This cottage cheese egg and cauliflower salad is a high-protein twist on classic egg salad, packed with creamy, tangy flavor. Plus, it’s low in carbs, calories and fat!
If you love egg salad but want a healthier, high-protein option, this cottage cheese egg and cauliflower salad is perfect for you. Low in carbs, calories, and fat, it’s a fantastic addition to your healthy meal rotation.
It has all the creamy, tangy flavor of traditional egg salad with a lighter, healthier twist. Since it’s just as tasty as the classic, you might not even realize it’s made with cottage cheese instead of mayonnaise.
This simple salad comes together with just a handful of ingredients—hard-boiled eggs, steamed cauliflower, celery, Dijon mustard, and cottage cheese. Blended cottage cheese creates a smooth, creamy base, while steamed cauliflower adds fiber, texture, and bulk.
It’s an easy-to-make lunch or dinner ready in just 20 minutes. Serve it over a bed of greens, in a low-carb wrap or pita, or enjoy it on its own.
Get a free e-book of our most popular low-carb recipes when you subscribe!
Key Ingredients
Hard-boiled eggs: We typically hard-boil eggs in the Dash Rapid Egg Cooker, but you could also boil or use an air fryer (see instructions below for both).
Cauliflower: We love adding cauliflower to this egg salad to give it more bulk, so the salad is more substantial. Plus, it makes it more of a meal. Before adding, we steam small, bite-size florets in the microwave until tender.
Low-fat cottage cheese: We use a low-fat cottage cheese (2% milkfat) in this salad since we found little difference in taste between the low- and high-fat cottage cheese when done. However, you can use a higher-in-fat cottage cheese if you like as it only slightly reduces the level of protein.
Celery: Celery is typically a part of egg salad and it brings a refreshing crunch.
Unsweetened, vanilla almond milk: To slightly thin the cottage cheese dressing for the salad, we add a few tablespoons of unsweetened vanilla-flavored almond milk. We prefer unsweetened almond milk since it’s low in carbs and calories, but you may substitute with another type of low-carb milk if you like.
Dijon mustard and lemon juice: Both of these ingredients add the right amount of tang and brightness needed for egg salad. They’re a must in terms of flavor!
Curry powder: A few pinches of curry powder adds a warm and earthy flavor that you often find in egg salads.
Fresh chives (optional): We love the added flavor of fresh chives, but if you don’t have around the house then you can skip.
PREPARING HARD-BOILED EGGS
In terms of preparing hard-boiled eggs, there are a few options. You can buy hard-boiled at eggs at the store or simply prepare at home. Here are a few easy ways to make at home:
- Dash Egg Cooker: We love using our Dash Rapid Egg Cooker to make hard-boiled eggs. It’s so quick and easy to use, and you can forget about the eggs as soon as you put them in to cook. After the alarm goes off on the cooker, the eggs are done and perfectly cooked to your liking.
- Air Fryer: This is our second favorite way to prepare hard-boiled eggs. We simply follow these instructions and they turn out perfect every time.
- Boil: Of course, you can boil the eggs until just right temperature. Simply follow these easy, step-by-step instructions.
How to Make
STEP 1: Prepare hard-boil eggs (with one of the above methods). After eggs are cooked and cooled, peel and roughly chop them. Light season with salt and pepper.
STEP 2: In a large, microwave-safe bowl, add trimmed cauliflower florets and 1 tablespoon of water. Place a microwave-safe plate or top over the bowl and microwave for 3 to 4 minutes until tender. When done, remove, drain and dab excess water with paper towels. Lightly season with salt and pepper.
STEP 3: In a food processor or blender, pulse together cottage cheese, almond milk, mustard, lemon juice, curry powder, salt and pepper. Pulse until smooth.
STEP 4: In a large bowl, combine cottage cheese mixture, chopped eggs, celery, and steamed cauliflower. Toss until fully combined. Top with chives. Serve immediately or store in fridge in an air-tight container until ready to serve.
How to Store
Store leftovers in fridge promptly after serving. Store in airtight container in the fridge for up to 3 or 4 days. Before serving leftovers, give it a good stir.
More High Protein Salads
If you try this recipe, we would love to hear your feedback! Leave a comment, rate it, and tag @lowcarbsimplified on your photo of this recipe on Instagram or Facebook. We hope you enjoy this recipe as much as we do!
Recipe
Cottage Cheese Egg and Cauliflower Salad (High Protein, Low Carb)
This cottage cheese egg and cauliflower salad is a high-protein twist on classic egg salad, packed with creamy, tangy flavor. Plus, it’s low in carbs, calories and fat!
Instructions
-
Prepare eggs: Prepare hard-boil eggs (with one of the above methods). After eggs are cooked and cooled, peel and roughly chop them. Light season with salt and pepper.
-
Prepare cauliflower: In a large, microwave-safe bowl, add trimmed cauliflower florets and 1 tablespoon of water. Place a microwave-safe plate or top over the bowl and microwave for 3 to 4 minutes until tender. When done, remove, drain and dab excess water with paper towels. Lightly season with salt and pepper.
-
Pulse dressing: In a food processor or blender, pulse together cottage cheese, almond milk, mustard, lemon juice, curry powder, salt and pepper. Pulse until smooth.
-
Combine and serve: In a large bowl, combine cottage cheese mixture, chopped eggs, celery, and steamed cauliflower. Toss until fully combined. Top with chives. Serve immediately or store in fridge in an air-tight container until ready to serve.
Nutrition
Calories: 235kcalCarbohydrates: 9.2gProtein: 22gFat: 12.5gSaturated Fat: 4.2gCholesterol: 379.5mgSodium: 761.7mgFiber: 2.7gSugar: 5.1gNet Carbs: 6.5gProtein Percentage: 37%
