Protein-rich egg salad with cottage cheese: recipe and tips
Egg salad reimagined – healthier, creamier and very much on trend! A simple, protein-rich egg salad made with cottage cheese instead of mayonnaise is currently all the rage on TikTok. This viral food trend impresses with its small number of ingredients, provides plenty of protein and also tastes fabulously fresh. The blend of boiled eggs and cottage cheese produces a light, filling dish. If you want to increase the amount of protein you consume without sacrificing on enjoyment, you should definitely try this modern classic.
The key points
- Trendy recipe: Egg salad with cottage cheese instead of mayo – a viral sensation on TikTok.
- Protein power: Approx. 30–35 g of protein per portion, ideal for fitness and a healthy diet.
- Healthy and light: Less fat, more nutrients thanks to cottage cheese.
- Quick to make: Just 5–6 ingredients, made in less than ten minutes.
- Flexible: Perfect for meal prep, athletes and imaginative variations with herbs, cucumber or avocado.
Why is this new egg salad trend so popular?
Did you think egg salad already contained plenty of protein? It does – but the TikTok trend shows it can be even better! Less fat, but healthier, lighter and even more protein-rich. The trick? Not using mayonnaise and adding cottage cheese instead. This makes the classic dish not just lower in calories, but also ideal for anyone who wants to watch what they eat or meet their need for protein. Studies show that children, athletes and elderly people in particular have an increased need for protein.
How can I prepare dishes that are richer in protein?
Swap ingredients that are high in saturated fats for protein-rich alternatives. Particularly suitable options include dairy products like cottage cheese,low-fat curd or skyr.
You can increase the protein content of many dishes with a few simple tricks. For example, egg salad with cottage cheese – a real protein power dish! The combination of eggs and cottage cheese provides high-quality protein that your body can utilise optimally.
One portion (approx. 200 g) contains on average:
- 30–35 g of protein
- 280–320 kcal
- less than 5 g of carbohydrates
By comparison, traditional egg salad made with mayonnaise often only contains around 12–15 grams of protein, but twice as much fat. So the crucial difference is the base you choose.
Cottage cheese contains the high-quality milk protein(casein), which is digested slowly and makes you feel full for a long time. This means it can easily be used to build muscle and for regeneration after exercise. It would also be suitable in a low-carb or high-protein diet. But in addition to cottage cheese, you can also use low-fat yoghurt, low-fat curd or skyr. Soya products are good vegan alternatives.
Protein, micronutrients and probiotics – this trendy egg salad has them all
The modern version of the classic egg salad impresses not just with its lower fat content, but also with the valuable ingredients it contains. Although it doesn’t feature mayonnaise’s “taste ladders”, which provide more intense flavours, the health benefits more than compensate for this: more protein, vital micronutrients and probiotic cultures that support your intestinal flora.
Cottage cheese provides, among other things, significant amounts of sodium, calcium, phosphorus, chloride and vitamin B12, making the egg salad a nutrient-rich choice for people of all ages.
Nutritional values of cottage cheese (per 100 g):
| Ingredient | Quantity |
| Kilocalories | 104 kcal |
| Kilojoules | 435 kj |
| Egg white | 12.30 g |
| Fat | 4.30 g |
| Carbohydrates | 3.30 g |
| Water | 77.94 g |
| Fibre in total | 0.00 |
| Sodium | 230.00 mg |
| Calcium | 95.00 mg |
| Phosphorus | 150.00 mg |
| Chloride | 354.00 mg |
| Vitamin B12 | 2.00 μg |
Recipe for the modern egg salad with cottage cheese
With just a few ingredients, you can create a creamy, fresh egg salad that will go perfectly with your bread or can be served as a side dish alongside vegetables or jacket potatoes.
Ingredients:
- 4 hard-boiled eggs
- 150 g cottage cheese
- 1 tsp mustard (medium hot)
- Salt to taste
- Pepper to taste
- 1 spring onion, finely chopped
Preparation:
1. Peel and mash the eggs
2. Mix together the cottage cheese and mustard in a bowl
3. Add the eggs, spring onions and gherkins
4. Season to taste with salt, pepper and optionally lemon juice
5. Allow the mixture to infuse for a short time
6. You can either enjoy the egg salad fresh or keep it for up to two days and enjoy it infused.
