This high-protein curried egg salad packs 26g of protein per serving with eggs and cottage cheese. Flavored with garam masala and turmeric, it's an easy lunch or snack option!
Why you'll love this recipe
- Macros: 230 calories, 26g protein, 8g carbs, 10g fat
- Great Vegetarian Protein Packed Lunch: The combo of soft/hard boiled eggs and cottage cheese adds tons of protein and makes this recipe super filling!
- Bold & Unique Flavor: The "curried" part of this recipe comes from garam masala and turmeric, which lend a warm, aromatic depth to the egg salad, while finely chopped green onion adds a fresh, mild bite without the sharpness of red onion.
- Quick & Easy: Ready in just a few minutes and easy to meal prep, it's a great morning breakfast or evening snack.
Ingredients and Substitutes
- Eggs - You can buy pre-hard boiled eggs at the store to save you time or buy raw eggs and boil them at home to your liking.
- Low Fat Cottage Cheese - My preferred brand is Good Culture cottage cheese but whatever brand you choose, low fat cottage cheese packs this egg salad with tons of protein and adds creaminess without adding too much fat to the recipe. If you do need more fat macros, switch from low fat to full fat cottage cheese. If you are vegan, you can substitute with blended silken tofu but note that you will need to increase the salt in this recipe.
- Spring Onions - Adds a freshness, crunch, and sweetness. I prefer them to raw red/white onions because those varieties can sometimes be overly pungent. You can also substitute chives in place of spring onions.
- Sugar - You need the sugar in this recipe to round out all the flavors of the other spicier seasonings. Please don't skimp out on the sugar!
- Salt - It is important to season the egg salad but remember that the cottage cheese already has a bit of salt so be careful when adding salt to this recipe.
Specialty Spices
- Garam masala
- Turmeric
Garam masala and turmeric are two of the essential Indian spices I have on hand in my pantry, so I wanted to call them out. These popular spices are now widely available in many grocery stores, but if you can’t find them, a trip to an Indian market or an online order should do the trick.
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Buy Now → Customizing your egg salad
If you want to add other ingredients to bulk up your egg salad, here are some of my favorite additions:
- Add more tang with pickled red onions, dill pickles, or capers.
- Add more fiber with celery, sauerkraut, or kimchi.
- Add mayo for fat and richness - I wanted to keep this recipe lower calorie and fat for the macros I am trying to hit, but you can certainly add mayo for more richness and fat.
- Add herbs like cilantro and mint which will play great with the garam masala spices.
- Add a pop of sweetness with raisins.
- Add more protein with tofu crumbles or turkey bacon!
Meal ideas with egg salad
- Egg salad toast - A great breakfast option. I use the thin sliced Dave's Killer Bread, which has tons of fiber and is a lower calorie option than other breads, to stay within my personal macros, but sourdough would also work great.
- Egg salad on croissants - I like to add some pickled red onions and spinach in the croissant sando to add more greens and to have something pickly to break up the richness of the croissant.
- Egg salad in tortilla wrap - I wrap the egg salad in a tortilla of my choice. I really like the Mission brand tortillas which are high in fiber!
- Egg salad in lettuce wrap - This is my go-to when I'm trying to limit my carbs in a day.
- Serve with whole grain crackers - A great snack in the middle of the day that keeps me full until dinner.
How to boil your eggs
Boil your eggs to your liking - 4–6 minutes for soft boiled eggs, 7–10 minutes for hard boiled eggs. I usually avoid going over 10 minutes since it can make the yolks chalky and affect the texture. Thanks to The Kitchn for the timing guide below which I use a visual indicator to find my perfect egg.
Meal prep and storage tips
- Double or triple this recipe! This recipe works great scaled up or down. Make a bigger batch for you to have on hand during the week.
- 2-3 days in the fridge. This egg salad is great in the fridge up to 3 days, but do not freeze it. If you plan on adding veggies like celery, store them separately from the egg salad to prevent the salad from getting watery.
- Buy hard boiled eggs from the store. If you want to cut the time to make this recipe even further, buy pre-boiled eggs and this egg salad comes together in minutes for a quick lunch or snack.
- Pre-whip cottage cheese. I like my cottage cheese whipped because I don't like the texture otherwise. To save time, I pre-whip a whole tub to ensure I don't need to dirty dishes every time I want to make this recipe.
Other high protein recipes that you may like
Frequently Asked Questions
Where can I get garam masala?
This popular spice blend is now widely available in many grocery stores, but if you can’t find it, a trip to an Indian market or an online order should do the trick.
What can I substitute for garam masala?
You can substitute curry powder for garam masala and the turmeric in this recipe.
How long does the egg salad last?
The egg salad will last 2-3 days in the fridge.
How long do I cook eggs for egg salad?
Boil your eggs to your liking - 4–6 minutes for soft boiled eggs, 7–10 minutes for hard boiled eggs. I usually avoid going over 10 minutes since it can make the yolks chalky and affect the texture.
High Protein Curried Egg Salad
This high-protein curried egg salad packs 26g of protein per serving with eggs and cottage cheese. Flavored with garam masala and turmeric, its an easy lunch or snack option!
Ingredients
- 2 eggs
- ½ cup low fat cottage cheese blended
- ¼ cup spring onions finely chopped
- 1 ¼ teaspoon garam masala
- ⅛ teaspoon turmeric powder
- ¼ teaspoon fine sea salt
- ¼ teaspoon sugar
Instructions
- Boil eggs: In a small saucepan, add enough water to fully submerge the 2 eggs and bring it to a rolling boil. Once the water is boiling, carefully lower the eggs into the pot. Boil for 4–6 minutes for soft-boiled eggs or 7–10 minutes for hard-boiled eggs. Avoid boiling for more than 10 minutes, as overcooked yolks can become chalky and affect the texture of the egg salad.
- Make an ice water bath for eggs: Fill a small bowl with ice water. Once the eggs are done cooking, immediately transfer them to the ice bath to stop the cooking process and make peeling easier.
- Whip cottage cheese: While the eggs cool, blend the ½ cup low fat cottage cheese in a food processor until smooth. If you prefer a chunkier egg salad and don’t mind the texture of cottage cheese, you can skip this step.
- Peel eggs: Once cooled, lightly tap the top of each egg to crack the shell. Use your hands to peel the shell, dunking the egg in cold water as needed to help loosen the shell. Compost the shells.
- Chop and mix: Finely chop the ¼ cup spring onions and roughly chop the peeled eggs. Add them to a bowl along with the whipped cottage cheese, 1 ¼ teaspoon garam masala, ⅛ teaspoon turmeric powder, ¼ teaspoon fine sea salt, and ¼ teaspoon sugar. Don’t skip the sugar - it helps balance the flavors. Mix thoroughly and adjust salt to taste.
- Enjoy: Eat the curried egg salad on its own or serve it on toasted bread, croissants, wraps, or crackers.
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Nutrition
Calories: 230kcalCarbohydrates: 8gProtein: 26gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 332mgSodium: 1171mgPotassium: 294mgFiber: 1gSugar: 5gVitamin A: 771IUVitamin C: 5mgCalcium: 137mgIron: 2mg
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