Italian sausage is cooked with rice and bone broth for extra protein. The result is a hearty, savory dish loaded with protein and goodness. I used pork sausage, but you can use my homemade chicken Italian sausage to lighten it up. A generous amount of parsley at the end brightens it up!

It’s perfect for busy weeknights and holds up well, making it ideal for work lunches or meal prep. The leftovers are delicious the next day with a drippy egg on top (we love eggs and rice). Add this to your collection of high-protein recipes, easy dinners, and ways to use rice.

I love it when a kitchen mishap turns into something fabulous, and that’s precisely what happened with this Italian sausage rice recipe. It started as a pasta sauce, but I didn’t realize I was out of tomatoes until after I had browned the sausage. So I pivoted, added bone broth and rice, and it was a huge hit. This is my kind of food – simple, flavorful, and nutritious.

The entire meal cooks in one pan, and it’s very affordable. This will feed 3 to 4 people, but you could easily stretch it by adding a can of beans or serving it with a simple side dish.

This is regularly part of my weekly meal prep. The recipe is easy to double, and you can divide the leftovers into single-serve meal-prep containers for an easy lunch on the go!

Italian Sausage Rice Recipe

One of the easiest ways to incorporate extra protein into your meals is to replace regular broth, stock, or water with bone broth. Unlike regular broth and stock, bone broth cooks for 12 to 24 hours, extracting more of the protein and nutrients from the bones. The result is an incredibly nutritious, rich, and flavorful broth high in collagen, the most abundant protein in the human body. Depending on the brand, just one cup yields 8 to 14 grams of protein.

When I was going through tonsil cancer treatment, bone broth was one of the only things that saved me from a feeding tube! When I couldn’t eat, bone broth provided the nutrients I needed.  This is what I used during treatment and in almost all the recipes on this site.

Related: Homemade Italian Sausage Recipe

Main Ingredients

This is a short list with just four necessary ingredients. Seasonings and herbs are optional; the recipe will still work and be delicious!

• Italian sausage. This does the heavy lifting in this recipe, adding most of the flavor to the dish. Use spicy or mild – whatever you like.
• Long-grain rice. I prefer long-grain white rice, but any rice will work. See notes below.
• Bone broth. Bone broth adds protein and richness. For this recipe, I like chicken.
• Italian parsley.  A generous amount of Italian parsley at the end adds freshness and color.
• Seasonings. A few seasonings add extra flavor, but they’re optional.

Related: Savory Pumpkin Rice With Parmesan

How to Make Italian Sausage Rice

The instructions are on the recipe card below, but here’s a quick rundown.

1. Place a large skillet with a tight-fitting lid on the stove over medium heat.
2. Add the Italian sausage, onion, and seasonings (if using them).
3. Cook the sausage until there is no more visible pink (I use a meat chopper for this)
4. Move the sausage to one side of the pan, and soak up any extra grease with a paper towel.
5. Keeping the heat on medium-high, add the rice.
6. Stir and cook for about one minute or until fragrant.
7. Add the bone broth and simmer.
8. Turn the heat down to low, cover tightly, and cook for 20 minutes.
9. Remove the pan from the heat and let it sit for five minutes.
10. Gently fluff with a fork, add the parsley, and fluff again.
11. Taste and adjust the salt.

Recommended For This Recipe

Hard Anodized Ceramic Nonstick Skillet with Lid
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Recipe Variations & Helpful Tips

• The Italian sausage rendered out enough fat for me, so I did not use additional oil when browning it. If the Italian sausage you use is leaner, you may need to add a bit of olive oil to the pan before adding the sausage.
• For a cheesy twist, sprinkle on four favorite shredded cheeses at the end, cover, and let the residual heat melt them.
• A can of beans, diced zucchini, mushrooms, or broccoli can stretch the dish and add nutrition.
• If using a different type of rice, adjust the liquid and cooking times according to the package directions.
• Cool completely, then store in the refrigerator for up to 4 days or freeze for up to 2 months.
• To make this more budget-friendly, stock up on ingredients when they’re on sale. Bone broth is expensive, so I always stock up on it when it goes BOGO at Publix!

If you try my Italian sausage rice recipe, I’d love it if you would leave a comment below!

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Italian Sausage Rice Recipe | Easy One Pan Meal

Try this hearty Italian sausage rice recipe, a delicious one-pan meal packed with flavor and protein, perfect for busy nights and meal prep.

Course Main

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 590kcal

Equipment

• Nonstick Pan + Lid
• Meat Chopper
• Large Serving Bowls
• Chicken Bone Broth
• Organic Long Grain Rice

Ingredients

• 1 pound ground Italian sausage
• 1 cup long-grain white rice
• 1/2 cup diced onion
• 2 cups unsalted chicken bone broth
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/4 cup chopped Italian parsley

Instructions

• Place a large skillet with a tight-fitting lid on the stove over medium-high heat.
• Add the Italian sausage, onion, and seasonings.
• Cook the sausage until there is no more visible pink.
• Move the sausage to one side, and soak up extra grease with a paper towel.
• Keeping the heat on medium-high, add the rice.
• Stir and cook for about one minute or until fragrant.
• Add the bone broth and bring to a simmer.
• Turn the heat down to low, cover tightly, and cook for 20 minutes.
• Remove the pan from the heat and let it sit for five minutes.
• Gently fluff with a fork, add the parsley, and fluff again.
• Taste and adjust the salt.

Nutrition

Calories: 590kcal | Carbohydrates: 40g | Protein: 24g | Fat: 36g | Saturated Fat: 13g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Cholesterol: 86mg | Sodium: 1170mg | Potassium: 400mg | Fiber: 1g | Sugar: 1g | Vitamin A: 318IU | Vitamin C: 9mg | Calcium: 46mg | Iron: 2mg

This chickpea salad, also known as a garbanzo bean salad (since they’re the same), is packed with flavor, texture, and nutrition. Made mostly with pantry staples, this recipe is ideal for anyone on a budget looking for cheap meals that don’t sacrifice flavor. Chickpeas are one of the foods high in fiber that you’ll always find in my pantry!

This is one of my go-to make-ahead salads for the week because it holds up beautifully. Add this to your weekly meal prep rotation and high-protein lunch ideas.

As part of my weekly ingredient prep, I make a bean salad. They’re quick and healthy, perfect for work and school lunches. With summer quickly approaching, I’m embracing fresh, simple recipes, and now we can’t get enough of this creamy chickpea salad!

The tahini provides healthy fats and protein as well as a rich, nutty flavor to the dressing. Greek yogurt adds creaminess and lightens the dish. Crunchy veggies add nutrition, texture, and taste. Use what you like and already have. Recipes are guides, not rules. In an ongoing effort to prevent food waste, I rarely go to the store to buy one or two ingredients for a recipe. I adapt and make it work with what I already have on hand!

Creamy Chickpea Salad Recipe

The beauty of the salad is its versatility. Prefer a white bean salad? Use cannellini or navy beans. Don’t have Greek yogurt? Sour cream works just fine. And if you don’t love bell peppers, any crunchy veggies will work.  It lasts several days in the refrigerator, making it one of my favorite quick-and-easy salads for meal prep.

Related: Orzo Salad With Chicken & Edamame

Main Ingredients

The ingredients in my creamy chickpea salad are simple. In fact, most of them are for the dressing, which makes the whole salad!

• Veggies. Fresh and crunchy veggies add texture, flavor, and nutrients. I’m using bell peppers and scallions. The veggies also add volume, which helps stretch the dish and lower the calories!
• Dressing. You’ll want to make extra because it’s so darn good! It combines Greek yogurt, tahini, olive oil, lemon, apple cider vinegar, fresh garlic, Dijon, and seasonings.

Recommended For This Recipe

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How to Make Creamy Chickpea Salad

This creamy chickpea salad can be ready in about 20 minutes! As always, detailed instructions are included in the recipe card below.

1. Make the sauce first so the flavors can begin to come together.
2. Add the dressing ingredients to a bowl and whisk until smooth
3. Add a teaspoon of warm water as needed to smooth out the sauce.
4. Add the beans, vegetables, and herbs to the sauce, reserving some of the herbs for garnish.
5. Gently but thoroughly mix the salad until well combined.
6. Taste and adjust the salt, cover, and chill for at least an hour.
7. Just before serving, garnish with the remaining fresh herbs, and enjoy!

Related: Chickpea Salad With Red Wine Vinaigrette

Helpful Tips & Substitutions

• When choosing Greek yogurt, I recommend full-fat. It gives this chickpea salad the creamy factor it needs. The additional fat adds creaminess and richness to the salad. To make this dairy-free, use your favorite plant-based alternatives instead of Greek yogurt. 
• Having a variety of canned beans in your pantry allows you to pull together quick meals like this in minutes. Bean salads are incredibly versatile and a great way to incorporate protein and fiber into your diet. My Italian cannellini bean salad is another one of our favorites. 
• Fresh herbs add a ton of flavor to this salad, and I use a generous amount. Today, that was fresh Italian parsley. Fresh basil, thyme, and oregano are all delicious!
• This recipe is ideal for meal prep and will keep for up to 4 days in the refrigerator. It’s normal to see a little separation at the bottom of the bowl. Just give a good stir before dishing it up!

If you’ve tried my creamy chickpea salad recipe or any recipe on my site, please leave a comment below!

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Creamy Chickpea Salad Recipe

This creamy chickpea salad recipe with a tahini-yogurt dressing is a must-try! It's budget-friendly, high in protein and fiber, and delish!

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 280kcal

Equipment

• Smooth Tahini
• Aleppo Pepper
• Apple Cider Vinegar
• Mixing bowl
• Microplane Grater
• Small Strainer

Ingredients

Salad

• 1 15- ounce can chickpeas, rinsed and drained
• 1/2 cup diced bell peppers
• 1/4 cup chopped fresh Italian parsley
• 2 scallions, thinly sliced
• Creamy Tahini Dressing
• 1/4 cup plain Greek yogurt
• 2 tablespoons smooth tahini
• 1 tablespoon extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• Zest from juiced lemon
• 1 tablespoon apple cider vinegar
• 2 garlic gloves, grated
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1/4 teaspoon Redmond Real Salt
• 1/4 teaspoon Aleppo pepper

Instructions

• Make the sauce first so the flavors can start coming together.
• Add the tahini, yogurt, vinegar, lemon, garlic, Dijon, olive oil, some of the parsley, and seasonings to a bowl.
• Whisk the dressing until smooth, adding a teaspoon of warm water as needed to smooth out the sauce.
• Add the beans, veggies, and herbs to the sauce. (I reserve some herbs for garnish.)
• Gently but thoroughly mix all of the ingredients until well combined.
• Taste and adjust the salt, cover, and chill for at least an hour.
• Just before serving, stir it and adjust the salt and pepper one last time.
• Garnish with the remaining fresh herbs, and enjoy!

Nutrition

Calories: 280kcal | Carbohydrates: 35g | Protein: 13g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 180mg | Potassium: 472mg | Fiber: 10g | Sugar: 7g | Vitamin A: 1041IU | Vitamin C: 32mg | Calcium: 100mg | Iron: 4mg

Cottage cheese works in almost any meal thanks to its mild flavor and creamy texture. You can spread it on toast, stir it into scrambled eggs, or blend it into sauces, dips, and soups for added creaminess without the heaviness. It fits naturally into both sweet and savory dishes and slips easily into everyday meals.

If you focus on low-calorie, high-protein recipes, cottage cheese deserves a permanent spot in your refrigerator. My sausage egg bake with cottage cheese delivers serious protein, and the cottage cheese–based sauce in my easy tuna pasta salad has been the most popular recipe on the site for over a year.

Almost daily, cottage cheese helps me hit my protein goals. It’s creamy, protein-rich, and endlessly adaptable. This collection of high-protein cottage cheese toast recipes turns simple ingredients into nourishing breakfasts, snacks, or light meals you can whip up in about 10 minutes. From savory combos with smashed peas and crispy shallots to sweeter variations with peanut butter and granola, there’s something on this list for everyone!

What Is Cottage Cheese?

Cottage cheese is a fresh, unripened cheese made by adding an acid to pasteurized milk, causing the milk solids to separate from the whey. Producers gently cut the solids into small curds and drain away the whey. They then stir or press the curds to release excess liquid before mixing them with a creamy dressing made from milk, cream, citric acid, and salt. Just one-half cup delivers 13 grams of protein along with calcium, potassium, selenium, and vitamin B12. With its impressive nutrition and mild flavor, cottage cheese works beautifully in high-protein cottage cheese recipes.

Related: Savory Cottage Cheese Bowl Recipes

What’s The Big Deal About Cottage Cheese?

People have strong feelings about cottage cheese. They either love or hate. I love it, and here’s why.

• Cottage cheese is a delicious, versatile source of protein.
• It’s tasty on its own and pairs well with other ingredients.
• It can be whipped or blended and enjoyed as a sauce, dip, or dressing.
• You can cook with it! Try replacing cream with blended cottage cheese.
• Just 1/2 cup provides 13 grams of protein, as well as calcium, potassium, selenium, and B12.
• It’s low in calories, making it my go-to for high-volume, low-calorie meals.

What’s The Big Deal About Protein?

It wasn’t until I was struggling with menopause weight that I learned about the importance of protein. If you missed this post about my menopause weight-loss journey, I update it regularly as I learn what’s working and what’s not. Here are a few reasons I love protein, and so should you!

• Protein is satiating, keeping you fuller longer and reducing calorie consumption.
• Adding protein to a meal can balance blood sugar levels and prevent spikes.
• Studies show a positive link between a high-protein diet and better bone health.
• Getting adequate protein helps us build and maintain muscle, especially before, during, and after menopause.

High Protein Cottage Cheese Recipes – Toast Edition

Cottage cheese toast has become my go-to breakfast or afternoon snack. It’s quick, easy, high in protein, low in calories, and nutritious. The process is simple.

1. Toast the bread in a toaster, regular oven, or air fryer. I keep my Ezekiel bread in the freezer, so I toast mine in the air fryer at 400 degrees. While the bread is toasting, gather my ingredients and prepare anything that needs to be cooked, usually just an egg.
2. To assemble the cottage cheese toast, I like to let the bread cool for a minute or two so the cottage cheese doesn’t get warm. To keep the macros consistent, I always use a quarter cup of cottage cheese and spread it evenly over the toast. There are some combinations where the cottage cheese doesn’t come first, which I’ll discuss below.
3. The toppings should be added in the right order so the cottage cheese doesn’t get squished out. You’ll notice in some of the ideas below that the cottage cheese isn’t always on the bottom – that’s intentional.

Tip: Ezekiel bread is a flourless bread made with sprouted grains. It’s nutritious, naturally gluten-free, and has more protein than other store-bought brands. It’s hearty and dense and holds up well to cottage cheese toast.

Related: How To Cook With Cottage Cheese

Avocado Toast With Cottage Cheese, Egg, And Feta

This combination was fantastic! Za’atar is a Middle Eastern seasoning blend that adds an earthy, herbaceous flavor to your dishes. Aleppo pepper is earthy and fruity with a mild heat. I’ve been using it almost in place of black pepper lately. It just adds more pizazz!

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/2 small avocado, whipped (12o calories, 1 gram protein, 4 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1 over-medium fried egg (70 calories, 6 grams protein, 0 grams fiber)
• 1 tablespoon crumbled feta (2o calories, 2 grams protein, 0 grams fiber)
• Garnish: pinch of Za’atar seasoning, Aleppo pepper, and parsley

With the brands I used, approximate totals are 26 grams of protein, 7 grams of fiber, and 400 calories.

Cottage Cheese Toast With Scallion Eggs And Crispy Shallots

Cooking the scallions with the egg adds a subtle oniony flavor, and sprinkling the raw scallions on top adds freshness and crunch. Crispy shallots take this to the next level. I have a step-by-step video on Instagram where you can also get the recipe.

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1 egg scrambled with the white part of a scallion (70 calories, 6 grams protein, 0 grams fiber)
• 2 tablespoons crispy shallots
• Garnish: pinch of flaky salt, Aleppo pepper, and the top part of the scallion

With the brands I used, approximate totals are 23 grams of protein, 3 grams of fiber, and 260 calories.

Cottage Cheese Toast With Smashed Peas

I thought about this combination for days after I made it. It was delicious. There’s no need to cook the frozen peas. I cover them with hot water from my tea kettle while preparing the other ingredients. Drain them, lightly mash with a fork, and add a pinch of salt and pepper.

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1/4 cup frozen peas, prepared as noted below (35 calories, 2 grams protein, 2 grams fiber)
• 2 tablespoons crispy shallots (70 calories, 6 grams protein, 0 grams fiber)
• Garnish: pinch of flaky salt and Aleppo pepper

With the brands I used, approximate totals are 25 grams of protein, 5 grams of fiber, and 295 calories.

Related: High Protein Breakfast Bowl

Peanut Butter And Granola Cottage Cheese Toast

I loved the texture of the granola on this one, but I’d be lying if I said I loved it all together. This series has shown me that sweet cottage cheese toast is not my thing, but my family loved it! To lower the calories, I make my peanut butter using sugar-free peanut butter powder with just enough water to make it thick and creamy.

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1 tablespoon peanut butter (60 calories, 8 grams protein, 2 grams fiber)
• 1/4 cup ratio keto granola (150 calories, 8 grams protein, 2 grams fiber)
• 1 tablespoon raw honey (70 calories, 0 grams protein, 0 grams fiber)

With the brands I used, approximate totals are 33 grams of protein, 7 grams of fiber, and 470 calories.

Tuna Salad On Toast With Cottage Cheese

Tuna salad and cottage cheese are a match made in heaven. This was SO SO good! For exact macros, the tuna salad was made with 1 can of Wild Planet Tuna, 1/3 cup Siggi’s Greek yogurt, 1 tablespoon avocado mayonnaise, 2 tablespoons capers, 1 tablespoon caper juice, and a generous pinch of black pepper.

• 1 slice of toasted Silver Hills Bakery bread (100 calories, 6 grams protein, 4 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1/2 batch of tuna salad (recipe below) (110 calories, 13 grams protein, 0 fiber)
• Garnish: bagel seasoning + scallions

With the brands I used, approximate totals are 32 grams of protein, 4 grams of fiber, and 320 calories.

High Protein Cottage Cheese Toast Recipe Variations

From sweet to savory, the possibilities are endless. I gravitate toward savory combinations, but here are a few ideas that my family loved!

Savory Cottage Cheese Toast Ideas

• Cottage cheese + crispy bacon + scallions (LOVE this simple combo)
• Smashed avocado + cottage cheese + micro greens + bagel seasoning
• Cottage cheese + sliced cucumber + za’atar seasoning
• Cottage cheese + sliced tomato + fresh basil + good olive oil + flaky salt
• Smashed avocado + cottage cheese + fried egg + chili crunch + scallions
• Cottage cheese + smoked salmon + red onion + capers + fresh dill

Sweet Cottage Cheese Toast Ideas

• Cottage cheese + sliced bananas + granola + honey
• Cottage cheese + jam + blueberries + chia or hemp seeds
• Cottage cheese + grilled peaches + hemp seeds + fresh mint
• Apple butter + cottage cheese + diced apples + cinnamon + maple syrup
• Cottage cheese + sliced pears + almond butter + pumpkin seeds + maple syrup

Helpful Tips

• If you don’t like cottage cheese’s texture, try blending it. Add the entire container to a small food processor or NutriBullet, and blend for 30 to 60 seconds or until smooth.
• Some brands have more liquid than others, which can make your toast soggy. If you see liquid on the top of the cottage cheese, pour it off and give it a good stir.
• Use a bread hearty enough to stand up to the toppings. Soft white bread won’t work here.
• Food prep makes throwing together meals like this quick and easy. I wash and prep scallions, bell peppers, bacon, roasted tomatoes, and fresh herbs every week.

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High Protein Cottage Cheese Recipes - Toast Edition

These high-protein cottage cheese toast recipes are perfect for quick and easy meals that are nutritious and satisfying for quick breakfasts or snacks!

Course brunch

Cuisine Mediterranean, Middle Eastern

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1

Equipment

• Long Toaster For Pan Bread
• Za'atar Seasoning
• Aleppo Pepper
• Air Fryer
• Mini Food Processor
• Nutribullet Blender

Ingredients

Avocado, Egg, And Feta

• 1 slice toasted Ezekiel bread
• 1/2 small avocado whipped
• 1/4 cup cottage cheese
• 1 egg fried
• 1 tablespoon crumbled feta
• pinch Za’atar seasoning and Aleppo pepper
• garnish with parsley

Scallion Eggs And Crispy Shallots

• 1 slice toasted Ezekiel bread
• 1/4 cup cottage cheese
• 1 egg scrambled with white part of a scallion
• 2 tablespoons crispy shallots
• pinch flakey salt and Aleppo pepper
• garnish with the top part of the scallion

Smashed Peas And Crispy Shallots

• 1 slice toasted Ezekiel bread
• 1/4 cup cottage cheese
• 1/4 cup frozen peas * prepared as noted below
• 2 tablespoons crispy shallots
• pinch flaky salt and Aleppo pepper

Peanut Butter And Granola

• 1 slice toasted Ezekiel bread
• 1/4 cup cottage cheese
• 1 tablespoon peanut butter
• 1/4 cup keto granola
• 1 tablespoon raw honey

Instructions

• Toast the bread in a toaster, oven, skillet, or air fryer.
• While the bread is toasting gather the toppings.
• Let the toasted bread cool for one minute before adding the cottage cheese.
• Assemble the cottage cheese toast and enjoy immediately!

Sardines and rice are the ultimate budget-friendly meal (and one of my favorite leftover rice recipes). When building your bowl, you can keep it simple or load it up with toppings like cucumber, carrots, scallions, kimchi, olives, radishes, and more. This is the perfect meal for one person with endless variations.

The rich, meaty texture of the sardines, combined with bold flavors and textures, turns a humble can of seafood into a nutritious and satisfying meal. Don’t like sardines? Any tinned fish will work. Swap them out with mussels, trout, anchovies, mackerel, smoked oysters – whatever you want!

It’s no secret that rice bowls are one of my go-to meals when I want something quick and easy, but they’re also a great way to use up ingredients and prevent food waste. I often make a double batch of my oven-baked rice and freeze most of it in half-cup portions so that I can throw one together quickly. They’re versatile and can be easily adapted to fit gluten-free, low-carb, vegan, high-fiber, and high-protein lifestyles.

Sardines are an essential pantry ingredient for lazy dinners, quick lunches, and low-effort meals. They’re also an easy source of nutrients and protein. Having a well-stocked pantry with a variety of canned seafood will help you easily pull together easy, healthy meals like this sardine rice bowl!

Sardine Rice Bowl

I’ve been on a canned seafood journey for the past couple of months, and trust me when I say that I’ve tried just about every combination of ingredients, and rice with sardines is at the top of my favorites list. I can’t put it into words, but it’s a delicious combination and a blank canvas for endless toppings!

As mentioned above, rice bowls are a great way to use up ingredients like leftover cooked protein and veggies. We eat eggs and rice at least once a week, and my husband keeps requesting this shrimp rice bowl. If you’ve been wanting to dive into the world of tinned fish, a sardine rice bowl is a great way to get started!

Related: Foolproof Oven-Baked White Rice Recipe

Sardine And Kimchi Rice Bowl

This combination was fresh, crunchy, and packed with big, bold flavors and textures. The kimchi does the heavy lifting in this sardine rice bowl, providing spicy, tart, savory (umami) flavors. Combined with the sardines’ subtle smokiness, this was absolutely delicious!

1. Warm up a serving of rice. I use my easy baked rice, which is typically frozen (shown below). To defrost it, I place a block into a bowl (I use these containers for freezing), cover it with a wet paper towel, and leave it to defrost for 2 minutes. It’s perfectly heated every time.
2. Add a generous spoonful of your favorite kimchi on the side, and drizzle a little bit of the juice over the rice. Although you can’t see it in the picture, I also drizzled the rice with the tiniest bit of soy sauce.
3. Next, arrange the sardines on top. For this bowl, I used lightly smoked Brisling sardines. Rather than repeating myself, you can read this post to learn about the different types of sardines and the ones I use most. Although these are whole, they’re pretty small and very flavorful!
4. Add sliced radishes and scallions, and finish with some bagel seasoning for flavor and crunch. I love a little fresh lemon over the sardines, but it’s not necessary. The kimchi gives enough acidity.

Related: Kimchi Mayonnaise – Simple 5-Minute Sauce

Sardines And Rice With Creamy Soy Ginger Sauce

This bowl is simple and lets the sardines shine. It’s savory yet fresh and light, with amazing flavors. My homemade soy ginger sauce is so good you’ll want to make a double batch! (that recipe is linked below)

1. Start with a base of cooked rice. This can be fresh-cooked rice or leftover rice that needs to be used. Since these recipes go quickly, I do this first. You actually don’t want the rice to be scorching hot when building a sardine rice bowl. Room temperature is OK.
2. Next, drizzle on any condiments you like. Sometimes I keep it simple with a little soy sauce and Sriracha, or a quick Sriracha mayonnaise. Today I used my creamy soy ginger dipping sauce.
3. Adding a crunchy veggie or two is another great way to hide the texture of the sardines. Today I went with radishes because they provide crunch and a peppery bite that complements the other flavors.
4. For this bowl, I used these boneless and skinless sardines. If the idea of eating the bones and skins isn’t for you, those are good ones to try. You can chop the sardine fillets as small as you want and mix them into the rice. After trying dozens of varieties, which I explained in this post, I prefer sardines packed in olive oil. They’re incredibly tender, succulent, and never dry.
5. Arrange the sardines on top, squeeze a little fresh lime over the top, garnish with scallions or chives, bagel seasoning, and enjoy.

Related: No Mayonnaise Tuna Salad With Avocado

Notes And Variations

• This rice bowl is a one-person meal, so you shouldn’t have any leftovers. However, if you can’t eat a whole can of sardines at once, store them in a single layer, cover them with oil (use the oil from the can), refrigerate, and consume them within 48 hours. 
• Swap out the veggies. Edamame, snow peas, cucumbers, and carrots are all delicious. As I mentioned above, this is a great “use what you’ve got” opportunity. Any canned seafood works. Mackerel, smoked mussels or oysters, rainbow trout – they all work beautifully in a rice bowl.
• Another thing I’ve learned on this journey is that the sauces and garnishes can make all the difference. It can take a bland sardine rice bowl or toast and turn it into something absolutely delicious. A little fresh lemon, your favorite hot sauce, crispy garlic, or bagel seasoning, or some of my favorites.
• Literally anything brined and pickled works beautifully with sardines or any tinned fish recipe. Kimchi, olives, hot peppers, and Giardinera all complement the rich, meaty texture of the fish.

And that’s it, friends! I hope this inspires you to make your own sardine rice bowl, and I’d love it if you come back to let me know how you like it!

Tinned fish can be intimidating. Is it fishy? Does it have bones? I had all the same questions, but after months of research and recipe testing, I’ve tried it all and am now an official member of the tinned fish fan club! From sardines to mackerel and smoked mussels to trout, the options are endless. This pantry staple is a nutritional powerhouse, budget-friendly, and incredibly versatile.

This is the first in a series of tinned fish recipes, including everything from sardine toast to rice bowls, to dips, spreads, and salads, so be sure to come back often and be sure to check out our popular canned tuna recipes like this high-protein tuna salad, a mayonnaise-free tuna and avocado salad – a personal favorite! 

We’re starting this series with sardines and toast because I think it’s a great segue into the world of tinned fish or canned seafood (why are we calling it tinned fish?). Personally, I’ve found that a base of crunchy bread combined with bright, acidic toppings is the most enjoyable way to eat these little nutritional powerhouses!

Sardines And Toast Ideas

Starting with a crunchy base helps hide the texture of the sardines, especially helpful for beginners. Next, choose a sardine. I’ll go over some options below. For the toppings, you can keep it simple with lemon juice and chives, or load up with tomatoes, olives, cucumbers, and more. I’ve been sharing dozens of variations over on my Instagram stories. Before we dive into the recipes, here are some quick facts about sardines!

Types Of Sardines

Not all sardines are the same. The type and what it’s packed in can completely change the experience.

• Pilchards (True Sardines)
  • Best for: Beginners, chunky toast toppings, smashed sardine spreads.
  • These are the most widely available sardines and what most people picture when they think of canned sardines. They’re slightly larger with a firmer texture and a mild, approachable flavor.
• Brisling Sardines (Sprats)
  • Best for: Elegant toast combinations, lemony or herb-forward recipes.
  • Smaller, softer, and more delicate than pilchards, brisling sardines are often packed tightly in cans and have a rich, buttery flavor.
• Mediterranean Sardines
  • Best for: Simple toast recipes where the sardines are the star.
  • Often considered premium, these sardines are tender, flavorful, and packed in high-quality olive oil.

Depending on your preferences, you can choose from larger sardines with skin and bones, boneless, skinless fillets, or smaller sardines like Brisling. The options are truly endless, and I encourage you to try several different brands and varieties before deciding whether or not sardines are for you!

How Sardines Are Packed: Pros & Cons

How sardines are packed plays a significant role in both flavor and nutrition. I prefer olive oil–packed sardines because the added fat enhances the flavor and texture. Water-packed sardines have their place, but I find them to be drier and best when mixed into a salad.

• Sardines Packed in Olive Oil
  • Pros: Richer flavor and silkier texture. Healthy fats support heart health and nutrient absorption. Ideal for spreading, mashing, and toast recipes
  • Cons: Higher in calories. Flavor may overpower very mild toppings.
  • Best for: Sardine toast, pasta, salads, and recipes where flavor matters most.
• Sardines Packed in Water
  • Pros: Lower-calorie option. Clean, neutral taste.Easier to control added fats in recipes.
  • Cons: Drier texture.Less flavorful on its own.
  • Best for: High-protein or low-fat meals, mixing with sauces or spreads.

There are other options like sardines packed in tomato sauce, mustard, or hot sauce, but for the sake of this post, we’ll stick with sardines packed in olive oil or water since that’s what I used.

Related: Easy Sardine Rice Bowls

Health Benefits Of Sardines

Sardines may be small, but they deliver an impressive amount of nutrition. From heart health to bone strength, these tiny fish are one of the most nutrient-dense proteins you can add to your meals!

• Rich in Omega-3s for Heart and Brain Health
  • Sardines provide EPA and DHA omega-3 fatty acids that support heart health, reduce inflammation, and play an important role in brain function and mood balance.
• High-Quality Protein That Keeps You Full
  • A single serving delivers complete protein with all essential amino acids, helping support muscle health, satiety, and overall metabolism.
• Strong Bones and Teeth Support
  • When eaten with their soft bones, sardines offer highly absorbable calcium plus vitamin D—two nutrients that work together to support bone strength and long-term skeletal health.
• Energy-Boosting Vitamin B12
  • Sardines are packed with vitamin B12, which supports red blood cell production, nerve function, and steady energy levels.
• Low-Mercury, Heart-Friendly Choice
  • As a small fish, sardines are naturally low in mercury and provide potassium and magnesium that help support healthy blood pressure and heart rhythm.

If the impressive list of health benefits doesn’t convince you, hopefully this list of ideas for sardines and toast will. All the ingredients should be adjusted ot taste. Want more lemon? Go for it, Love Boursin cheese? Feel free to add more. These are just ideas and are easy to customize!

Sardine Toast With Sun-dried Tomatoes

The combination of crunchy sourdough with Boursin, sun-dried tomatoes, and lemon is perfection. To pump up the flavor, I brushed the toast with some of the sundried tomato oil mixed with oregano, lemon, and garlic. I could eat this on repeat!

1. Mix sun-dried tomato oil with fresh lemon juice, a pinch of dried oregano, crushed red pepper, and a small grated garlic clove.
2. Brush the oil mixture onto the warm sourdough bread, then spread a thin layer of Boursin on top.
3. Drain the sardines, arrange them on top of the Bourson, and finish with sun-dried tomatoes, chopped parsley, lemon zest, a generous squeeze of fresh lemon juice, and a pinch of salt.

I used big sardines in olive oil for this one, so this toast is an excellent example of how you can hide some of their texture with a thick and crunchy piece of toast. You could also chop up the sardines before assembling.

Sardine Salad On Toast

If you can’t get used to the idea of eating a whole little fish, this combination is for you. Mashing the sardines and combining them with crunchy veggies hides the texture. If you’d like tuna salad, you will love this!

1. Drain the sardines, add them to a bowl, and mash them with a fork.
2. Dice a little celery and red onion and add them to the bowl along with a tablespoon of capers.
3. Mix equal parts whipped cream cheese and Greek yogurt until smooth.
4. Add a bit of Dijon mustard, chopped chives, and lemon juice to create a sauce.
5. Add the sauce to the sardines and veggies, mix well, taste and adjust the salt, and set aside.
6. Toast a slice of bread, top with the salad, and garnish with chopped chives, lemon zest, and a squeeze of fresh lemon juice.

I like mixing cream cheese and yogurt to create a lighter sauce, both in taste and consistency. Feel free to use all cream cheese or Greek yogurt. Alternatively, you can use mayonnaise instead of yogurt. 

Cottage Cheese Sardine Toast

This is a simple combination of cottage cheese, boneless and skinless sardine fillets, lemon, and my favorite bagel seasoning for salt and crunch. It’s high in protein, quick to assemble, and perfect for breakfast, lunch, or dinner.

1. Spread some cottage cheese on a piece of crispbread.
2. Arrange boneless skinless sardine fillets on top.
3. Garnish with bagel seasoning, Aleppo pepper, lemon zest, scallions, and finish with a squeeze of fresh lemon juice.

If you’ve never had crispbread, it’s incredibly crunchy and adds fantastic texture as well as a decent amount of fiber. They have gluten-free versions as well.

Related: Greek Shrimp Salad (Easy Impressive Appetizer)

SALT TO TASTE. You guys. The number of messages I receive about salt is honestly confusing. If you want more salt, add more salt.  I love salt. My husband doesn’t. It’s a personal thing. Also, the sodium content of canned sardines varies significantly by brand. You may or may not need more.

Need More Ideas For Sardines And Toast?

If the recipes above haven’t inspired you, here’s a quick list of some more combinations I’ve made and enjoyed!

• Simple Cream Cheese & Sardine Toast
  • Spread a slice of toast with whipped cream cheese, arrange drained boneless, skinless sardine fillets on top, and finish with a generous squeeze of fresh lemon, red pepper, bagel seasoning, lemon pepper, and scallions.
  • Why it works: Sometimes, the simplest combinations are the best. This flavor combo is 10 out of 10!
• Mediterranean Sardine Toast
  • Layer sardines over toast with smashed cherry tomatoes, olives, cucumbers, and a sprinkle of feta. Drizzle with olive oil and a pinch of oregano.
  • Why it works: This combo adds fiber, antioxidants, and bold Mediterranean flavors that pair naturally with sardines.
• Garlic Sardine Toast with White Beans
  • Warm mashed white beans with garlic and olive oil, spread on toast, add sardines, lemon, and parsley.
  • Why it works: This is protein-on-protein plus fiber, making it both filling and blood-sugar-friendly.
• Spicy Sardines with Tomato Jam
  • Top toast with tomato jam or slow-cooked tomatoes, add sardines, and finish with chili crisp or Calabrian chili paste.
  • Why it works: Sweet-savory heat cuts through the richness and adds depth without overpowering.
• Sardine Caesar-Style Toast
  • Mash sardines with lemon juice and a touch of Dijon. Spread on toast, then top with shaved Parmesan and romaine.
  • Why it works: A nod to classic Caesar flavors that feels familiar and comforting.
• Breakfast-Style Sardine Toast
  • Top toast with sardines, a soft-boiled egg, and chili flakes. Add a squeeze of lemon and/or hot sauce.
  • Why it works: Protein-rich and energizing—perfect for a savory breakfast or brunch.

I hope this post has inspired you to try sardines and toast! It’s a quick, healthy meal with endless variations. Be sure to come back and share your ideas, too! I’d love to try them!

Customize them with your favorite bread, meat, and cheese, and swap out the ingredients to make them gluten-free, low-carb, and higher in protein. I LOVE making these for postpartum moms!

Your future self will thank you when you’ve got a healthy, delicious breakfast ready to go, like these versatile sandwiches, my sausage egg bake, or high-protein Greek yogurt bowls, which can all be prepped ahead!

We can all agree that breakfast needs to be quick and easy, especially on school days and workdays. Mornings are hectic, with or without kids, so a warm, nutritious meal is a godsend. My freezer breakfast sandwiches are the perfect solution. They can be made ahead, easily reheated, and are ideal for on-the-go!

Prepping meals throughout the week saves time and money. How often have you been running late and told yourself, “I’ll just grab something on the way?” I know I’m guilty of it, and those dollars add up. It’s also not the healthiest choice. Ingredients (and money) matter, so I try to avoid putting myself in those situations. These sandwiches are on regular rotation in our house!

Related: Food Prepping To Save Time & Money

Freezer Breakfast Sandwiches

You’ll only need a few ingredients for this recipe, so I like to make them count by using ingredients that help us meet our fiber and protein goals. As for the bread, my husband loves bagels, and I prefer English muffins. Food for Life English muffins are my favorite. They’re heartier than regular English muffins and filling. For the bagels, we like Dave’s Killer Bread, which is higher in protein than most brands. 

Related: High Protein am & Cheese Breakfast Muffins

How to Make Freezer Breakfast Sandwiches

For 12 freezer breakfast sandwiches, I used 24 store-bought breakfast sausage patties, which were significantly smaller than the buns. If yours are larger, you may only need 12 patties. You could also make your own. My homemade Italian chicken sausage is perfect for this recipe. Detailed ingredients and instructions are included in the recipe card below.

Ingredients

• Eggs. I use whole eggs, but feel free to use egg whites to save some calories.
• Thick-cut sharp cheddar slices. I love Tillamook because it has tons of flavor!
• Sausage patties. The sausage adds a hearty flavor and texture. Use what you like!
• English muffins/bagels. Use what you like. I used Food4Life English muffins and Dave’s Killer Bread bagels.

Instructions

• Preheat oven to 3325°F and prep a large baking sheet.
• Prepare the egg mixture, and pour it onto the baking sheet.
• While the eggs are in the oven, work on the sausage, cheese, and English muffins.
• When the eggs are set, use a biscuit cutter or a mason jar lid to cut circles from the eggs. 
• Assemble the sandwiches in this order:
  • muffin or bagel bottom
  • cheese
  • sausage
  • egg
  • cheese scraps
  • muffin or bagel top
• Store using one of the methods below or enjoy immediately. Microwave for 60 seconds or bake in the oven at 350ºF until the cheese is melted.

How To Store & Reheat

To Refrigerate & Reheat

• Place the sandwiches in a large, covered container and consume within four days.
• Reheat in the microwave for 40-60 seconds, or until warmed through.
• Alternatively, heat in the oven or toaster oven at 350°F for 15 minutes, or until warmed through.

To Freeze & Reheat

• Wrap each sandwich tightly with parchment paper or aluminum foil.
• Place it in a gallon-size freezer bag.
• Write the date on the bag along with the type of sandwich.  You may remember, but your family won’t.
• To reheat in the oven or toaster oven, preheat to 350ºF. Place the wrapped sandwich on a baking sheet and bake for 15-20 minutes, or until heated through. If you want the outside crispier, carefully unwrap it and return it to the oven for a few minutes.
• To reheat in the microwave, unwrap the sandwich from the parchment paper and place it on a paper-towel-lined plate. This helps absorb moisture. Cook for 60 to 90 seconds or until warmed through.

My favorite method combines the microwave and the oven. I start with the microwave and finish in the toaster oven. Place in the microwave for 60 to 90 seconds to thaw, then unwrap and finish in the oven for 10 minutes to crisp the outside.

Tips & Variations

• When cutting out the eggs, use a biscuit cutter or the lid of a wide-mouth mason.
• Don’t waste the egg scraps. They’re perfect for breakfast burritos, tacos, or fried rice.
• Use a smaller pan and adjust the cooking time for an even thicker layer of eggs.
• I like to cut the cheese to fit the bread so it doesn’t melt all over the pan.
• Adding the extra ^ pieces of cheese to the top layer acts as a second “glue layer.”
• To avoid overcooked, rubbery eggs, remove them when they are just set. 
• You can add any veggies you like to the eggs. I suggest choosing veggies that aren’t watery.
• If you use watery veggies like mushrooms or tomatoes, sauté them first to remove the moisture.
• Add cooked bacon, deli ham, a different cheese – whatever protein you like. 

By using parchment paper or aluminum foil, they can go right from the freezer to the oven. Parchment paper is my first choice, and storing all sandwiches in a freezer bag once wrapped protects them from freezer burn.

Related: Loaded Veggie Egg Bake

If you try my freezer breakfast sandwiches, I’d love it if you would leave a comment below!

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Make Ahead Freezer Breakfast Sandwiches For Meal Prep

Start your day right with make-ahead freezer breakfast sandwiches. Hearty and savory, they are perfect for meal prep and on the go meals!

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 689kcal

Equipment

• Mixing bowl
• Baking Sheet
• Wire whisk
• Biscuit Cutter
• Parchment paper
• Large Freezer Bags
• Non-Stick Cooking Spray

Ingredients

• 12 large eggs
• 1/2 cup half-and-half
• 1/4 tsp salt
• 1/4 tsp pepper
• 3 sliced scallions, top part only
• 12 slices thick cut cheddar cheese
• 24 breakfast sausage patties ** see note
• 6 English muffins (I used Food For Life)
• 6 bagels

Instructions

• Preheat oven to 325 degrees Fahrenheit.
• Liberally spray a large (13″ x 19″) baking sheet with nonstick spray.
• Whisk the eggs, half-and-half, salt, and pepper in a separate bowl.
• Pour the eggs onto the baking sheet and sprinkle on the scallions.
• Carefully transfer the baking sheet to the oven.
• Cook for 15 – 18 minutes or until the eggs are set.
• While the eggs cook, warm the sausage according to the package directions.
• When the eggs are set, remove the pan from the oven and cool for 5 minutes.
• Use a biscuit cutter or a mason jar lid to make egg circles.
• Assemble the sandwiches in this order: muffin or bagel bottom > cheese > sausage > egg > cheese pieces > muffin or bagel top
• Heat immediately or store using one of the methods below.
• To enjoy right away, pop it in the microwave for 60 seconds or toast it in the oven at 350ºF until the cheese is melted.

Notes

Nutritional values are approximate and based on the products I used.

Nutrition

Calories: 689kcal | Carbohydrates: 49g | Protein: 44g | Fat: 37g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 304mg | Sodium: 2352mg | Potassium: 209mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1075IU | Vitamin C: 3mg | Calcium: 243mg | Iron: 4mg

It’s easily customizable using whatever veggies and protein you already have on hand to keep this budget-friendly. No need to run out and buy different ingredients when you can use what you already have.

You can also make this into egg muffins by filling muffin tins instead of a baking dish and adjusting the cooking time accordingly. Add this to your collection of budget-friendly meals and high-protein meal prep options. 

If you have veggies that need to be used, say hello to your new favorite recipe! Egg bakes are quick to prepare and a perfect way to transform leftovers into something completely new. My veggie egg bake is on regular rotation in our house.

The beauty of this dish is in its versatility. You can use any veggies you like, add cooked protein or not, and use whole eggs or egg whites to keep it a little lighter. I love adding my homemade Italian sausage to this recipe. It adds a ton of flavor and protein. It’s hard to mess this up. I’ve included some tips for success below and have a video on my Instagram showing one of the many variations I’ve made. 

Veggie Egg Bake Recipe

What is an egg bake? I’ve seen it referred to by different names, but it’s essentially a baked egg casserole. You can keep the fillings simple or load them up with your favorite meat and veggies. It also works well as an overnight breakfast casserole, making it one of my favorite make-ahead meals for Thanksgiving breakfast and busy Christmas mornings. Once you have everything in your baking dish, cover it and store it in the refrigerator, rather than baking it. When you’re ready to eat the next day, pop it in the oven and enjoy! 

Related: Sausage Egg Bake Recipe

Main Ingredients

The ingredients in my veggie egg bake are straightforward. You can swap out the veggies you don’t like with whatever you want!

• Eggs + Egg Whites. I use both to lower the calories and add fluffiness. 
• Greek yogurt. Greek yogurt adds extra protein and a hint of tanginess.
• Bell peppers. Because that’s what I had, but use any combination of veggies you like. 
• Parmesan cheese. Savory and salty, it pairs well with the sun-dried tomatoes. 
• Sun-dried tomatoes. I’m using sun-dried tomatoes packed in olive oil and spices from Trader Joe’s, but any sun-dried tomatoes will work. They add a delightful chewiness and a tart, sweet flavor that I am obsessed with!

How To Make Veggie Egg Bake

This can be prepared and in the oven in under 15 minutes. As always, detailed instructions are included in the recipe card below.

• Once you’ve preheated your oven, get your veggies cooking.
• While that’s happening, move on to your egg mixture. 
• When the veggies are done, add everything to a baking dish.
• The hardest part is waiting for the egg bake to cook!
• To serve, I like to sprinkle it with the tops of the scallions, a little extra Parmesan cheese, and a dash of pepper.

Sometimes, I cook the veggies, and sometimes, I don’t. Remember, they will cook in the oven, so you can skip this step if you want them to have some texture.

Helpful Tips

• Use any combination of veggies you like, but watery vegetables like spinach, mushrooms, and tomatoes should be sautéed until all the moisture has cooked out. If you skip this step, the veggies will release too much moisture, ruining your egg bake. 
• Harder vegetables, such as carrots or sweet potatoes, may not cook thoroughly within the 20-minute cooking time. To ensure they’re tender, I recommend cooking them thoroughly first. This is one of the reasons why I love using leftover veggies in my egg bakes—they’re cooked and ready to go!
• The key to making a perfect veggie egg bake is patience. Cooking it at a lower temperature for a longer time allows the center to set without overcooking the edges. Cooking it too hot and too fast causes the eggs’ proteins to coagulate, almost always resulting in a tough, rubbery texture. Low and slow is the way to go with any baked egg dish!
• Depending on the size of your pan, your egg bake might be thinner or thicker. I love a super thick egg bake that almost cuts like a pie. If you make it thicker or thinner, you’ll need to adjust the cooking time. 

Related: Ham & Cheese Breakfast Muffins

Suggestions & Variations

• If you’re feeding a crowd, double or triple the recipe and serve it right in the baking dish or even a sheet pan. I LOVE making sheet-pan egg bakes in these champagne-gold sheet pans! It’s an impressive presentation and an easy, affordable way to feed a large number of people.
• This is perfect for brunch because it’s just as good at room temperature. When serving it, I like to slice it up, arrange the slices on a pretty serving platter, and garnish it with extra herbs and cheese. It’s beautiful!
• For weekly meal prep, you can use a muffin pan for a more portable option. Just make sure you read my tips above about the cooking times.
• Cool completely before transferring to a covered container, then refrigerate and enjoy for up to 4 days. Store in individual meal prep containers for breakfast or lunch at work. I do not recommend freezing. In my opinion, the texture starts to decline.

If you’ve tried my veggie egg bake recipe or any recipe on my site, please leave a comment below!

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Veggie Egg Bake: A Hearty Breakfast Casserole

Change up your breakfast routine with this Veggie Egg Bake casserole. It's easy, healthy, and perfect for busy mornings and weekly meal prep!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 180kcal

Equipment

• Non-Stick Pan
• High Sided Baking Pan
• Sun-Dried Tomatoes
• Aleppo Pepper
• Smoked Paprika
• Meal Prep Containers

Ingredients

• 3 large eggs
• 1/2 cup egg whites
• 1/2 cup Greek yogurt
• 1 cup diced yellow bell pepper
• 1 cup diced orange bell pepper
• 1/3 cup sun-dried tomatoes packed in oil
• 1/4 cup shredded parmesan cheese
• 2 scallions sliced (tops and bottoms kept separate)
• 1 tablespoon extra virgin olive oil
• 1/4 cup Italian parsley packed
• 1/2 teaspoon Redmond Real Salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon Aleppo pepper

Instructions

• Preheat your oven to 325°F.
• If you choose to cook your veggies, get those going.
• Place a pan over medium-high heat.
• When the pan is hot, add the olive oil and vegetables
• While the vegetables cook, continue to the next step.
• Combine the eggs, egg whites, yogurt, cheese, seasonings, and parsley in a bowl.
• Whisk the egg mixture until thoroughly combined, trying not to incorporate too much air.
• When the peppers are done, remove them from the heat to start cooling.
• Spray a small, high-sided baking sheet with nonstick cooking spray.
• Distribute the peppers and scallions in the bottom of the baking dish.
• Next, top the peppers and onions with the sun-dried tomatoes.
• Pour the egg mixture over the peppers and sun-dried tomatoes.
• Place the pan in the oven and bake for 20 minutes.
• The center should be firm but not hard. If it is still soft, continue cooking and check for doneness every five minutes.
• Remove from the oven and cool in the pan for 10 minutes.
• To serve, sprinkle with the tops of the scallions and a little extra Parmesan cheese.

Nutrition

Calories: 180kcal | Carbohydrates: 10g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 129mg | Sodium: 538mg | Potassium: 491mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2068IU | Vitamin C: 132mg | Calcium: 128mg | Iron: 2mg

Preventing food waste is something we’re passionate about around here. You’re not just making a meal—you’re turning leftovers into something you can actually get excited about. Don’t have leftover pork? No problem. This bowl is versatile and can be adapted to what you have on hand and what you like! 

So many people struggle with using leftovers, so it’s one of my favorite things to share on Instagram stories. Recently, I used leftovers from our favorite local BBQ spot to make this high protein pulled pork bowl, and we LOVED it and thought it was worthy of having a permanent place on the blog.

Of course, this is more of an idea than a recipe, but I hope it inspires you to use up those leftovers! I’m so passionate about food waste that I’ve written several posts about it. You may like my top tips for reducing food waste and for grocery shopping on a budget.

Leftover Pulled Pork Bowl

This bowl packs a protein punch, with nearly 60 grams from the pork, cottage cheese, and eggs—a great way to start your day. It’s also versatile. If you don’t have pork, use leftover shredded chicken or beef. Don’t like kale? Leave it out and replace it with any veggies you like!

Related: Smoky Cheese Dip With Shredded Beef

Simple Ingredients

Leftover pulled pork shines in this recipe, adding a savory, chewy, smoky component to the bowl that pairs beautifully with the creamy cottage cheese and eggs.

• This is an excellent opportunity to use up whatever veggies you have on hand. For me today, that was some kale and tomatoes. This is a very versatile recipe. You can find exactly what I used in the recipe card below!

• Bagel seasoning isn’t just for garnish. The brand I use has big flakes of dried garlic and onion, adding crunch and depth of flavor. Unlike most brands, salt isn’t the first ingredient, so you can go a little heavier without overdoing it!

One of my favorite hot tips is always to make extra protein, especially if you prioritize it like I do. I actually buy smoked pulled pork from our favorite local barbecue restaurant and freeze it in these. It defrosts quickly, making it perfect for easy meals!

Related: Savory Cottage Cheese Bowl Ideas

Pulled Pork Bowl: Step-By-Step

Assembling the bowl is pretty self-explanatory, but I do have a few tips to keep all the ingredients fresh when you’re ready to eat!

1. Start by gently heating the pork. To do this, place a small, nonstick pan on the stove over medium-high heat. Add about 1/4 cup of water, cover, bring to a simmer, and cook until the water evaporates. This will only take a few minutes. When the water evaporates, the pork will be ready to go without being dried out. Add the pork directly to the bowl you’ll be eating from.
2. Return the pan to the heat, wilt the kale with the white parts of the scallions, transfer it to the pork bowl, and cook the eggs to your liking. Add the tomatoes, scallions, and cottage cheese to the bowl.
3. Garnish with the scallion tops and bagel seasoning, and enjoy!

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Notes & Variations

• If you’re like my husband and hate the texture of cottage cheese, add it to a small blender or food processor. Blend it for 30 to 60 seconds or until it’s smooth and creamy. It becomes more of a sauce when you blend it, so I like to spread it all over the bottom of the bowl. That way, as you scoop up each bite, you’re getting some of the smooth, savory cottage cheese in each bite!
• This pulled pork bowl is meant to be eaten immediately as one serving, but you can use the slider in the recipe card to increase the number of servings. As you adjust the servings, the ingredient amounts will change. It does the work for you.
• Swap any of the ingredients with odds and ends that you already have. Savory cottage cheese bowls are a fantastic way to use them up!

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Pork Bowl: Easy Recipe Using Leftover Pulled Pork

My easy pulled pork bowl is one of my favorite ways to use leftovers. It’s a quick breakfast that’s high in protein, low in carbs, and delicious!

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Calories 453kcal

Equipment

• Small Non-Stick Skillet
• Nakiri Knife
• Serving Bowl
• Best Bagel Seasoning
• Small food processor
• Glass Meal Prep Containers
• Silicone Meal Prep Freezer Containers

Ingredients

• 1/2 cup shredded pulled pork
• 1/2 cup cottage cheese
• 2 large eggs
• 1 cup kale, chopped
• 5 cherry tomatoes
• 1 scallion, thinly sliced
• Optional: Bagel seasoning

Instructions

• Reheat the pork and add it to a bowl.
• In a small skillet, wilt the kale and white part of the scallions. Add them to bowl with the bowl.
• In the same pan, cook the eggs to your liking. Add them to the bowl.
• Add the cottage cheese and tomatoes.
• Garnish with the top part of the scallions and bagel seasoning.

Nutrition

Calories: 453kcal | Carbohydrates: 30g | Protein: 42g | Fat: 19g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 383mg | Sodium: 1311mg | Potassium: 510mg | Fiber: 2g | Sugar: 23g | Vitamin A: 3332IU | Vitamin C: 43mg | Calcium: 249mg | Iron: 4mg

For more easy, high-protein ideas, you might like my roundup of savory cottage cheese bowls, as well as easy tuna pasta salad, which has been hugely popular on the blog for over a year now!

This high-protein breakfast burrito includes crispy bacon, mashed avocado, eggs, and cheddar cheese, all rolled up in a soft tortilla. It’s one of our favorite meals, especially when we have odds and ends that need to be used up, and for that reason, it never looks the same way twice. This is more of an idea than an exact recipe, although I do provide the exact ingredients below.

Increasing my protein intake helped me lose my menopause weight and keep it off, so it is the nutrient I prioritize most, but it can be overwhelming at times. Keeping easy protein sources, such as canned tuna and salmon, on hand, as well as cooked protein like bacon and roasted chicken thighs, helps me pull together quick meals like this throughout the week. These are always part of my weekly ingredient prep.

High Protein Breakfast Burrito

This is a use-what-you ‘ve-got recipe. I used bacon because I had it prepped, but use what you have and prefer. Remember that recipes are guides, not rules. If you don’t have an ingredient or two, swap it out with what you do have. We make some version of this high protein breakfast burrito several times a week!

Related: High Protein Cottage Cheese Recipes – Toast Edition

Ingredients

To achieve the exact same result as I did to reach 43 grams of protein, here’s what you’ll need.

• Tortilla. The tortilla you choose matters, especially if you’re trying to reach specific protein goals. I suggest using a large, pliable tortilla to make rolling easier. These are my personal favorite.
• Eggs. We used a combination of a whole egg and egg whites for extra protein and fewer calories.
• Bacon. Crispy bacon makes everything better! I also love the saltiness and texture it adds.
• Avocado. A nutritional powerhouse, providing vitamins, minerals, fiber, and a little protein. 
• Black olives. They’re savory, salty, and add a ton of flavor. We love them!
• Cheddar cheese. Use a sharp cheddar blend because a little goes a long way. A mild-flavored cheese doesn’t deliver on flavor. This is an excellent tip for anyone counting calories. 
• Spinach. Because I feel better about myself when I add a few greens – ha!

This burrito has a whopping 43 grams of protein! Here is the breakdown:

• High fiber tortilla = 6 g of protein (18 grams of fiber)
• 4 strips cooked bacon = 12 g of protein
• 1/4 cup shredded cheese = 7 g of protein
• 2 large pasture-raised eggs = 12 g of protein
• 1/4 cup of egg whites = 6 g of protein
• Total protein = 43 grams!

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Fill, Roll, and Cook

This process goes quickly, so I like to make the eggs first and have everything ready to go.

1. Make the eggs and set the pan aside.
2. Warm a tortilla in the microwave for 5-10 seconds. This makes it pliable.
3. Spread the avocado evenly in the center of the tortilla.
4. Pile in the topping as shown in the photo. The eggs’ warmth will wilt the spinach.
5. Roll the burrito and enjoy!

This step is optional. When I have the extra time, I brush the outside with avocado oil and air-fry it at 350°F for 3 to 5 minutes, until lightly browned and crispy. I have this air fryer and use it almost daily.

Related: High Protein Pasta Salad With Orzo & Chicken

Helpful Tips & Variations

• As mentioned above, this is a great way to utilize small amounts of leftover food, and it gives you complete control over what goes into it, which is helpful when trying to meet specific nutritional goals.
• If you don’t have an air fryer, you could also brown the outside in a small skillet, which I often do. 
• This recipe is easily adaptable for those following a dairy-free or gluten-free diet. Swap any necessary ingredients for what works for you.
• This is intended for a single serving. However, if you want to make a few ahead, store them in the refrigerator for up to three days, then pop them in a skillet or air fryer when you’re ready to eat. I suggest leaving out the avocado, as it will turn brown. 

If you try this high protein breakfast burrito, I’d love it if you would leave a comment below!

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Ingredients For One Burrito

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High Protein Breakfast Burrito Recipe

This quick, high protein breakfast burrito isn't just for those looking to increase their protein intake. It's an easy, high-fiber meal, perfect for any time of day and ideal for on-the-go.

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1

Equipment

• Larrge Tortillas
• Small Nontoxic Frying Pan
• Cosori 5 Quart Compact Air Fryer Pro
• Avocado Oil

Ingredients

• 1 high protein wrap
• 1 large egg
• 1/4 cup egg whites
• 1/4 cup shredded sharp cheddar cheese
• 4 slices cooked bacon
• 1/4 cup mashed avocado
• 6 black olives
• Handful of fresh spinach leaves

Instructions

• This process goes quickly, so I like to make the eggs first.
• Scramble the egg and whites.
• Heat a small skillet over medium heat.
• Spray with a little avocado oil and cook the eggs to your liking.
• Once you make the eggs, warm your tortilla in the microwave for about 10 seconds.
• Spread the avocado evenly in the center of the tortilla.
• Add the cheese and olives, followed by the bacon and spinach.
• Place the cooked eggs on top of the spinach.
• Roll the burrito tightly.
• Enjoy soft or crisp up in the air fryer or in a skillet.

Notes

This step is optional. Some days, I prefer a soft burrito, while on other days, I brush the outside with olive oil and cook it in an air fryer at 350°F for 3 to 5 minutes, or until lightly browned and crispy.

This cold white bean salad can be served on its own or as an easy side dish. It’s a personal favorite around the holidays, especially at Christmas, due to its gorgeous colors.

And if you’re a fan of easy salads, my creamy chickpea salad has a unique twist, while the cherry tomato pasta salad is fresh and bright. This high-protein tuna pasta salad has been popular on the blog for months!

I spent many hours in the kitchen with both of my grandmothers growing up. It’s where my love of cooking began, and I learned so much from them. I remember my grandma Abruzzese making a handful of recipes on repeat, and Italian Cannellini Bean Salad was one of them. My version isn’t exactly hers, but it’s pretty close!

In my quest to increase my fiber intake, I’ve been making a different bean salad every week. Beans are high in fiber, protein, and nutrients. They’re a superfood! And since salads are so versatile, you can load them with good-for-you ingredients to make them even healthier. This salad is one of our favorites, and it literally takes 10 minutes to make.

Italian Cannellini Bean Salad

Don’t let the simplicity of the salad fool you! It’s delicious! Creamy cannellini beans and fresh herbs are combined with sun-dried tomatoes plus their oil, resulting in a delightful and addictive salad you’ll want to make on repeat – I have been! 

The star of the show is the sun-dried tomatoes. Their chewy, tart, sweet flavor is perfection with the creamy cannellini beans! One of these days, when I finally get around to making a list of what I consider to be pantry essentials, sun-dried tomatoes will be on it. They’re a flavor bomb and belong in every pantry!

Related: Simple Chickpea Salad

Ingredients You’ll Need

This is a simple recipe using mostly pantry ingredients. Fresh parsley is optional but recommended, especially when serving this dish during the holidays.

• Cannellini beans. Their creamy texture and mild flavor are perfect for this salad.
• Sun-dried tomatoes. They add a delightful chewiness and tangy, sweet flavor.
• Red wine vinegar. Along with olive oil, seasonings, and parsley for a simple, red wine vinaigrette to brighten up and balance the dish.

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Italian Cannellini Bean Salad Instructions

This can be prepared in under 15 minutes. Detailed instructions are included in the recipe card below.

1. Rinse and drain the beans, and add them to a large mixing bowl.
2. Chop the parsley and add it to the bowl. Add the sun-dried tomato oil, red wine vinegar, salt, pepper, oregano, and smoked paprika. Stir gently, making sure all the ingredients are evenly combined. I prefer to use two small spatulas to avoid breaking up the beans too much.
3. Taste and adjust the ingredients to your liking. I love vinegar, so I add a little more. I almost always write my recipes with less vinegar than I actually use, because I prefer a lot of acid. Remember that recipes are guides and not rules. Use as much or as little of each ingredient as you want.
4. Serve immediately, or let it marinate in the fridge for about 30 minutes. 

Store in an airtight container in the fridge for up to 5 days.

Related: Orzo & Veggie Pasta Salad

Notes & Serving Suggestions

• Canned beans are your friend. If you prefer to use dried beans and soak them, that’s your prerogative, but having a variety of canned beans on hand allows you to pull together salads like this in minutes. 
• Stir well before serving. Dressing and sauces often settle to the bottom of the bowl, so giving it a good stir just before serving helps evenly distribute the dressing, ensuring every bite is delicious.
• Enjoy it as a light meal or snack or alongside virtually any cooked protein, especially grilled meat and seafood. Serve it over a bed of greens, such as spinach, kale, or arugula, to add volume and texture. 
• Cannellini beans are often referred to as white kidney beans. Great Northern Beans would be my second choice. Having said that, if you have a favorite type of bean, feel free to use it. I’ve also made this with chickpeas. Although the textures are different, it’s delicious.

If you’ve tried my Italian Cannellini Bean Salad or any recipe on my site, please leave a comment below!

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Italian Cannellini Bean Salad for Any Occasion

Italian cannellini bean salad combines simple ingredients for a flavor-packed dish perfect as a side or a standalone meal.

Course Salad

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 110kcal

Equipment

• Cannellini Beans
• Smoked Paprika
• Red Wine Vinegar
• Small Spatula
• Small Strainer
• Grey Serving Bowl

Ingredients

• 15.5 ounces cannellini beans
• 2 tbsp red wine vinegar
• 1 tbsp sun-dried tomato oil
• 1/3 cup sun-dried tomatoes, packed in oil
• 1/3 cup chopped Italian parsley
• 1/2 tsp sea salt
• 1/4 tsp dried oregano
• 1/8 tsp smoked paprika
• Optional: 1/4 teaspoon crushed red pepper

Instructions

• Add the cannellini beans to a small strainer and rinse with cold water.
• Drain thoroughly, and add the beans to a mixing bowl.
• Roughly chop the sun-dried tomatoes, if necessary. Add to the beans.
• Add the parsley, vinegar, sun-dried tomato oil, and seasonings to the beans.
• Stir gently, making sure all the ingredients are evenly combined.
• Taste and adjust the ingredients to your liking.

Nutrition

Calories: 110kcal | Carbohydrates: 20g | Protein: 7g | Fat: 2g | Saturated Fat: 0.3g | Sodium: 565mg | Potassium: 235mg | Fiber: 6g | Sugar: 0.1g | Vitamin C: 20mg | Calcium: 82mg | Iron: 3mg

Unlike many creamy pasta salad recipes that rely heavily on mayonnaise, this one achieves its creaminess through a smooth and incredibly delicious cottage cheese sauce. It’s a high-protein pasta salad that fills you up and keeps you full for hours!

It’s affordable and one of my favorite pantry recipes, and if you’re into high-protein recipes, check out my tips for how to cook with cottage cheese (it can be finicky) and my collection of savory cottage cheese bowls!

Growing up, we didn’t have much. My mom died when I was very young, and my dad raised three young girls on his own. Our meals were simple and predictable, but they were always delicious. He was a great cook, and I loved his tuna casserole. This isn’t a casserole, but it always reminds me of him.

Packed with lean tuna, beans, eggs, and chickpea pasta, it’s a protein-packed salad that keeps you satisfied for hours. Serve it as a cold pasta salad in the summer for BBQs and picnics, add it to your healthy meal plans, pack it for a high-protein cold lunch that doesn’t need to be reheated, or prep it ahead for a meal-prep tuna pasta salad to enjoy all week.

Easy Tuna Pasta Salad

Since eating a diet high in protein has helped me beat my menopause weight, I made some adjustments to increase the fiber and protein content in this dish. You’ll only use 8 ounces of dry pasta, but we bulk it up with veggies, tuna, and a killer sauce. This is an excellent example of high-volume, high-protein, lower-calorie eating. The extra protein is satiating and helps to stabilize blood sugar spikes.

Related: High Protein Southwest Chicken Salad

Main Ingredients

Using staples most of us already have, this easy tuna pasta salad is one of my favorite pantry recipes.

• Pasta. Protein pasta alone adds forty grams of protein! Use whatever brand you like.
• Tuna. I use albacore tuna in water. Tuna and oil can be a little heavy and high in calories.
• Eggs. I adore tuna pasta salad with eggs, and they add extra protein to the dish.
• Beans. Cannellini beans are creamy and buttery, adding additional protein.
• Peas. The pop of sweetness is delicious in this salad, but you can leave them out if you’re not a fan.

The cottage cheese sauce is truly the star of this recipe, and it couldn’t be easier to prepare. Add the cottage cheese, mayonnaise, red wine vinegar, Dijon, and seasonings to a small food processor. Blend until smooth before mixing it with the pasta and the remaining ingredients!

Note. You’ll notice that I don’t include a salt measurement. This is because cottage cheese is inherently salty. Depending on the brand of tuna you use, it can also contain a significant amount of sodium. I recommend waiting until the very end to taste and adjust the salt!

How To Make Easy Tuna Pasta Salad

• Let your multitasking skills shine as you make this recipe! Once the water is boiling for the pasta, proceed to the sauce. By the time you’re done with the sauce, the pasta should be done, and it’s really just a matter of mixing everything and adjusting the ingredients to your taste!
• When cooking pasta for pasta salad, cook it thoroughly. You don’t want it to be al dente. Have you ever eaten leftover pasta salad and found the pasta to be a bit undercooked or brittle? That’s because pasta will firm up as it cools. This is a rare instance where you actually don’t want to start with al dente pasta.

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Recipe Tips + Variations

• Store in a covered container for up to four days. I don’t recommend freezing pasta salad.
• For additional texture and fiber, adding celery, bell peppers, and red onion would be delicious!
• We used Barilla Protein+ (Plus) Rotini, which adds 10 grams of protein per serving plus fiber.
• I used dried herbs to make this recipe user-friendly, but fresh herbs would be delicious. 
• A generous squeeze of lemon would brighten up the whole dish, and I would’ve added it if I had it.

I recommend waiting until the dish is completely done before adding salt. Cottage cheese is inherently salty, and so is tuna. Wait until you’ve mixed everything before adding salt. If you’re making this in advance, wait until just before serving to salt, as the flavors will develop and change in the refrigerator.

Related: Hearty Sausage Egg Bake (perfect for meal prep)

Products + Equipment Used in This Recipe

• An egg chopper quickly chops the eggs and is great for prepping other veggies.
• This large mixing bowl makes mixing the salad much easier.
• I use my Ninja food chopper/blender several times a week. It’s perfect for making the sauce!
• A large, flexible spatula is a kitchen essential, and it’s ideal for gently mixing salads.
• I love serving this in a large, wooden serving bowl. It’s so pretty!
• These bowls are great if you transport the salad from here and want a disposable option.

How To Make This Budget-Friendly

• Stock up on pantry ingredients when they’re on sale to save money later. Shopping sales are one of the easiest ways to save money on groceries.
• Don’t be a brand snob, especially when cooking with an ingredient. For example, I love Good Culture cottage cheese, but it’s pricey. For cooking, I buy the big containers of Daisy when they go on sale. 
• If you don’t have eggs or beans, don’t make an extra trip to the store. They’re there for added protein, but the recipe would be just as good without them. Recipes are guides, not rules. 

If you’ve tried my easy tuna pasta salad or any recipe on my site, please leave a comment below!

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Easy Tuna Pasta Salad

Easy tuna pasta salad is creamy, tangy, addicitve! Add it to your collection of high protein meals, cottage cheese recipes, cold work lunches!

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 366kcal

Equipment

• Albacore Wild Tuna
• Protein Pasta
• Glass Mixing Bowl With Lid
• Vegetable Chopper
• Ninja Food Processor Set
• Avocado Mayonnaise
• Cannellini Beans
• Silicone Spatula

Ingredients

• 8 ounces dry protein pasta
• 2 5-ounce cans albacore tuna in water
• 1 15.5-ounce can Cannellini beans, drained
• 4 large hard-boiled eggs
• 2 scallions, thinly sliced
• 1 cup frozen peas
• 1 cup whole milk cottage cheese
• 1/2 cup mayonnaise (we use Duke's)
• 2-4 tbsp red wine vinegar
• 2 tsp Dijon mustard
• 1 tsp dried dill
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp black pepper
• Salt to taste

Instructions

For The Sauce

• Add the cottage cheese, mayonnaise, Dijon, 2 tablespoons of vinegar, and seasonings to a small food processor or blender.
• Blend until completely smooth, scraping down the sides as needed.
• Transfer the sauce into a big bowl. 

For The Pasta

• Cook the pasta according to the package directions (see tip below). While the pasta cooks, you can move on to the other things.

For The Salad

• Add both cans of tuna to the bowl with the sauce, making sure to add the juice.
• Break up any big chunks of tuna with a fork.
• Rinse the peas under hot water, drain well, and add them to the bowl.
• Rinse and drain the beans and add them to the bowl.
• Chop the hard-boiled eggs and add them to the bowl.
• Add the scallions and mix well.
• Once the pasta is fully cooked, rinse it with cold water to stop the cooking and drain well.
• Add the pasta and gently stir everything together until well combined.
• Taste and adjust the salt, pepper, and vinegar. (see notes)

Notes

I like a lot of red wine vinegar in mine. The acid helps cut through the richness of the dressing while adding a vinegary kick! If you don't love vinegar as much as I do, start with two tablespoons and add more to taste.

Nutrition

Calories: 366kcal | Carbohydrates: 28g | Protein: 19g | Fat: 22g | Saturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 138mg | Sodium: 333mg | Potassium: 174mg | Fiber: 7g | Sugar: 6g | Vitamin A: 471IU | Vitamin C: 11mg | Calcium: 90mg | Iron: 5mg

Chickpeas (or garbanzo beans) are the star here, bringing protein and fiber to the party along with a simple, zesty red wine vinaigrette—think bright acidity, a touch of sweetness, and fresh herbs. It works as a standalone dish or as part of a protein bowl, sandwich, wrap, or even a dip with crunchy pita chips. This easy bean salad is light, refreshing, and packed with crunchy veggies, making it perfect for a quick lunch or healthy meal prep.

And if you love chickpea salads, my creamy chickpea salad is similar, but tossed in a creamy, flavor-packed tahini dressing. Another reader favorite is this cannellini bean salad with sundried tomatoes – so good!

They can be used in soups, sandwiches, dips, and even turned into cakes and muffins! I recommend always having a can or two in your pantry for quick and healthy recipes like this simple chickpea salad!

Since it is dairy-free, it will hold up in higher temperatures a little longer than something mayonnaise or yogurt-based. It’s perfect for summer, but I enjoy it all year as a light lunch or healthy side dish. It pairs beautifully with pan-seared fish, steaks, and chicken. It also holds up well, making it perfect for your weekly meal prep!

Simple Chickpea Salad

Chickpeas, or garbanzo beans, are part of the plant family of legumes called Fabaceae. They’re actually beans, which is confusing since the word “pea” is in the name. They’re incredibly nutritious and an excellent source of protein, fiber, vitamins, and minerals. Protein and fiber both play a role in weight control. In fact, adding protein to my diet is one of the things that finally helped me lose and maintain my menopause weight.

Another thing that helps me maintain my weight during menopause is adding volume to meals with low-calorie veggies like onions, peppers, cucumbers, and greens. The salad is an excellent example of a high-volume, high-protein, lower-calorie meal. 

Related: 10-Minute Tangy Tomato Dressing Recipe

Ingredients You’ll Need

This simple chickpea salad requires only a can of chicken peas, fresh veggies, and a simple vinaigrette!

• Chickpeas. To make this easier, I used canned chickpeas. If you prefer dried, directions are below.
• English cucumbers. They add a refreshing crunch. I prefer to leave the skin on.
• Yellow bell pepper. For sweetness and crunch.
• Sun-dried tomatoes. Give the salad a delicious sweet-tart flavor and some chewiness.
• Capers. AKA little salt bombs of joy, add a pop of briny, salty deliciousness.
• Scallions. Add a pop of freshness and crunch with a mild onion flavor.
• Italian parsley. Fresh herbs brighten up the salad and add depth.
• Red wine vinaigrette. A zippy dressing with smoked paprika and Aleppo pepper brings the whole salad together. A touch of Dijon gives the dressing some viscosity, allowing it to coat the chickpeas better.

Cooking Dried Chickpeas

1. Add a bag of dried chickpeas to a large bowl along with a teaspoon of salt.
2. Cover with water, and let them soak in the refrigerator for 12 hours or overnight.
3. Drain the chickpeas and rinse them well.
4. Add the chickpeas to a large pot with enough water to cover them.
5. Bring to a boil, turn the heat down, and gently simmer for one and a half to two hours.
6. The beans are done when they tender all the way through without being mushy. If they still feel a little firm in the middle, cook them a little longer.

1. Add your chickpeas to a large pot.
2. Cover them with water and add a teaspoon of salt.
3. Bring it to a boil, turn the heat off, and cover the pot.
4. Soak for one hour, drain and rinse well, and cook as instructed above.

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Simple Chickpea Salad Steps

Prepping the veggies is the most time-consuming part. From start to finish, you can have this on the table in about 15 minutes!

1. Mix the dressing first in the bottom of a bowl big enough to hold the salad.
2. Wash and prep the veggies, adding them to the dressing as you go.
3. Drain and rinse the chickpeas well, and add them to the bowl with the rest of the ingredients.
4. Gently toss the coat of all of the ingredients, give it a taste, and adjust the salt pepper.

Related: Cherry Tomato Pasta Salad

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Serving Suggestions & Tips

This is an incredibly versatile recipe and can be enjoyed in many ways!

• Serve alongside any cooked protein as a side dish.
• Wrap it up in a tortilla or stuff it into warm pita bread.
• Serve over a bed of greens with grilled chicken or shrimp.
• Add it to a platter alongside hummus, Kalamata olives, feta cheese, and fresh pita.
• To pump up the protein, add canned tuna to the salad. Tofu works well here, too.
• Load it up with olives, bell pepper, celery, red onion, purple cabbage – whatever you like!
• Jazz it up with fresh herbs. A generous amount of dill and parsley would be delicious!
• Don’t like chickpeas? Cannellini beans, kidney beans, or any other type of bean will all work.
• Avocado will also add creaminess, along with healthy fats and fiber. 
• Transfer the salad into meal prep containers for healthy meals throughout the week.
• Store in an airtight container in the fridge for up to three days. As mentioned above, the cucumber will start to lose its texture after two days, but I ate the rest on day three and thought it was fine.

If you try this simple chickpea salad, I’d love it if you would leave a comment below!

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Simple Chickpea Salad With Zesty Red Wine Vinaigrette

Enjoy a delicious simple chickpea salad that combines zesty flavors with crunchy veggies for a nutritious, high-fiber, high-protein meal.

Course Salad

Cuisine Mediterranean

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 89kcal

Equipment

• Good Olive Oil
• Smoked Paprika
• Aleppo Pepper
• Organic Chickpeas
• Stainless Steel Colander
• Glass Mixing Bowl
• Vegetable Chopper

Ingredients

Salad Ingredients

• 1 15.5 ounce can of chickpeas
• 1/2 cup English cucumber, diced
• 1/4 cup yellow pepper, diced
• 1/4 cup sun-dried tomatoes in olive oil, chopped
• 2 scallions, thinly sliced
• 2 tbsp chopped Italian parsley
• 1 tbsp capers, drained

Viniagrette Ingredients

• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 2 tsp Dijon mustard
• 1/2 tsp dried oregano
• 1/2 tsp Monkfruit sweetener
• 1/4 tsp cumin
• 1/4 tsp Aleppo pepper
• 1/4 tsp smoked paprika
• 1/4 tsp sea salt

Instructions

• In a large bowl, add all of the dressing ingredients. Whisk to combine.
• Add all remaining ingredients to the bowl.
• Gently toss all the ingredients together.
• Taste, and adjust the salt pepper.

Nutrition

Calories: 89kcal | Carbohydrates: 4g | Protein: 1g | Fat: 8g | Saturated Fat: 1g | Sodium: 253mg | Potassium: 195mg | Fiber: 1g | Sugar: 1g | Vitamin A: 458IU | Vitamin C: 30mg | Calcium: 22mg | Iron: 1mg

If you get it too hot, it separates. Some brands are watery while others are incredibly thick. Not all cottage cheese is created equal. These tips will set you up for success, especially when making savory cottage cheese recipes that require heating.

You may also like my round-up of savory cottage cheese bowls, which are perfect for quick and healthy meals, as well as this high-protein egg bake! 

I was obsessed with cottage cheese long before it became a trend, and I have been sharing my recipes on Instagram stories for years. From cottage cheese omelets to every kind of sauce and dip combination you can think of, I’ve probably tried it! I love cooking cottage cheese, but it can be finicky.

Cottage cheese is high in protein, with one cup providing 14 to 20 grams, depending on the brand. It’s nutrient-rich, low in calories, and fermented, making it an excellent source of gut-friendly probiotics. It’s a versatile ingredient that can be enjoyed with your favorite crackers for a quick, high-protein snack, blended into a dip or dressing, and even added to pasta sauces for creaminess. I’ve created dozens of cottage cheese recipes, and after years of trial and error, I’ve learned a few valuable lessons.

Cooking With Cottage Cheese

Taste, texture, and consistency can vary from brand to brand. Some are mild and almost sweet, while others are pretty tangy. Consistency can range from large curds, typically wetter, to small curds, which are thick and creamy. It’s a personal preference, and you may need to try a few different brands before finding one you like. I love Good Culture and Nancy’s Organic. 

Excess liquid can cause issues when cooking with cottage cheese. The more moisture that’s in the cottage cheese, the more problematic this can be. So, if I’m going to make something like cottage cheese queso, which needs to be heated, I’ll use a very thick and rich cottage cheese like the two I mentioned above.

• Draining it overnight can help. Place a medium-sized fine-mesh strainer over a bowl large enough to hold it without touching the bottom. Add the cottage cheese, then tightly cover the bowl with foil and refrigerate overnight. You’ll be surprised how much liquid (whey) will be at the bottom in the morning!

Don’t get it too hot. Expanding on what I just said, when cottage cheese gets too hot, the curds can separate from the whey, resulting in a watery mess and/or a grainy texture. Here are a few tips to prevent this.

• Draining the cottage cheese removes most of the whey, so less liquid can separate.
• Use gentle heat to prevent the cottage cheese from getting too hot.
• Adding a bit of cornstarch or starchy pasta water helps stabilize the sauce.
• Using eggs, extra cheese, and/or evaporated milk in the sauce helps prevent separation.

All these things can help, but nothing is 100% if you let the cottage cheese get too hot. Now that we know the potential issues and how to prevent them, I’ll share some of my favorite savory ways to enjoy it.

Related: Leftover Pulled Pork Bowl With Cottage Cheese

Cottage Cheese Queso Dip

One of my favorite ways to use cottage cheese is to whip it into a creamy, high-protein dip, and I’m obsessed with this queso-style version!

1. Add cottage cheese and salsa to a blender or small food processor.
2. Blend on high speed until smooth and creamy. 
3. Transfer the cottage cheese mixture to a small, non-stick pan over medium-low heat.
4. Add some grated cheddar cheese to the pan and start stirring slowly.
5. Continue stirring until the mixture is warmed and the cheese has just started to melt.
6. Remove it from the heat. The residual heat will melt the cheese completely. 
7. This isn’t meant to be blazing hot-just warmed through enough to melt the cheese.
8. Taste and adjust the salt and pepper. Add your favorite hot sauce and spices to jazz it up, and have fun with garnishes. Enjoy with chips and veggie slices!

Blending the cottage cheese will make it a smooth, creamy sauce.  This is helpful if the texture bothers you or if you are using it in a creamy dressing or sauce, such as the queso above. I own the Ninja Blender Food Processor System below and can’t say enough good things about it! It’s a powerful little workhorse that can be used as a blender, a food processor, and a chopper. I highly recommend this! 

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High-Protein Egg Dishes

Unless you’ve been living under a rock, you’ve likely seen dozens of egg bite recipes using cottage cheese. I personally love adding this cottage cheese to egg bakes and egg bites. It adds extra protein and flavor!
 
However, it can also ruin the consistency if you’re not careful. As I mentioned earlier, cottage cheese can contain a significant amount of moisture, which can result in a dense and rubbery texture. I suggest using good-quality, thick cottage cheese, or draining it. I’m the self-proclaimed queen of egg bakes, and I make them all the time on Instagram stories. This sausage egg bake is one of my favorites and very versatile!

Savory Cottage Cheese Bowls

When we’re not cooking with cottage cheese, we’re making simple cottage cheese bowls, and many of the toppings are cooked, just like in my ground beef cottage cheese bowl. The base of any cottage cheese bowl is—well—cottage cheese. I like to spread it around the bottom of the entire bowl. This way, when I eat, I get a bit of it with every bite. Here are a few of my favorite combinations.

• Cottage cheese, rice, tuna salad, Sriracha, and scallions.
• Cottage cheese topped with a simple salad of tomatoes, cucumber, and onion, pictured above.
• Cottage cheese, chicken sausage, bell peppers, red onions, and scallions.
• Cottage cheese, crispy bacon, hard-boiled eggs, peas, and bagel seasoning.
• Cottage cheese, chicken sausage, kimchi, scrambled eggs, sesame seeds, and scallions.

They’re incredibly versatile and a great way to use odds and ends. The variations are literally endless!

Related: High Protein Chicken Salad | Healthy Meal Prep

Baking Tips

Baking with cottage cheese is a fantastic way to add flavor, protein, and moisture to your baked goods. When you bake with cottage cheese, you typically combine it with flour, which does a fantastic job absorbing excess moisture.

However, depending on the brand, cottage cheese can vary in moisture and texture, which can affect how your baked goods turn out. Some brands are wetter and may make your dough too soft or sticky. You can usually fix this by adding a bit more flour, but for best results—especially if you’re new to baking—follow a well-tested recipe and use the same brand of cottage cheese the recipe creator used. Draining your cottage cheese is also key, particularly if it’s on the wetter side, to prevent excess moisture in your dough.

I hope this post has provided you with some valuable tips for success when cooking with cottage cheese. If you have any suggestions, please share them in the comments below!

Live alone and need one-person meals? This is perfect! It’s also budget-friendly. Prioritize protein? The bulk of the recipe is chicken and bone broth, making a super-high-protein soup you can prep in 5 minutes. It’s also gluten-free, high in protein, and wonderful for gut health.

When fall and winter roll around, this warm and comforting chicken congee is on repeat in our house. We all need an arsenal of leftover chicken recipes, and this should be included!

This is more than just a recipe to me. It’s one of the meals that helped me get through my cancer treatment. One of the side effects of chemotherapy and radiation is mouth sores and inflammation. Mine was even worse because my cancer was in my tonsil. I relied on soft foods that didn’t need much chewing but still provided the nourishment I needed. I can’t even tell you how many bowls of this chicken congee recipe I made, and I needed to share it with the internet!

At the beginning of my treatment, one of my Instagram followers sent me a recipe for congee, which is basically rice porridge. The chicken is optional. In Asian culture, congee is what pastina is to Italians. She said her mother had made this for her growing up, and it had also helped her through her own battle with cancer. I will be forever grateful to her for sharing this healing recipe.

Related: Easy Refried Bean Dip (soft and nourishing)

Chicken Congee Recipe

Congee is special, and I always want to honor a dish’s authenticity, so I did a good amount of research before posting this. Authentic congee is typically made by cooking rice and water for hours until it reaches a thick porridge-like consistency. However, just like with pastina, there are many variations. Some people use water while others use chicken stock; veggies are optional, and some versions don’t include chicken. By no means is this an authentic recipe, but it’s what I came up with to help me through treatment, and I think it’s pretty close!!

Ingredients You’ll Need

The first three ingredients are all you really need for this chicken congee recipe. The others are optional but recommended for the best flavor.

• Cooked chicken. I use my broiled chicken thighs, but any cooked chicken will work.
• Bone broth. This adds protein and flavor. Regular broth is fine, but you’ll lose the extra protein.
• Short-grain starchy rice. This variety works best because it provides the extra starch you need for this recipe, but any short-grain rice will work. I’ve used aborio rice many times with equal success.
• Fresh garlic and ginger. Both have anti-inflammatory benefits and add delicious flavor.
• Egg. A tempered egg adds creaminess to the soup while providing a little extra protein.
• Miso paste. Miso adds depth of flavor and saltiness and has excellent gut-healing properties.
• Low-sodium soy sauce. Sweet, salty, bitter, savory – it makes everything better!
• Sesame oil. Toasty and nutty, a little sesame oil goes a long way.

Recommended For This Recipe

A savory unsalted bone broth made from slow-simmering organic chicken bones with vegetables and aromatics. Full of naturally occurring collagen, with 9 grams of protein per serving.

Shop Here

How To Make Chicken Congee

My recipe for chicken congee takes about an hour, so it’s not quick, but it is easy. The prep itself takes five minutes. 95% of that time is cooking!

1. Add chicken, broth, rice, garlic, and ginger to the pot.
2. Bring to a boil, reduce the heat, and cook for an hour or until thick, stirring frequently.
3. About 15 minutes before the soup is done, temper the egg. Instructions below.
4. Add the tempered egg to the soup and remove the pan from the heat.
5. Stir in the miso, sesame oil, and low-sodium tamari.

How To Temper An Egg & Why You Should

You will wind up with egg drop soup if you add the egg to the hot broth too quickly and without constantly stirring, which is why we temper it. 

1. Crack the egg into a small bowl and whisk well.
2. Use a measuring cup to dip 1/3 cup of the hot broth from the pot.
3. Slowly drizzle the hot broth into the beaten egg, whisking constantly.

This is tempering. You are warming up the egg so it doesn’t curdle when you add it to the soup. If there’s not enough broth left in the pot to temper the egg, add more and bring it back to a simmer before removing what you need.

Tips & Variations

• I usually make a double batch of my roasted chicken thighs and freeze the meat into one-cup portions in my favorite meal prep freezer containers. For this recipe, you can take the meat directly from the freezer and add it to the pot, so there’s no thawing required.
• You can keep it simple or load it up with veggies for added nutrition and texture. Some of my favorites are cabbage, scallions, and/or edamame.
• Adding an egg to my chicken congee recipe provides creaminess and helps to thicken the soup. You can leave the egg out entirely and add a few tablespoons of heavy cream.
• This will last up to 4 days in your refrigerator, but it is a single-serving meal meant to be enjoyed immediately. If you double- or triple the recipe and refrigerate it, it will thicken as it cools, and you will likely need to add more bone broth to loosen it when you reheat it.

If you’ve tried my chicken congee recipe or any recipe on my site, please leave a comment below!

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Chicken Congee Recipe | A Healing Hearty Soup

This chicken congee recipe is a quicker version of the authentic preparation, yet still delivers on deliciousness. If you love a hearty, creamy chicken and rice soup, you'll love this recipe. It's comforting and nourishing.

Course Soup

Prep Time 5 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 5 minutes minutes

Servings 1

Calories 490kcal

Equipment

• Small Soup Pot
• Soup Bowl
• Chicken Bone Broth
• Short Grain Rice
• Miso Paste
• Low Sodium Tamari
• Toasted Sesame Oil

Ingredients

• 1 cup cooked, diced chicken
• 2-3 cups unsalted chicken bone broth
• 2 tbsp short-grain rice
• 1 egg, room temperature
• 1 tbsp grated fresh ginger
• 2 garlic cloves, grated
• 1/2 tsp toasted sesame oil
• 1-2 tsp low sodium soy sauce or tamari

Instructions

• Add the chicken, rice, garlic, ginger, and 2 cups of broth to a small pot.
• Bring to a boil, and turn the heat down to medium-low.
• Gently simmer for one hour, stirring frequently.
• Crack the egg into a small bowl and gently beat it.
• 5 minutes before the soup is done, remove 1/3 cup of the hot broth from the pot and slowly drizzle it into the bowl with the egg, Constantly whisking. See notes in post.
• Add the tempered egg back to the pot, stirring constantly.
• Stir in miso, sesame oil, and low-sodium tamari to taste.

Nutrition

Calories: 490kcal | Carbohydrates: 23g | Protein: 60g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 269mg | Sodium: 527mg | Potassium: 478mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 295IU | Calcium: 53mg | Iron: 3mg

Fire-roasted salsa, smoked paprika, oregano, and sharp cheddar cheese give this a delicious Southwest twist. Perfect for busy nights when you need dinner on the table quickly, this is loaded with flavor from savory beef, smoky fire-roasted salsa, and hearty seasonings like smoked paprika and oregano!

Add this to your collection of budget-friendly meals. For more affordable recipes, you might like my smoky beef cheese dip, which uses leftover beef, and my easy sausage rice, which is totally delicious and versatile!

Some of the best recipes happen when you least expect them to. The day I made this, I had planned to make an egg roll in a bowl, but I didn’t have several of the ingredients I needed. After rummaging around in my pantry, I found two jars of salsa, and this cabbage and ground beef skillet is now on regular rotation in our house! The only thing I regret is not adding a can of black beans as well. Next time I will!

It’s high in protein, and the coleslaw mix adds fiber and volume. Why do we care about volume? High-volume, lower-calorie ingredients, such as coleslaw, help stretch a dish while adding very few calories. This is one of the reasons why a bag of coleslaw is always in my refrigerator. I love adding it to chicken salad. Not only does it add a delightful crunch, but it also stretches to feed more people!

Cabbage And Ground Beef

This is a one-pan recipe, so you’ll want to start with a large, nonstick skillet. The ground beef and seasonings are cooked in a bit of olive oil before adding the red onion. When the meat is crispy (see note below), add the salsa and coleslaw. Cook for a few more minutes, and all that’s left to do is melt some cheese on top.

This recipe couldn’t be more straightforward. I like to garnish with scallions and a little crushed red pepper, but feel free to add your favorite hot sauce, Sriracha, fresh cilantro, sour cream, or any other ingredient you prefer.

Pro tip. Level up ground beef by making what we call crispy beef in my house! Once the beef is cooked through, you’ll have that pale, dull-looking ground beef. You want to keep cooking it. If there is some extra fat from the beef in the pan, don’t drain it. If you’re using lean ground beef, add a little olive oil, and keep cooking it until you can visibly see brown, caramelized, crispy bits all over the beef. This adds amazing flavor and texture! 

Ingredient Notes

Simple meals like cabbage and ground beef have minimal ingredients, and can be bland, but they can also be awesome if you’re intentional about the ingredients you choose. 

• Fire-roasted salsa adds a delightful smokiness and a big pop of flavor. It’s a great shortcut!
• Smoked paprika and earthy oregano add even more flavor, giving the dish a southwestern vibe.
• I always recommend shredding cheese yourself. It tastes better and doesn’t contain cellulose and starch, which are typically found in preshredded products. Additionally, a good, sharp cheddar will add more flavor than a mild one.

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Helpful Tips & Variations

• This cabbage and ground beef skillet recipe cooks quickly, so I recommend having everything ready to make the cooking process less stressful. The fancy French term for this is “Mise en place,” meaning “everything in its place”.
• When cooking the cabbage, I turn the heat up and almost stir-fry the mixture for three to four minutes. The higher heat cooks off any moisture the cabbage releases. We like ours to be tender but not mushy.
• We like to serve cabbage and ground beef as it is for a high-protein, low-carb meal. It’s also delicious served over rice or with a can of black beans added, which is a cheap way to stretch the meal and add additional protein and fiber.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. I do not recommend freezing this, as the cabbage’s texture will suffer.
• Make this even more budget-friendly by stocking up on ingredients you use most frequently when they’re at their lowest prices. I already had two jars of salsa and plenty of cheddar cheese for this recipe because I bought extra when they were BOGO at Publix. 

If you’ve tried my cabbage and ground beef skillet or any recipe on my site, please leave a comment below!

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Cabbage And Ground Beef Skillet

Cabbage and ground beef skillet is an easy, one-pot meal that's low-calorie, high-fiber, and high-protein. It's loaded with flavor from savory beef, smoky fire-roasted salsa, and hearty seasonings like smoked paprika and oregano!

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 329kcal

Equipment

• Large Non-Stick Skillet + Lid
• Handheld Cheese Grater
• Fire Roasted Salsa
• Smoked Paprika
• Redmond Real Salt
• Oregano

Ingredients

• 2 8-ounce bags of coleslaw
• 1 pound ground beef (I used lean)
• 1/2 small red onion, thinly sliced (approximately 1/2 cup)
• 2 scallions, thinly sliced (tops only)
• 1 cup fire-roasted salsa
• 1 cup shredded sharp cheddar cheese
• 1 tablespoon olive oil
• 1/2 teaspoon Redmond real salt
• 1/4 teaspoon oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon crushed red pepper flakes, optional

Instructions

• Place a large, nonstick skillet on the stove at medium-high heat.
• Add olive oil, ground beef, and seasoning when the pan is hot.
• When there is no more visible pink in the beef, add the red onion.
• Cook the beef and onion mixture until the beef is browned.
• Add the salsa, stir well, and cook for about one minute.
• Add the coleslaw to the pan and stir well to combine.
• Cook for 3 to 5 minutes, depending on how you like your cabbage.
• Taste and adjust the salt.
• Sprinkle the cheese over the top, cover the pan, and turn off the heat.
• The residual heat will melt the cheese in two or three minutes.
• Garnish with the scallions and serve.

Nutrition

Calories: 329kcal | Carbohydrates: 7g | Protein: 32g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.4g | Cholesterol: 99mg | Sodium: 981mg | Potassium: 626mg | Fiber: 2g | Sugar: 3g | Vitamin A: 756IU | Vitamin C: 4mg | Calcium: 239mg | Iron: 3mg

Cottage cheese is inherently savory, with its rich and creamy base serving as a blank canvas, allowing for endless variations. You can make everything from a breakfast bowl with eggs and sausage to a hearty ground beef cottage cheese bowl for lunch.

They’re also a great way to use up leftovers, helping prevent food waste and making them super quick and easy since there’s no cooking involved. Add to your collection of cottage cheese recipes and enjoy!

Unless you’ve been living under a rock, you already know that cottage cheese recipes have been trending for quite some time – and for good reason. It’s a versatile ingredient that can be used to make everything from sauces and dressings to quick meals and snacks. You can even cook with it! When it comes to savory cottage cheese bowl ideas, the variations are endless, and I’m sharing some favorites in this blog post. 

Cottage cheese is an excellent source of protein, but many people don’t know that it’s also a great source of gut-friendly probiotics. Some brands are better than others, so you’ll want to read the labels and look for “live and active cultures.” Good Culture, Kalona, and Nancy’s are known for being rich in probiotics and made with quality ingredients.

One of the reasons I love cottage cheese bowls is that they’re a great way to use up small amounts of food, leftovers, and random ingredients in your kitchen. I’m very passionate about food waste—I even wrote a blog post about it. These bowls are a great way to use things up!

Savory Cottage Cheese Bowl Ideas

You’ll notice that there are no sweet combinations on this list, and that’s intentional. Cottage cheese can be pretty salty and doesn’t work well in sweet dishes, in my opinion. If I’m craving something sweet, I’ll use Greek yogurt instead. The protein amounts are similar, but they have very different flavor profiles. Some of my favorite high-protein Greek yogurt recipes include my pumpkin dip, yogurt parfait, or cinnamon apple yogurt bowl. Also, I’ll always choose savory over sweet, so let’s dive into some of my favorite combos!

First and foremost, you should start with the cottage cheese you love the taste of. Good Culture Organic 4% Milkfat is my favorite. I also enjoy Daisy 4% Milkfat, especially for cooking, and I wrote a whole blog post about that. Not all cottage cheese is created equal. Some can be quite watery while others can be sweeter or saltier. Good Culture has small curds with a thick and creamy consistency, making it the perfect base for these savory cottage cheese bowls.

Simple Scrambled Eggs And Cottage Cheese

Let’s start with a simple combination, and the one I eat the most. Scrambled eggs, cottage cheese, and my favorite chicken sausage links are a quick, high-protein, and satisfying meal. I love keeping frozen breakfast sausages on hand for quick meals like this. 

Leftover Pulled Pork Bowl

This is my favorite savory cottage cheese bowl on the list. I love it so much that I wrote a whole post about it! The textures of the chewy, smoky pulled pork, combined with creamy cottage cheese and crisp veggies, are simply delicious. Any leftover protein will work. I love it with shredded beef! Having ingredients already prepped and ready to go helps create a bowl like this in minutes. Also, multi-tasing. Work on something else while you’re waiting for things to reheat and/or cook.

Cucumber Cottage Cheese Bowl

This is the bowl I’ll find myself eating most often in the summer. It’s light and refreshing while still providing a good amount of protein. I tossed cucumbers with olive oil, red wine vinegar, oregano, salt, and Aleppo pepper. Sprouts add extra crunch and nutrition. They’re nutrient-dense, and each type has a unique flavor profile. Cottage cheese is the perfect way to jazz up a simple salad. Spreading a thin layer on the bottom of the bowl adds a creamy texture that’s delicious when topped with fresh ingredients!

Savory Cottage Cheese Breakfast Bowl

This combination is as delicious as it looks! It combines savory, crispy bacon, creamy cottage cheese, wilted spinach, scallions, and a hard-boiled egg for added protein. A generous amount of bagel seasoning adds a big pop of flavor and crunch! All the toppings in this bowl were already prepared as part of my weekly ingredient prep. I can’t recommend prepping the ingredients you use the most in advance. Spending an hour or so on a Sunday saves time and stress on busy weekday nights.

Creamy Tomato Cucumber Salad Bowl

This is another light and refreshing variation for summer. I topped the cottage cheese with a simple cucumber and tomato salad with red onion, scallions, olive oil, vinegar, salt, and Aleppo pepper. Creamy, savory cottage cheese perfectly contrasts the crisp, fresh salad. Swap the veggies with whatever is in season, and enjoy this one all year long. Fresh herbs, olives, capers, or even pepperoncini would be delicious add-ins. 

Cottage Cheese Lunch Bowl

For this bowl, I used leftovers from the night before. As I mentioned above, cottage cheese bowls are a great way to use up ingredients. Chicken sausage adds a chewy texture and balances the cool, creamy cottage cheese and crunchy veggies. The bell peppers, red onion, and chopped chives were leftover from rice bowls the night before, and a generous sprinkling of bagel seasoning added even more crunch and flavor!

More Savory Cottage Cheese Bowl Ideas

Kimchi Bowl With Creamy Cottage Cheese

• After trying what seems like every brand of kimchi I could find, the Seoul Vegan Original Kimchi from Target is my absolute favorite. It’s tangy without being too tangy and not spicy. The eggs and cottage cheese mellow out the kimchi, and chicken sausage gives protein, making this an absolutely delicious and good-for-your-gut combo! (top left)

Cottage Cheese And Veggies

• This one is chaotic, but delicious, and a great example of using random ingredients. I had a tiny amount of bell peppers, fresh spinach, avocado, and cooked sausage that needed to be used – so I used it all lol. It was savory, hearty, and healthy, and I loved the textures! Don’t overcomplicate these bowls. Put a layer of cottage cheese at the bottom, and add whatever you want. (bottom left) 

Leftover Ham Bowl

• The combination of ham, eggs, and cottage cheese is seriously delicious. I added some tomatoes for a pop of freshness, but any fresh veggies will work. Ham is salty, savory, and delicious in a cottage cheese bowl! Keep this one in your repertoire when you have leftover Thanksgiving, Christmas, or Easter ham. (top right)

Savory Cottage Cheese Bowl With Ground Beef

• This is another one that I have a whole blog post dedicated to. Chewy and savory ground beef is cooked with spinach, then added to the bowl with fresh bell peppers and scallions. Combining cooked ingredients with fresh is intentional for me. I love the contrast, but of course, you could sauté all of the veggies. Every bowl on this list can be customized to your taste! My favorite bagel seasoning adds crunch and flavor. (bottom right)

And there you have it! I hope this list of savory cottage cheese bowl ideas inspires you. I’d love to hear your combinations!

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Vanilla protein powder adds flavor and sweetness, while also helping to thicken the oats. Toasted pecans add texture and healthy fats, and a generous sprinkling of cinnamon brings all the fall vibes. However, they’re optional and can be swapped with hemp seeds or pumpkin seeds if you have an allergy. Add this to your collection of fall recipes, comfort food, and easy high-protein meals! 

If you’re looking for healthier pumpkin recipes, this pumpkin spice oatmeal is loaded with protein, fiber, healthy fats, vitamins, and minerals. Oatmeal is a blank canvas and one of the most versatile foods. Top it with fruit, granola, and a drizzle of nut butter – the sky’s the limit. When the weather starts to cool down and I’m craving all of the fall recipes, this is on repeat! 

This may be triggering to oatmeal lovers, but a big bowl of oatmeal without protein and healthy fats is a big bowl of let’s see how high we can spike our blood sugar. Don’t get me wrong, I love a warm and creamy bowl of oats, but I make a few simple tweaks to make them more blood sugar-friendly. This is one of my favorite pumpkin recipes, and you can even prep it ahead for busy mornings.

Related: Easy Pumpkin Dip Recipe

Pumpkin Spice Oatmeal 

This can be ready to eat in about 15 minutes, or prepare it the day before for overnight oats as part of your weekly meal prep. To make these gluten-free, be sure you’re using gluten-free rolled oats.

I used my homemade pumpkin sauce for this recipe, which can be found here. It takes less than 10 minutes to make, and you’ll have extra to slather on toast, make yogurt parfaits, or drizzle over cheesecake for a quick and easy pumpkin dessert!

Quick Version 

1. Add the oats, pumpkin sauce, spices, and almond milk to a small nonstick pan.
2. Place the pan on the stove over medium heat, and bring to a simmer.
3. Turn it down to medium-low and cook for eight minutes, stirring frequently.
4. After eight minutes, the oats should be significantly thicker.
5. Add additional almond milk or water as needed to thin it out.
6. Remove the pan from the heat, add the protein powder, and mix until well combined.
7. Adjust the sweetness and spices to your liking. 
8. Transfer the oats to a serving bowl and garnish as desired. I like to swirl a little extra pumpkin spice sauce into the top and then add a generous sprinkling of toasted pecans and a little more cinnamon!

Pro tip. Toasting your nuts not only helps release their oils, enhancing their flavors, but also adds a warm, toasted flavor and makes them crunchy.

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Pumpkin Overnight Oats 

1. Add all of the ingredients except the garnishes to a bowl with a lid.
2. I do this in large batches, so I have enough to last several days. 
3. Whisk the ingredients until well combined.
4. Cover and refrigerate for at least 8 hours, preferably overnight. 
5. The next morning, stir well and adjust the sweetness and consistency as needed. 
6. Divide the mixture between your serving vessels (I LOVE these), and garnish as desired.

Related: One Pan Pumpkin Rice

Need To Know

• If you’d like to double or triple this recipe, the recipe card below includes a slider to adjust the serving size. It will automatically adjust the ingredient measurements for you.
• Most of the sweetness in this pumpkin spice oatmeal comes from the vanilla protein powder. Add additional sweetener if desired. If you don’t like the protein powder you’re using, you won’t want any recipes you make with it. I love this one for its exceptional taste and super clean ingredients. They have tons of flavors!
• The directions on the package say to cook the oats for 8 minutes, but I prefer mine slightly undercooked to prevent them from becoming mushy. If you like creamy, thicker oats, cook them for a few more minutes, adding additional liquid as needed.
• I also prefer my oats on the looser side, not too thick, so I typically add more almond milk after I take it off the heat. Depending on your preferred consistency, you may need more or less liquid.

That’s it, friends! I hope you enjoy this higher-protein pumpkin spice oatmeal recipe! 

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Pumpkin Spice Oatmeal: Cozy High Protein Breakfast

Enjoy the cozy, warm flavors of fall with this easy Pumpkin Spice Oatmeal, a quick and delicious, high-protein breakfast!

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 1

Calories 500kcal

Equipment

• Organic Extra Thick Rolled Oats
• Vanilla Protein Powder
• Pumpkin Pie Spice
• Ceylon Cinnamon
• Redmond Real Salt
• Overnight Oats Jars + Lids

Ingredients

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk (or any milk)
• 1 scoop vanilla protein powder
• 1/4 cup pumpkin spice sauce
• 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon Ceylon cinnamon
• Tiny pinch of salt
• 1/4 cup toasted pecans for garnish, optional

Instructions

• Add the oats, pumpkin sauce, spices, and almond milk to a small nonstick pan.
• Place the pan on the stove over medium heat.
• Stir well and and bring to a simmer.
• Turn it down to medium-low.
• Cook for eight minutes, stirring frequently.
• Add additional almond milk or water as needed.
• Remove the pan from the heat.
• Add the protein powder, and mix until well combined.
• Taste, and adjust the sweetness and spices to your liking.
• Let cool slightly and garnish with pecans, if desired.

Notes

For Pumpkin Overnight Oats 

1. Add all of the ingredients except the garnishes to a bowl with a lid.
2. I do this in large batches, so I have enough to last several days. 
3. Whisk the ingredients until well combined.
4. Cover and refrigerate for at least 8 hours, preferably overnight. 
5. The next morning, stir well and adjust the sweetness and consistency as needed. 
6. Divide the mixture between your desired containers, and garnish as desired.

Nutrition

Calories: 500kcal | Carbohydrates: 44g | Protein: 28g | Fat: 26g | Saturated Fat: 3g | Cholesterol: 62mg | Sodium: 245mg | Potassium: 516mg | Fiber: 9g | Sugar: 5g | Vitamin A: 9550IU | Vitamin C: 3mg | Calcium: 367mg | Iron: 3mg

I’m feeling all the fall recipes right now, like cinnamon apples cooked quickly on the stovetop, a quick apple and granola parfait, and easy fall yogurt bowls. If you’re looking for savory pumpkin recipes, we can’t get enough of these sausage balls with pumpkin and parmesan cheese! 

Thanks to the addition of Greek yogurt and protein powder, it’s a healthy pumpkin dessert that tastes like indulgence. Perfect for serving with apples, graham crackers, or gingersnaps, this healthy fall recipe works as both a quick snack and an easy appetizer or dessert for your holiday table!

I don’t hate pumpkin, but I also don’t love it. I make a few of my favorite pumpkin recipes every year, and this high-protein pumpkin dip recipe is one of my favorites. It’s a high-protein, healthy snack that hits the spot when you’re craving a comforting, autumn meal with little effort.

Using vanilla protein powder provides protein and flavor, while also helping to thicken the dip. Protein powder is a controversial ingredient, but if you’re trying to meet specific protein goals, it’s helpful to have it on hand. It took me a long time to find a brand I like, and if you don’t like what you’re using, you won’t want anything you make with it. I highly recommend Levels protein powder for its super clean ingredients and taste!

Pumpkin Dip Recipe

From start to finish, you can have this on the table in about 15 minutes! It’s creamy, delicious, and perfect when you’re craving fall flavors. It’s also not too “pumpkiny”. The pumpkin flavor is subtle and not overwhelming.

With only a few simple ingredients, this dip is one you can feel good about eating. Add this one to your collection of healthy fall recipes or Thanksgiving menu ideas. I’ve served this as an appetizer and a dessert. It’s very versatile!

Ingredients You’ll Need

The ingredients for this pumpkin dip recipe are simple, and you probably already have most of them in your pantry!

• Greek yogurt. I use plain Skyr, which is similar to Greek yogurt but with a little more protein. 
• Canned pumpkin purée. Ensure you use 100% pumpkin purée, not pumpkin pie filling.
• Vanilla protein powder. This adds over 30 grams of protein and a hint of vanilla flavor. 
• Jazz it up. Vanilla extract, pumpkin pie spice, monkfruit, and a pinch of salt to bring out the flavors.

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Step-By-Step Instructions

This is so easy to make that I can hardly call it a recipe, but there are a few things to note. 

1. Add all of the ingredients to a bowl.
2. Using a fork, slowly mix until the ingredients are combined.
3. You want to start slow so the dry ingredients don’t go everywhere.
4. Once the dry ingredients are worked in, continue mixing with a whisk.
5. Whisk the mixture until it’s smooth and creamy.
6. Taste and adjust. Add more pumpkin, spices, vanilla, and sweetness to your liking.

Pro tip. I prefer this served immediately. If you chill it, it will thicken slightly in the refrigerator. 

Pumpkin Dip Recipe – Tips & Variations

• You can prepare this pumpkin dip recipe the day before and wait to add the garnish until just before serving.
• Use full-fat dairy products for ultimate creaminess. Low-fat dairy contains more water and less fat, resulting in a less creamy texture compared to full-fat options. It will still be delicious – just not as rich and creamy.
• When using protein powder, the scoop size may vary between brands. I measured one scoop of Levels protein powder on my kitchen scale, and it was 32 grams. The amount of protein in the recipe will vary depending on the products you use.
• Some types of cinnamon have impressive health benefits, while others don’t. Ceylon cinnamon has potent antioxidant properties, and some studies have shown that it can help with insulin sensitivity. 
• Add toasted pecans or crushed ginger snaps for a crunchy topping. For additional sweetness, swirl your favorite store-bought or homemade caramel sauce on top. For a boozy pumpkin pie dip, add a shot of your favorite bourbon into the bowl while mixing.

Serving Suggestions  & Storage

• We love this pumpkin dip with ginger snaps, but it’s also delicious with apple or pear slices. If you can’t find ginger snaps, vanilla wafers, or graham crackers are great alternatives.
• Try serving this creamy pumpkin dip recipe with pumpkin bread for an even more decadent treat. Pumpkin on pumpkin!
• For individual servings, layer it in small glasses with crushed ginger snaps or toasted pecans, and top with a little whipped cream.
• For a healthy and delicious snack on the go, divide this into small milk prep containers with a bag of your favorite dippers on the side.
• Transfer to a covered container and keep in the refrigerator for up to three days. I do not recommend freezing, as the taste and texture would suffer.

If you’ve tried my pumpkin dip recipe or any recipe on my site, please leave a comment below!

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Pumpkin Dip Recipe | 10-Minute High Protein Treat

Whip up this easy pumpkin dip recipe in under 15 minutes for a creamy, protein-packed fall treat that everyone will love.e!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 159kcal

Equipment

• Levels Protein Powder
• Organic Pumpkin Puree
• Ceylon Cinnamon
• Vanilla Extract
• REDMOND Real Sea Salt
• Monkfruit Allulose Sweetener
• Glass Mixing Bowl With Lid
• Wire whisk

Ingredients

• 1/2 cup plain Greek yogurt
• 1/2 cup canned pumpkin purée
• 1.5 scoops of vanilla protein powder
• 1/4 teaspoon of vanilla extract
• 1/2 - 1 teaspoon pumpkin pie spice
• 1/4 teaspoon cinnamon powder
• 1/2 teaspoon powdered monkfruit
• Small pinch of sea salt

Instructions

• Add all of the ingredients to a bowl.
• Using a fork, slowly mix until the ingredients are combined.
• Start slow so the dry ingredients don't go everywhere.
• Once the dry ingredients are worked in, continue mixing with a whisk.
• Whisk the mixture until it's smooth and creamy.
• Taste and adjust.
• Add more pumpkin, spices, vanilla, and sweetness to your liking.
• Serve this immediately or place it in the refrigerator for 30 minutes if you prefer it chilled.

Nutrition

Calories: 159kcal | Carbohydrates: 12g | Protein: 28g | Fat: 2g | Cholesterol: 68mg | Sodium: 103mg | Potassium: 355mg | Fiber: 2g | Sugar: 6g

We start with leftover shredded beef from my 2-ingredient crockpot roast, which is one of the simplest meals you’ll ever make. The chewy, crispy beef adds amazing texture and flavor to the dip. And because we load it with meat, this is a high-protein dip recipe you can add to your repertoire.

The only thing better than white queso dip is beef queso dip! It’s savory, hearty, and addictive. Make this the time you have some leftover beef, and then let me know how you like it!

One of my goals for 2025 is to normalize semi-homemade cooking. Complicated recipes with numerous ingredients have their place, but most people don’t have time for that. My easy, smoky cheese dip can be made with leftover shredded beef and store-bought ingredients!

I’m working on a list of store-bought items that I always keep on hand and hope to post soon. Fire-roasted salsa and queso will be on it. Rather than dicing onions, chilies, and peppers and using a bunch of seasoning, salsa provides all of that, and all you have to do is open a jar.

Homemade queso is easy enough, but sometimes you don’t feel like it. Store-bought queso can be used in obvious ways, such as tacos, burritos, and nachos, but I also use it in casseroles, Mexican creamy rice, and it’s my secret ingredient in white chicken chili. It makes it gloriously cheesy without using cream and/or cheese!

Smoky Cheese Dip

Using leftover beef prevents food waste, and buying the salsa and queso when they were on sale makes this a win for both flavor and budget-friendly, frugal meals! If you struggle with ways to use leftovers, it’s one of the things I share the most on Instagram stories. Be sure to find me on Instagram to follow along!

Football season starts this week! What screams game-day food more than a hearty, cheesy hot dip and chips? I’m a sucker for a good smoked cheese dip, and this one checks all the boxes! Add it to your collection of quick meals, high-protein meals, leftover roast ideas, and more!

Ingredients You’ll Need

It seems silly to write this recipe out because it’s so simple. You only need three ingredients to make this smoky cheese dip recipe, but I’ve included some variations below.

• Shredded beef. I used shredded beef from an easy chuck roast I had made the day before. It added a rich, savory flavor while transforming the meat into something completely different. It also adds amazing texture! Use any meat you want. Cooked sausage is delish, too.
• Queso. Store-bought queso makes this quick and easy. The brand I buy has clean ingredients and tastes great. I suggest reading labels because some contain a long list of questionable and unnecessary ingredients, while others are pretty straightforward.
• Fire-roasted salsa. I always have fire-roasted salsa in my pantry. I love the smoky flavor, but you can use any salsa you like. Keep in mind that the flavors in the salsa will impact the taste of your dip. This isn’t a situation where you would want to use a pineapple salsa, lol!

This dip is perfect exactly as written above, but sometimes I like to jazz it up with Aleppo pepper and stretch it with a can of black beans.

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Smoky Cheese Dip With Shredded Beef Steps

The instructions are self-explanatory and straightforward. As always, the recipe card below includes exact measurements you can print out.

1. If you want smaller pieces of beef, start by chopping it. I like mine to be a mixture of smaller pieces and large ones for a variety of textures.
2. While not necessary to the recipe, prepare the garnishes next if you plan to add them. I usually sprinkle the dip with thinly sliced scallions for a pop of color and freshness.
3. In a microwave-safe bowl large enough to mix the dip, combine the queso, salsa, and shredded beef.
4. Microwave at full power for 60 seconds, stir, and repeat until the dip is heated through. The outside edges will get hot before the middle does, so it’s necessary to stop and stir in between cooking intervals.
5. Once the dip is evenly heated, transfer it to a serving bowl and top with your desired garnishes.

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Tips & Variations

• I prefer to prepare this in the microwave, but if you’re not comfortable with that, you can also prepare it on the stove or in a slow cooker. On the stove, I suggest heating it at the lowest possible heat so the bottom doesn’t scorch. In a crockpot, combine all three ingredients and let it go on low heat until hot and bubbly.
• Having pre-cooked protein in your freezer allows you to make meals like this quickly and easily. When doing my weekly ingredient prep, I like to cook up extra protein and freeze it into single-serve and meal-size portions. My favorite freezer containers are perfect for this!
• You can use any salsa you like to change the flavor entirely. I love a fire-roasted salsa because of its complexity and smokiness, but I’ve also made this with salsa verde, which gave the dip a delightful pop-up tanginess and freshness.

If you’ve tried my Smoky Cheese Dip recipe or any recipe on my site, please leave a comment below!

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Smoky Cheese Dip With Shredded Beef

Smoky cheese dip is cheesy and gooey, and will be your new favorite leftover shredded beef recipe! This recipe requires only three ingredients, making it one of my favorite 5-minute meals!

Prep Time 3 minutes minutes

Cook Time 2 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 790kcal

Equipment

• Mixing bowl
• Serving Spoon
• Fire Roasted Salsa
• Serving Bowl
• Aleppo Pepper (optional)

Ingredients

• 2 cups shredded beef
• 1 cup queso cheese dip
• 1 cup fire-roasted salsa

Instructions

• Chop the beef, if necessary.
• If using them, prep the garnishes.
• Add the beef, queso, and salsa to a bowl.
• Cover and microwave for 60 seconds.
• Stir well and repeat the step above until hot.
• Taste and adjust for seasoning.
• Transfer to a serving bowl.
• Garnish, serve with chips, and enjoy!

Nutrition

Calories: 790kcal | Carbohydrates: 20g | Protein: 61g | Fat: 52g | Saturated Fat: 27g | Cholesterol: 252mg | Sodium: 2982mg | Potassium: 1405mg | Fiber: 3g | Sugar: 13g

Packed with flavor, this rich and creamy egg salad is perfect for anyone seeking a healthier, low-calorie option. Ideal for quick lunches at home or on the go, egg salad is on regular rotation in our house. With the holidays right around the corner, I’ll be leaning into easy recipes like this. Be sure to add this one to your repertoire!

If you missed it (and love pickles), my dill pickle egg salad recipe is so good you’ll want to double the recipe!

While I love classic egg salad, it’s fun to experiment with different flavors and textures. This one is for all the mayo haters out there, as well as anyone looking to lower their calorie intake. Did you know that for each tablespoon of mayonnaise you add, you’re adding 100 to 120 extra calories? Many people, like my sister, who loves mayonnaise, are adding hundreds of extra calories without even realizing it!

This easy egg salad, made without mayo, is lower in calories without sacrificing flavor! Egg salad lasts several days in the fridge and is always part of my weekly ingredient prep menu.

Egg Salad Without Mayo

The surprising ingredient is sour cream. It works beautifully as a substitute for mayonnaise. Sour cream has a neutral flavor that complements the other ingredients well. If you love sour cream as much as we do, you’ll love my sour cream sauce. We make a lot of egg salad in this house, and this one is one of our favorites. We didn’t miss the mayonnaise at all!

Related: High-Protein Tuna Salad

Main Ingredients

Except for the capers, you probably have most of the ingredients on hand!

• Sour cream. This is the star of the show, so it matters what you use. In the absence of mayonnaise, we need the additional fat of full-fat sour cream. I love Fage and Daisy 4% milkfat.  If you’re concerned about calories, full-fat sour cream has significantly fewer calories than mayonnaise.
• Hard-boiled eggs. Obviously. Use your favorite method for making them. I posted mine on Instagram if you’d like to watch it.
• Sauce ingredients. Every great egg salad recipe starts with a killer sauce! Without the mayo, this egg salad benefits from warm, earthy spices like cumin and paprika. Combined with creamy sour cream, additional seasoning, scallions, and capers, it is utter perfection.
• Capers. Little salt bombs of joy! In place of lemon juice or vinegar, capers add a briny, acidic flavor to the sauce that helps cut through the richness of the egg yolks and sour cream. Get them here.

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How To Make Egg Salad Without Mayo

1. Add the sour cream, seasonings, Dijon, scallions, and capers to a medium-sized mixing bowl.
2. Stir well and add additional caper juice to thin out the sauce, if needed. * see notes
3. Add the eggs and gently fold them in. I use a small spatula to avoid breaking them up too much.
4. Taste the salad and adjust the salt and pepper. (The capers & juice provided enough for us)

Serve with crackers for dipping, eat it straight up, or enjoy it with lettuce cups for a lighter, gluten-free option.

Tips For Success

• Caper juice is needed to thin out the sauce, but it’s very salty. I added three teaspoons, but you may like it with one teaspoon. Add a little at a time until it tastes to your liking.
• Sour cream is the main ingredient in this egg salad without mayo, but if you don’t have it, you could use Greek yogurt, mayonnaise, cottage cheese, or any combination of the three. 
• It’s crucial to use full-fat sour cream for this recipe. Without mayonnaise, it provides the extra fat the recipe needs. If you’re concerned about calories, sour cream is much lower in calories than mayonnaise.
• I’ve tried every method imaginable for making hard-boiled eggs easier to peel. After trying all of them, I’ve found one thing to be consistently true. Fresh eggs do not peel as well as older eggs. Use the oldest eggs in your refrigerator to ensure easier peeling.

Related: Cherry Tomato Pasta Salad

Ingredients Swaps

• If you like mayonnaise in your egg salad, then by all means, cut back on some of the sour cream and add a little mayonnaise! The reason there are millions of egg salad recipes online is that it’s versatile.
• If you don’t have capers, Kalamata or green olives can be used as a substitute. And if you don’t like capers or olives, a little lemon juice or vinegar would also work well. My first choice would be red wine vinegar, and my second would be apple cider vinegar; however, it’s a matter of personal preference. Recipes are guides and not rules.

How Long Is Egg Salad Without Mayo Last?

• Once you peel hard-boiled eggs, it shortens their shelf life. Egg salad is best enjoyed within three days for optimal flavor. It will start to separate as it sits, and the longer it sits, the greater the separation will become. You can technically eat it for up to five days, but the quality starts to decline after three.

Is This Budget-Friendly?

• Egg salad is one of our favorite budget-friendly meal options. The total cost of this recipe was $3.83, which includes the cost of seasonings. That averages out to $1.92 per serving, and you can lower the price by using cheaper ingredients (I buy the good eggs).
• You can stretch this to serve more people, making it even more affordable. Add high-volume, low-cost filler ingredients, such as vegetables, to make it more filling.  

If you’ve tried my egg salad without mayo or any recipe on my site, please leave a comment below!

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Egg Salad Without Mayo

Egg salad without mayo is a light twist on a classic egg salad recipe. Add this to your budget-friendly meals and high-protein recipes!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 278kcal

Equipment

• Sweet Paprika
• Redmond Real Salt
• Small Flexible Spatulas
• Ground Cumin
• Glass Mixing Bowl With Lid
• Garlic Powder
• Onion Powder

Ingredients

• 5 hard-boiled eggs
• 1/3 cup full fat sour cream
• 1 teaspoon Dijon mustard
• 1 scallions thinly sliced
• 2 - 3 teaspoons capers drained + juice
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon black pepper
• Optional: extra scallion tops for garnish

Instructions

• Add the sour cream, seasonings, Dijon, scallions, and capers to a mixing bowl.
• Stir well and add a teaspoon of caper juice to thin out the sauce. * see notes
• Chop the eggs to your desired size and add to the sauce.
• Using a flexible spatula and gently fold the eggs in until well combined.
• Taste the salad and adjust the salt and pepper.

  (the capers and caper juice added enough salt for us)

Notes

Caper juice is needed to thin out the sauce, but it’s very salty. I added three teaspoons, but you may like it with one teaspoon. Add a little a time until it tastes good to you.

Nutrition

Calories: 278kcal | Carbohydrates: 5g | Protein: 17g | Fat: 21g | Saturated Fat: 8g | Cholesterol: 489mg | Sodium: 252mg | Fiber: 1g | Sugar: 3g