High-Protein Curried Egg Salad
Egg Salad takes on a warm, spicy, Eastern twist with a pinch of curry! This 5-ingredient, high-protein curried egg salad is perfect for lunch, a robust snack, and ideal for school lunchbox season. It’s easy to make, budget-friendly, and packed with flavor!
Be Sure To Try My Spinach & Caramelized Onion Quiche Next!
Curried Egg Salad Recipe
I’m not a huge fan of store-bought eggs; I like to buy my eggs at the farmers’ market every week. Eggs are a weekly staple in our house, and with four growing kids, they’re also a fantastic (and cheap) source of protein. I’m always looking for new ways to serve eggs. Traditional egg salad is great, but eggs and mayo can be a bit bland, so I devised a way to add in a little more texture and flavor!
Chopped dill pickles give the “crunch,” cottage cheese brings extra creaminess, and curry packs in the punch. There’s just something special about amping up the flavor profile with the warm, savory flavor of curry powder!
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Curried Egg Salad Is Good For You
Let me break down this delicious egg salad recipe by ingredient and tell you why I love not only the taste but how it fuels your body….
- Eggs: With about 6 grams of protein each, eggs are a nutrient-dense food. They’re rich in amino acids and contain choline, a nutrient that aids in brain health. Eggs are also a good source of healthy fats and offer satiety throughout the day, curbing hunger cues.
- Pickles: Offer a good amount of vitamins, minerals, and antioxidants. If naturally fermented, they pack in probiotics and aid in gut health.
- Curry powder: A mix of spices such as turmeric, coriander, and cumin, which contain powerful antioxidants. It’s great at reducing inflammation, supporting brain health, and boosting digestion. Curry powder has long been hailed in the medicinal world for its disease-fighting properties.
- Cottage cheese: Is packed with a whopping 12 grams of protein per half-cup serving! Not to mention, it is a source of B vitamins and minerals like calcium and phosphorus.
I prefer the Nancy brand cottage cheese because it has a strong probiotic culture, making it better for the gut. If you don’t have cottage cheese or don’t like it, you could swap it for plain yogurt, avocados, or mayo. Mayo is the traditional binder in egg salad recipes, but it’s also the least healthy option.
How To Make Curried Egg Salad
In a large pot or saucepan, bring 8 cups of water to a boil. Once the water is boiling, carefully lower each egg into the water. Allow the eggs to boil for 8-9 minutes, depending on how soft you like your eggs. A shorter boil time will yield a slightly runnier yolk, while a longer boil time will yield a firmer yolk texture.
Place eggs in an ice bath for 10 minutes. Then peel the eggs and slice them in half, putting all the halves in a large mixing bowl. Smash the eggs with a fork until they break up into smaller bite-size pieces.
Next, add your fourth cup of cottage cheese. Chop the pickles to your preference for size; I prefer to cut mine into slivers. There’s a wide range of pickle flavors; choose what you like. Dill, garlic, and even spicy garlic are great options.
Add the pickles, curry seasoning, and salt and pepper to the mixture. Stir gently to combine all ingredients without overmixing. Move to an airtight container and refrigerate immediately. Store in the refrigerator for up to three days.
What To Pair With Curried Egg Salad
There are many ways to enjoy my curried egg salad! Serve with crackers, on a bed of lettuce, in a sandwich, in a wrap, or straight out of the bowl. Curried egg salad can be paired simply with a side of fruit or raw veggies. If you want to create an occasion, make a curried egg salad tea sandwich and serve with hot tea at a ladies’ brunch!
As back-to-school season is upon us, remember you can easily prep this ahead of time and send your kids to school with a high-protein, savory, and delicious main that’s sure to keep their brains fueled and tummies full.
For more high-protein breakfasts, school lunches, salads, and recipes calling for eggs, check out the following…
other recipes you might enjoy:
- 5-Ingredient Meat & Cheese Muffins from Pancake Mix
- How to Make Fluffy Scrambled Eggs
- Lox Breakfast Deviled Eggs
- Easy Chickpea Salad Vegan
High-Protein Curried Egg Salad
Ingredients
- 6 eggs
- 1/4 cup cottage cheese whole or low-fat
- 3 Tbsp sliced dill pickles spicy garlic works too
- 1 tsp curry powder
- salt and pepper to taste
Instructions
- In a large saucepan, bring 8 cups to a boil.
- Carefully lower each egg into the boiling water. Start a timer for 8 minutes.
- Once 8 minutes have passed, carefully remove each egg and place it in an ice bath.
- Let the eggs cool in the ice bath for 10 minutes.
- Remove the shell from each egg, and slice the eggs into a medium-sized mixing bowl. The egg yolks will be slightly runny. If you don't like them this way, extend the cooking time to 9 minutes.
- Use a fork and mash the eggs into small pieces.
- Add the remaining ingredients and stir to combine.
- This egg salad is great on a sandwich paired with cucumbers, tomatoes, and lettuce.
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