There are days when you want something creamy and satisfying, but still light, fresh, and genuinely nourishing. That’s exactly where this high protein avocado egg cottage cheese salad fits in. It has all the comfort of a classic egg salad, but with brighter flavor and a protein boost that makes it feel like a real meal, not just a side.
This version skips mayo entirely and leans into naturally creamy ingredients instead. Ripe avocado and soft cottage cheese create a rich texture, while eggs bring structure and substance. It’s the kind of easy, flexible bowl you can prep ahead for lunches, spoon onto toast, or pile into wraps when you want something filling without heaviness.
Ingredients
4 large eggs
1/4 tsp salt
1 ripe avocado
1/2 cup cottage cheese
1 tbsp lemon juice
1/4 tsp black pepper
2 tbsp chopped chives
1 tbsp chopped parsley
1 tbsp finely diced red onion
Equipment
Small saucepan
Medium mixing bowl
Fork
Knife
Cutting board
Spoon or spatula
Measuring spoons
Measuring cup
What Makes a Great Avocado Egg Cottage Cheese Salad?
A truly good version balances creaminess with freshness and keeps the texture interesting rather than mushy.
- Creamy but light base from avocado and cottage cheese instead of mayo
- Soft but structured eggs that hold their shape
- Fresh acidity to prevent heaviness
- Gentle seasoning so the main ingredients still shine
- Textural contrast from herbs or crunchy add-ins
The Eggs
Eggs are the backbone of this salad. They add protein, richness, and that familiar egg-salad comfort, but here they’re kept slightly chunky so the mixture feels fresh and substantial rather than mashed.
A soft-set yolk works especially well because it blends lightly into the dressing without needing mayo. If you prefer firmer yolks, the salad still works beautifully, just with a slightly more textured finish.
What You’ll Need for the Eggs
- 4 large eggs, for the main protein and classic egg salad structure
- 1/4 tsp salt, added to the cooking water for gentle seasoning
The Creamy Base (Avocado + Cottage Cheese)
This is what makes the salad feel indulgent while staying light.
Avocado provides buttery richness and body, while cottage cheese brings tang, protein, and a soft curd texture that mimics a creamy dressing without the added fat.
Together they create a naturally creamy binder that coats the eggs instead of drowning them. The result feels fresh, spoonable and satisfying.
What You’ll Need for the Creamy Base
- 1 ripe avocado, for natural creaminess and healthy fats
- 1/2 cup cottage cheese, for protein and gentle tang
- 1 tbsp lemon juice, to brighten and balance richness
- 1/4 tsp black pepper, for mild warmth and contrast
Freshness & Flavor Boosters
Because there’s no mayo, small fresh elements become more noticeable. Herbs and mild aromatics lift the whole salad and keep it tasting clean rather than dense.
These additions also add tiny pops of texture so each bite feels layered instead of uniform.
What You’ll Need for the Flavor Boosters
- 2 tbsp chopped chives, for delicate onion flavor
- 1 tbsp chopped parsley, for fresh green notes
- 1 tbsp finely diced red onion, for subtle bite
Optional Variations & Swaps
This salad is naturally flexible and adapts easily to what you have on hand or your flavor preferences.
- Swap cottage cheese for thick Greek yogurt for a tangier finish
- Add diced cucumber for crunch and freshness
- Use dill instead of parsley for a classic egg-salad profile
- Add chili flakes and paprika for gentle heat
- Stir in chopped spinach for extra greens
Toppings & Finishing Elements
A few small toppings can completely change how this salad eats. They add contrast and make the dish feel more like a composed meal than a simple mix.
- Extra chives or herbs for brightness
- Cracked black pepper for aroma
- Toasted seeds or nuts for crunch
- Sliced radish for crisp freshness
- Lemon zest for a citrus lift
How to Make High Protein Avocado Egg Cottage Cheese Salad
Cook the Eggs
Place the eggs in a small saucepan and cover with cold water.
Bring gently to a simmer, then cook for about 8–9 minutes for set whites and softly creamy yolks.
Transfer immediately to ice cold water so they cool quickly and peel cleanly.
Prepare the Creamy Base
In a medium bowl, mash the avocado lightly with a fork until mostly smooth but still slightly textured.
Stir in the cottage cheese, lemon juice, and black pepper until creamy and cohesive.
The mixture should look thick but spoonable rather than fully blended.
Chop the Eggs
Peel the cooled eggs and chop them into bite-size pieces rather than mashing.
Keeping some larger chunks helps the salad feel hearty and prevents it from becoming paste-like once mixed.
Combine the Salad
Add the chopped eggs to the avocado cottage cheese mixture.
Sprinkle in the chives, parsley, and finely diced red onion.
Fold gently with a spatula so everything is coated but the egg pieces stay intact.
Taste and Adjust
Taste the salad and add a pinch of salt or extra lemon if needed.
Because cottage cheese varies in saltiness, final seasoning is best done at the end.
The finished texture should be creamy with visible egg chunks and green flecks throughout.
Serve on its own or on sourdough bread with a few slices of avocado.
Optional Spicy Paprika Version
For a gentle smoky warmth, paprika works beautifully with the creamy avocado and eggs. It adds color, depth, and a subtle savory heat without overpowering the fresh flavor of the salad.
Additional Ingredients
1/2 tsp smoked paprika or sweet paprika
Pinch chili flakes (optional, for extra heat)
How to Add It
Stir the paprika into the avocado cottage cheese base along with the lemon juice and black pepper so it blends evenly into the creamy mixture.
This tints the base slightly warm in color and distributes the flavor throughout rather than leaving spice pockets.
If using chili flakes, sprinkle them in at the final mixing stage with the herbs.
This keeps tiny bursts of heat noticeable rather than fully dissolved into the dressing.
Taste and adjust depending on how smoky or spicy you prefer the salad.
Storing & Meal Prep
This salad keeps well for about 2 days in the fridge in a sealed container. Press a piece of parchment or wrap directly onto the surface to reduce avocado browning. A quick stir before serving refreshes the texture.
For meal prep, store it plain and add crunchy toppings just before eating so they stay crisp. It works beautifully in lunch boxes, wraps, or spooned onto toast straight from the fridge.
Recipe Card
High Protein Avocado Egg Cottage Cheese Salad (No Mayo)
Description
A creamy, protein rich egg salad made without mayo using ripe avocado and cottage cheese for natural richness and freshness. Soft eggs, herbs, and lemon create a light yet satisfying salad perfect for toast, wraps, or meal prep lunches.
Ingredients
Eggs
Creamy Avocado Cottage Cheese Base
Fresh Flavor Mix
Optional Spicy Paprika Version
Instructions
Cook the eggs
-
Place the eggs in a small saucepan and cover fully with cold water, ensuring the water sits about 2 cm above the shells. Add the salt and place the pan over medium heat. Bring gently to a simmer, then cook for 8–9 minutes so the whites set and the yolks stay softly creamy. Transfer the eggs immediately into a bowl of cold water and let them cool completely (this stops cooking and helps the shells slide off easily).
Prepare the creamy base
-
Cut the avocado in half, remove the pit, and scoop the flesh into a medium mixing bowl. Mash gently with a fork until mostly smooth but still slightly textured. Add the cottage cheese, lemon juice, and black pepper, then stir with a spoon or spatula until thick and creamy. The mixture should look cohesive and spoonable rather than fully puréed.
Chop the eggs
-
Peel the cooled eggs on a cutting board and slice them into bite size pieces using a knife. Aim for small chunks rather than mashed pieces so the finished salad keeps a hearty texture. If the yolks feel very soft, wipe the knife between cuts to keep the pieces neat.
Combine the salad
-
Add the chopped eggs to the avocado cottage cheese mixture. Sprinkle in the chives, parsley, and finely diced red onion. Fold gently with a spoon or spatula until everything is evenly coated while keeping the egg pieces intact. The mixture should look creamy with visible egg and green herb flecks throughout.
Add the optional paprika version
-
If making the spicy variation, stir the smoked or sweet paprika into the creamy base before adding the eggs so the color and flavor distribute evenly. Sprinkle in the chili flakes during the final fold so small bursts of warmth remain noticeable. Taste and adjust depending on how smoky or gently spicy you prefer the salad.
Taste and finish
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Taste the salad and add a small pinch of salt or an extra squeeze of lemon if needed. Cottage cheese varies in saltiness, so final seasoning is best adjusted at the end. The finished texture should be creamy, soft, and lightly chunky with a fresh lemon aroma. Serve immediately or chill briefly before serving.
Note
Use a ripe avocado that yields slightly when pressed for the creamiest texture and best flavor. If the cottage cheese has large curds, mash or chop it lightly before mixing so the base becomes smoother. The salad keeps well refrigerated for up to 2 days with parchment or wrap pressed directly onto the surface to reduce browning. Stir gently before serving to refresh the creamy consistency.
