
Notes
Nutrition
Did You Make This Recipe?We’d love to hear your thoughts! Leave a review or a question in the comment section below the post.
Excellent and simple to make but very nutritious. Just what am looking for.
that sounds delicious I am going to try that
Do you use sweet pickles or dill pickles?
We have used both. Use whatever your family likes.
Could you use pickle relish instead of pickles?
I can’t stomach cottage cheese…. any recommendation for a replacement? Or will it totally ruin the recipe. Just curious.
You could use pickle relish, but you might want to drain off some of the liquid if there is a lot.
You might try substituting fat-free plain greek yogurt for the cottage cheese.
Oh I absolutely hate cottage cheese I find it disgusting. But my daughter came across the recipe so I made it. I only use two eggs cut everything in half and was surprised to find out how good it actually is. So give it a try you might just surprise yourself and like it too.
What is a kcal? How many calories is 1 kcal? Thanks.
The terms are used interchangeably in nutrition and do not need to be converted. Calories are referred to as either small (lowercase “c”) or large (uppercase “C”), with 1 large Calorie equaling 1,000 small calories. Scientifically, 1 kcal or kilocalorie is equivalent to 1 large Calorie or 1,000 calories.
Just made it, it was EXACTLY what I was hoping for! So easy, staple ingredients. thank you!
Yummy and healthy! The taste is delicious!
This was good! I prob did a little more lemon juice and mustard and added more seasonings.