When life gets hectic and you’re wondering what to eat for lunch, it’s tempting to reach (or drive-thru) for something quick and not-so-healthy. But instead try my Southwest Cottage Cheese Egg Salad, a delicious, nutritious option that’s just as fast. This busy-day lunch idea is simple, economical, low-carb, and packed with protein to keep you fueled up to going. Macros: 270 cal, 15g fat, 5g net carb, 23g protein
The simple, wholesome ingredients include chopped eggs mixed with pico de gallo, cottage cheese, fresh lime juice (try this lime squeezer), and avocado. This combination makes for a satisfying, flavorful meal that you can enjoy in so many ways! Pile it into a low-carb wrap for a convenient handheld lunch or spread it on a slice of whole-grain bread. But, it’s not just for sandwich and wrap fillings — try tossing it over a fresh salad, stuffing it into a scooped-out tomato or cucumber, or even serving it as an appetizer with crackers.
One of the best parts of this egg salad variation is the use of low-fat cottage cheese instead of mayonnaise. Blending the cottage cheese until smooth gives you a creamy texture without the extra fat, while boosting the protein content. This swap makes the dish not only lighter but also more satisfying, perfect for those looking to stay full throughout the day.
This southwest egg salad is a true lifesaver when you’re on the go or need a quick meal idea. You may have tried other eggs salad recipes that have been mediocre – but this one is a winner! Give it a try, you’ll be amazed at how simple and flavorful healthy eating can be! In the video, I’m eating in one of my favorite ways – a low-carb tortilla wrap! BTW, love to store my boiled eggs in a cute ceramic egg holder so I don’t get them confused in the fridge with raw eggs!
Spice up lunch with these flavorful Southwest Cottage Cheese Egg Salad. Thanks to cottage cheese, it offers more protein with less fat than a traditional recipe. With a zesty lime kick and great nutrition, this quick meal – use in a tortilla wrap, fix up a sandwich, pile on a salad, or stuff into a scooped-out tomato or cucumber.
Course:
entree salad, lunch
Cuisine:
Southwestern
Keyword:
avocado, cottage cheese, egg
Servings: 2servings
Calories: 270kcal
Ingredients
4large hard-boiled eggspeeled and roughly chopped
4ouncesPico de Gallo
2/3cupcottage cheese**blended if you prefer a more creamy texture
½medium avocadochopped
2tsplime juice
Instructions
In medium bowl, mix together chopped eggs, cottage cheese, chopped avocado, pico de gallo and lime juice.
Serve in wrap, sandwiched between bread, on a green salad or stuffed into a tomato — so many options!
It’s going to be an egg-celent Halloween! Tea & Turmeric Spiced Deviled Eggs bring healthy balance to the season’s sugary treats. Plus, the center yolk filling looks like a little pumpkin thanks to the vibrant hue of turmeric and a tiny piece of sage sticking out of the top for a stem. Of course, you can eat these ANY time of year!
These pumpkin deviled eggs (no actual pumpkin in the recipe) are ridiculously easy to make. After eggs are hard boiled, they soak in a black tea- soy sauce mixture. That dark mixture “stains” the cracks and crevices. When peeled, they will look crazed and delightfully rotten. The longer you leave chilled in the tea soak (2-24 hours), the better the markings will come out. I got a little impatient on this batch, lol!
Ground turmeric is the secret ingredient that makes the filling orange and perfect Halloween deviled eggs and Thanksgiving deviled eggs. Bonus, it’s an anti-inflammatory superfood. The health benefits of turmeric are bountiful, and very helpful for an athlete or person pursing an active lifestyle.
Turmeric, which contains the plant compound curcumin has been shown to have analgesic properties and anti-inflammatory effects. Inflammation is a natural response to exercise and can lead to muscle soreness and fatigue, and incorporating turmeric into your diet may help expedite workout recovery. P.S. My Turmeric Mashed Potatoes are another favorite turmeric recipe I use to fuel workouts.
After mashing up the yolks with mayo of choice, it’s time to fill the egg white centers. I’ve NEVER been good with a piping bag to make it look pretty – but the best hack ever is to use a spring-loaded melon-baller (or cookie scoop) to gather up the filling and plop nicely on the of the eggs. Another tip to slicing the eggs in half cleanly and nicely is to use a drafted blade knife. Little bits of fresh sage make “stems” for these fall deviled eggs – you could also substitute another herb. This is a fun and festive Halloween snack that comes out cute ever time without having to be a professional food stylist (trust me, I don’t have the patience!).
Tea & Turmeric Spiced Deviled Eggs for Halloween and Thanksgiving
Prep Time
8mins
Cook Time
12mins
Total Time
2hrs20mins
These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season. Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.
Heat about 2 to 2.5 cups water in large, microwave-safe dish and add 4 black tea bags. Add soy sauce and let all steep for 10 minutes or so while you prepare the eggs.
Prepare hard-boiled eggs per your preferred method. I cover eggs just barely with cold water and bring to a rolling boil for 1 minute. Then I cover and turn off the heat for 12 minutes, followed by removing from pot and into a bowl of cold ice-water.
Crack the shells of the hard-boiled eggs gently with a spoon. Do not remove the shell.
Put the cracked eggs in the tea mixture and refrigerate for at least 2 hours.
Remove eggs from the refrigerator, peel carefully, and cut eggs in half lengthwise.
Scoop out the egg yolks and transfer to a bowl.
Set the whites aside.
Mash the yolks with the mayonnaise, turmeric, mustard, and salt/pepper. Use a melon-baller to scoop the mixture into the egg white cavities.
Ooh-la-la! I really love my easy Mixed Berry Sheet Pan Clafouti recipe. My take on the famous French dessert is easy, it’s bursting with beautiful berries, has been “low carbed” with sweetener alternatives and a portion of the flour with almond meal. This berry sheet pan breakfast also features a good amount of protein thanks to six eggs in the recipe.
For all these reasons and more, I declare my Clafouti in a sheet pan suitable for breakfast or brunch, any day! Macros on a generous-sized serving come in at 250 calories, 12g fat, 24g carbohydrates, 4g dietary fiber, and 12g protein.
Use berries . . . or another favorite fruit!
If you’ve never heard of clafoutis, it’s one of those French things. Clafoutis (the “S” is silent) is a baked dessert classically featuring black cherries (but most any fruit will work) arranged in a buttered dish and covered with a thick flan-like batter. It’s served slightly warm or room-temperature, with a dusting of powdered sugar or whipped cream.
My version is baked up in a sheet pan (actually a Jelly Roll Sheet Pan (10.5″ x 15″ x 1″), for a larger scale dish that can serve a big hungry family – or be meal-prepped to eat for breakfast, brunch or dessert throughout the week. This sheet pan clafoutis also freezes beautifully – just thaw out and warm up in the microwave on busy mornings.
The batter is pretty thin, it’s just eggs, flour (or gluten-free alternative), almond flour, and a low-carb sweetener that measures as a cup-for-cup for granulated white sugar. I really just see the atter as the binder to hold the berries together! You don’t need a mixer or blender to make it, in fact, that would over work the batter– all you need is a whisk. I’m in love with this kitchen-drawer space-saving Collapseable Whisk.
PRO TIPS:
Let batter rest for 20 minutes to prevent a rubbery final product
Sheet Pan Mixed Berry Breakfast Clafoutis (Lower Carb)
Prep Time
5mins
Cook Time
40mins
Total Time
45mins
Based on a famous French dessert, but with mindful low-carb tweaks, this Berry Clafoutis makes a delicious brunch, breakfast or healthy dessert. It reminds me of a hybrid flan-pancake. Lower cal and lots of protein from eggs. Size up for a sheet pan to make a little more than the traditional recipe.
Course:
Breakfast, brunch, Dessert
Keyword:
blueberries, clafoutis, low carb, sheet pan
Servings: 6Servings
Calories: 250kcal
Ingredients
6large eggs
2tsp.vanilla extract
1/8tsp.salt
½cupbaking sweetener1:1 cup measuring equivalency, I used a stevia blend
½cupunbleached all-purpose flouror gluten-free alternative
½cuppacked almond meal
2cupswhole milk
Baking spray for baking sheet
1lb.mixed fresh berries such as blueberries, raspberries, blackberries, sliced strawberries (rinsed and dried)about 3 to 3.5 cups
1/2cupsliced almondsabout 2 ounces
Optional Powdered sugar for dusting (I used a zero-carb powdered sweetener)
Instructions
Preheat oven to 350F.
In large bowl, crack open eggs and whisk smooth. Whisk in milk until incorporated.
Next, whisk in sweetener, flour, almond meal and salt until smooth.
Spray 10” x 15” “jelly roll” sheet pan with baking spray. Do NOT try to use a standard 9” x 13” low-rimmed sheet pan, it will be too small and overflow. As an alternative, you can use a 9” x 13” ceramic or glass baking dish with HIGHER sides (cooking time will need to be increased).
Pour egg batter into pan. Gently scatter berries as evenly as possible on top of batter. Next, sprinkle on sliced almonds.
Bake on center rack for 40 minutes, or until turning golden on top and set. If using the 9”x13” glass baking dish, the batter will be deeper, so add on 5 to 10 more minutes of cooking time (so 45 – 50 minutes cooking time).
Remove from oven at let cool 5 minutes. Dust with powdered sugar or alternative, if desired. Cut into either 6 large squares or 12 smaller squares (2 smaller pieces per serving).
Store leftovers in fridge for up to 3 days. Reheat in microwave for about 45 seconds.
True. I did see this viral egg and quesadilla hack on TikTok. But in reality, I’ve been making and eating egg quesadillas for decades. DECADES!
This photo isn’t doing justice to how fun and clever this recipe is — watch the video below!
Growing up in the 70s, when it was my dad’s turn to cook a meal, he would usually make us an omelet or quesadilla. This was back in the day before dads really cooked OR people even knew what a quesadilla was. So, I thought he was pretty cool!
It was only a matter of time before the eggs met up with the cheese and tortilla. Honestly, it’s a match made in heaven. As my taste buds grew up, my love for omelets and quesadillas didn’t wane. Total comfort food to me! I started adding a variety of veggies to jazz it up and make a little more balanced meal – that works for breakfast, lunch OR dinner, by the way!
Spinach and mushroom are a classic veggie combo and one of my favorites. Something about mushrooms just plays so well with eggs – it’s a plant-based umami experience. If preferred, the veggies can be swapped out for others that soften up nice and quick in a sauté pan. Think of onions, leeks, grape tomatoes, bell peppers, shaved Brussels sprouts or cabbage, chopped kale, and such.
I love mushrooms & spinach, but you can swap out for other veggies in this adaptable recipe!
The two eggs, an ounce of cheese and a nine-inch tortilla offer about 22 to 25g protein (even more if you can find a protein tortilla). But, if you want even a bigger protein bump, add a small handful of shredded chicken, beef or diced ham. This quesadilla hack is very adaptable to your custom desires.
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The Mushroom Swiss Omelet Quesadilla is such a great meal for anytime of the day, especially when you are pressed for time or fancy ingredients. Once you start making using this egg tortilla hack, you’ll never go back!
Omelet meets quesadilla in this quick and easy egg recipe that is satisfying for any meal of the day — breakfast, lunch or dinner!
Course:
Breakfast, lunch
Keyword:
egg, omelet, quesadilla
Servings: 1serving
Ingredients
2large eggs
1tablespoonwater
1/8tspsalt
1/8tsppepper
1teaspoonolive oil
½cupslice mushrooms
½cupchopped fresh spinach
1 to 2ozgrated Swiss cheese
1large 9” to 10” tortillasized to fit your skillet
Garnish: Avocado slices
Instructions
Whisk two eggs, water, salt and pepper in bowl; set aside.
Bring 9 to 10-inch non-stick skillet up to medium heat; add oil.
Add mushrooms to skillet and saute for about 2 to 3 minutes until softened. Add spinach and stir around for another 30 seconds or until wilted a bit. Spread out evenly in bottom of pan.
Pour whisked egg over vegetables, tilting pan and swirling egg a bit to cover entire skillet.
Cook for about 2 minutes (without stirring) until almost set; just very lightly wet still on top.
Top with half the cheese and tortilla.
Carefully shimmy spatula under egg mixture to flip entire thing tortilla side down.
Add remaining cheese to top egg side and cook an additional 1 minute.
Flip tortilla in half (for a half-circle) and cook for another 1 minute on each side until tortilla golden brown.
It’s breakfast time again, it happens every single day! Looking for something quick, easy and perfectly portioned just for YOU! Here are a dozen of my favorite high protein breakfast recipes that have 20 to 30 grams of protein, the optimal amount of protein to get your day started. I also eat many of these protein breakfast ideas after a workout or before bed for muscle management and recovery! Enjoy!
I love this hearty, sweet toast with the most! If you don’t have official protein butter, just mix in 2 teaspoons of protein powder into your traditional nut butter. 424 Calories, 30 g carb, 22g fat, 27g protein
In a minimum capacity 8-ounce mug, mix together all ingredients. Use a fork to whisk around until smooth and incorporated. Microwave for 75 to 90 seconds on high power. Mug can will puff way over the rim like a souffle, and then settle back down some when cooled. While still warm, top as desired with syrups, nuts, whipped cream, etc. 377 calories, 29g fat, 10g carb, 25g protein
Egg, Cheese & Leftover Grain Waffle
2 large eggs
1/2 cup pre-cooked grain like rice, oats or quinoa (I used a rice-quinoa blend)
2 Tbsp. shredded cheese
Salt and pepper to taste
Heat a mini waffle iron. Mix together egg waffle ingredients in bowl and pour into hot iron (should make 2 to 3 waffles). If you don’t have leftover rice, you can use from a ready-to-eat rice pouch. Leave batter in waffle iron for a couple minutes, until indicator light goes off. Top with salsa, guacamole or other toppings of choice. 324 calories, 19g fat, 19g carb, 20g protein
¼ cup blend of veggies like chopped tomatoes, chopped spinach, green onions, etc.
Spray one large microwave-safe mug (14-oz) or bowl with non-stick cooking spray. Add 2 egg and 2 tablespoons water; whisk with fork. Stir in cheese and vegetables. Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until eggs are just set. Let cool, season with salt and pepper, as desired. 220 calories, 13g fat, 4g carb, 24g protein
Whip up a stack of these satisfying waffles in minutes, they smell and taste delicious – especially with some sugar-free maple syrup. I use a little mini-waffle iron and make one at a time, or a big 4-square iron will work too (to make all at once). I use banana flour to keep lower carb and gluten-free, but you may swap flours. Protein boost thanks to a plant-based protein powder, Nuzest. Get a discount code and the entire recipe on this POST . Makes 4 small waffles, 220 calories, 8g fat, 9g carbs, 27g protein
Hello, chocolate!! These Double Chocolate Protein Waffles seem so indulgent, you may think it’s dessert! But a plant-based chocolate protein powder and just a few mini sugar-free chocolate chips make this sweet protein breakfast in the mini waffle maker, suitable for a morning meal! This mini waffle recipe uses banana flour too. Get a Nuzest discount code and the entire recipe on this POST. 330 cal, 28g carb, 14g fat, 28g protein,
A cookie as big as yo’ face and nutritious enough for breakfast – I call that a win-win! Actually, this cookie is so filling, sometimes I just eat half and save the other half for later in the day. Get entire recipe on POST. 380 cal, 20g fat, 18g net carb, 31g protein
A delightful change from oats, this recipe that uses leftover quinoa is “make-to-mouth” in just 5-6 minutes. If you don’t have leftover or meal-prepped freezer quinoa, a ready-to-eat quinoa will do. A deliciously warm and satisfying way to fuel adventures. Get full recipe on my IG POST. 526 calories, 20g protein, 44g net carb, no added sugar, and a whopping 14g dietary fiber.
Just the right sweet and spiced so nice! This delicious chia seed pudding hits just under 20g protein, but it is just too amazing not to share! Cottage cheese is the secret ingredient for that creamy texture and protein boost. Also, not a single serve, but makes three that you can space out for breakfasts through the week. Get full recipe on my POST . 357 calories, 26g total carb (10g net carb, 16g fiber), 18g protein.
Is it dessert, is it breakfast – you decide!! Creamy blended cottage cheese is the secret ingredient (I use 2% to keep it creamy) along with collagen from Great Lakes Wellness (use code THEFITFORK100ff to save 15%). Sugar-free mini chocolate chips for the win, too! Get full recipe on my POST. 193 calories, 11g carb, 29.5g protein per serving
Sweet-tart, this limey treat makes a nice snack or way to start the day – especially if you are ready to be whisked away to a tropical vacation! Get recipe on POST. 155 cal, 5g fat, 6g carb, 20g protein
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