Is cottage cheese or yogurt better for protein?

Both cottage cheese and yogurt are excellent protein sources, but cottage cheese typically has more protein per serving . A half-cup of low-fat cottage cheese has around 14g of protein, whereas the same amount of Greek yogurt has about 10–12g. Cottage cheese also has casein protein, which digests slowly, making it ideal for sustained energy.

What to add to egg salad for more protein?

To boost protein in egg salad, you can add cottage cheese, Greek yogurt, or extra hard-boiled eggs . Other options include cooked chicken, turkey, or tofu for a protein-packed variation. Nuts and seeds can also add a small protein boost along with healthy fats.

Is Greek yogurt or eggs better for protein?

Eggs and Greek yogurt both provide high-quality protein , but eggs are a complete protein with all essential amino acids. One large egg has about 6g of protein, while a 3/4 cup of Greek yogurt has roughly 10g. Combining both in recipes like this egg salad maximizes protein intake.

Is cottage cheese good with egg salad?

Yes! Cottage cheese pairs perfectly with eggs in egg salad. It adds creaminess, increases protein content, and reduces the need for mayo, making the salad lighter and healthier. Many high-protein recipes use cottage cheese to create a creamy, satisfying texture.

Best Ever High-Protein Cottage Cheese Egg Salad Recipe (18g Protein per Serving)

Description

This High-Protein Cottage Cheese Egg Salad is creamy, flavorful, and packed with 18g of protein per serving. Made with eggs, fresh herbs, and blended cottage cheese, it’s perfect for sandwiches, lettuce cups, or meal prep.

Ingredients

Scale

8 large eggs
3/4 cup cottage cheese
2 tsp Dijon mustard
2–3 tbsp fresh dill, chopped
1.5 tbsp fresh chives, chopped
1–2 tbsp red onion, finely diced
1 tsp lemon juice
1 tsp garlic powder
1/8 tsp salt, or to taste
1/4 tsp black pepper, or to taste

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Instructions

Place eggs in a pan with cold water covering them by 1-2 inches. Bring to a full boil, then shut off heat, cover, and cook for 11-12 minutes.
Transfer eggs to an ice bath for at least 5 minutes before peeling.
Peel and dice eggs. It’s okay if whites and yolks separate a bit.
Blend cottage cheese until smooth or leave with curds if preferred.
In a medium bowl, combine blended cottage cheese, Dijon mustard, dill, chives, red onion, lemon juice, salt, and pepper. Mix until combined.
Fold chopped eggs into the cottage cheese mixture. Serve on whole grain bread, crackers, or lettuce wraps.

Notes

Storage: Store any leftovers in an airtight container in the fridge for up to 3-4 days.
For picnics, keep egg salad chilled with ice packs and avoid leaving it out for more than 2 hours.
Adjust herbs and seasonings to taste. Optional add-ins: celery for crunch, avocado for healthy fats.

Prep Time: 10 minutes
Cook Time: 12 minutes
Category: Lunch, Snack, High-Protein
Method: Stovetop
Cuisine: American, Healthy

Nutrition

Serving Size: 1/4 recipe
Calories: 180
Sugar: 2g
Sodium: 415mg
Fat: 10g
Saturated Fat: 3g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 3g
Fiber: 0g
Protein: 18g
Cholesterol: 374mg