Low Fat – High Protein Southwest Egg Salad

There has been a lot of talk about the importance of protein in a healthy diet. I took some inspiration from a few things I found online and put together a great high protein lunch idea. It seems that there is a large emphasis on protein for breakfast which is great but ideally you want to consume protein throughout the day. Our bodies have a limited ability to store excess protein so it’s better to consume it several times a day instead of loading up once or twice.

Since cottage cheese is a protein powerhouse and lower in saturated fats than mayonnaise I thought, why not use it to make egg salad? After a brief search I found that this is FAR from an original idea! Tons of recipes out there for that! So, using that inspiration I put together the following recipe. Give it a try and feel free to sub out anything you want or add from your garden to suit your palette. Make a batch on the weekend for weekday lunches (or breakfasts), it will last refrigerated for 3 days. Have fun!

Ingredients

1. 4 hard boiled eggs
2. 1/4 cup cottage cheese – I recommend full fat for the creaminess, but any kind will work
3. 1 tbs. Dijon mustard
4. 1 Tsp. lemon juice – fresh is best
5. 1 Tbs. chopped red onion
6. 2 Tbs. chopped chives
7. 2 Tbs. chopped cilantro – or dill if you want to go more traditional
8. ¼ Tsp of liquid smoke – moderation is the key here so don’t put directly into the recipe. Put a few drops on a spoon and then add to avoid putting too much in.
9. ½ jalapeno pepper Seeded and chopped
10. Salt and pepper to taste

Directions

1. Remove and set aside 2 egg yolks.
2. Coarsely chop the remailing eggs. – chop as small or large as you prefer
3. Put ingredients 2-4 plus the 2 yolks in a food processor, blender or use an immersion blender. Process until smooth and creamy.
4. Add the blended mixture to the bowl with chopped eggs and ingredients 5-9.
5. Mix with a spoon or a rubber spatula until combined. Add salt and pepper, to taste.
6. Serve immediately by itself as a sandwich or in a rollup.
7. Store remainder in the fridge in an airtight container for up to 3 days.

 

Bruce

Image by -Rita-👩‍🍳 und 📷 mit ❤ from Pixabay