If you’re looking for a high-protein, anti-inflammatory meal that supports gut health, weight management, and clean eating goals, this Cottage Cheese Egg Salad is about to become your new favorite. Unlike traditional egg salad recipes loaded with mayonnaise and inflammatory fats, this version swaps in protein-rich cottage cheese, heart-healthy olive oil, and powerful anti-inflammatory ingredients like turmeric, mustard, herbs, and omega-3-rich eggs.
This recipe is perfect for anyone following an anti-inflammatory diet, Mediterranean diet, high-protein meal plan, or low-carb lifestyle. It’s creamy, satisfying, and versatile enough to enjoy for breakfast, lunch, or meal prep throughout the week.
Why This Egg Salad Is Anti-Inflammatory
Chronic inflammation has been linked to conditions such as heart disease, diabetes, autoimmune disorders, and digestive issues. This recipe focuses on whole, minimally processed foods known to help lower inflammation naturally:
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Cottage cheese provides probiotics (in cultured varieties), calcium, and slow-digesting casein protein
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Eggs are rich in choline, vitamin D, and antioxidants like lutein
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Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen
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Turmeric and black pepper work together to fight inflammation at the cellular level
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Fresh herbs offer polyphenols that support immune health and digestion
Anti-Inflammatory Cottage Cheese Egg Salad Recipe
Ingredients
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6 large pasture-raised eggs, hard-boiled and peeled
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¾ cup full-fat cottage cheese (organic, cultured if possible)
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1 tablespoon extra virgin olive oil
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1 tablespoon Dijon mustard
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1 teaspoon apple cider vinegar or fresh lemon juice
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¼ teaspoon ground turmeric
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â…› teaspoon black pepper (enhances turmeric absorption)
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¼ teaspoon sea salt (adjust to taste)
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2 tablespoons fresh parsley or dill, finely chopped
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1 tablespoon chives or green onion, minced
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Optional: ¼ teaspoon smoked paprika or garlic powder
Instructions
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Prepare the eggs:
Chop the hard-boiled eggs into bite-sized pieces and place them in a large mixing bowl. -
Blend the cottage cheese (optional but recommended):
For a smoother, mayo-like texture, blend the cottage cheese in a food processor or blender until creamy. -
Make the dressing:
In a separate bowl, whisk together the blended cottage cheese, olive oil, Dijon mustard, apple cider vinegar, turmeric, black pepper, and salt. -
Combine:
Gently fold the dressing into the chopped eggs until evenly coated. -
Add herbs:
Stir in fresh parsley, dill, chives, and any optional spices. -
Chill and serve:
Refrigerate for at least 20 minutes to allow flavors to develop. Serve cold or slightly chilled.
Nutrition Benefits (Per Serving)
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High protein: Supports muscle growth and satiety
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Low inflammatory fats: No seed oils or processed mayonnaise
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Gut-friendly: Cottage cheese and herbs aid digestion
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Blood sugar friendly: Low glycemic and keto-adaptable
This recipe is ideal for weight loss meal prep, diabetic-friendly meals, and high-protein breakfast ideas.
How to Serve Cottage Cheese Egg Salad
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On whole-grain or sourdough toast
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Wrapped in lettuce cups for a low-carb meal
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Stuffed into avocados or bell peppers
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As a high-protein snack with cucumber slices
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In a meal prep container for quick lunches
Frequently Asked Questions (High-CPM SEO Focus)
Is cottage cheese egg salad good for weight loss?
Yes. This recipe is high in protein and low in empty calories, which helps control hunger, reduce cravings, and support fat loss.
Is cottage cheese anti-inflammatory?
Cottage cheese can be anti-inflammatory when it’s full-fat, minimally processed, and free from added sugars. It provides calcium and probiotics that support gut health.
Can I eat egg salad on an anti-inflammatory diet?
Absolutely. When made without processed oils or sugar and combined with anti-inflammatory spices and healthy fats, egg salad can be a powerful healing food.
Is this recipe good for gut health?
Yes. The combination of cultured dairy, herbs, and olive oil supports digestion and gut microbiome balance.
Can I make this recipe dairy-free?
You can substitute blended silken tofu or avocado, though the protein content will change.
How long does cottage cheese egg salad last?
Stored in an airtight container, it lasts 3–4 days in the refrigerator, making it perfect for meal prep.
Final Thoughts
This Anti-Inflammatory Cottage Cheese Egg Salad proves that healthy food doesn’t have to be boring. It’s creamy, protein-packed, and deeply nourishing—without the inflammatory ingredients found in classic egg salad recipes. Whether you’re focused on clean eating, gut health, weight loss, or simply delicious high-protein meals, this recipe checks all the boxes.
