High-Protein Cottage Cheese Bowl

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This cottage cheese bowl with capers, dill and a soft-cooked egg is the ultimate high-protein meal. This bowl will keep you going strong throughout the morning, while an egg adds richness and even more staying power. Pulled together in only 20 minutes, this breakfast is the perfect choice for starting your day off right.

an image of the Savory Cottage Cheese Bowl
Credit:

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

Active Time:
20 mins
Total Time:
20 mins
Servings:
2
  • This easy cottage cheese bowl is ready to eat in just 20 minutes.
  • The fresh cucumbers and tomatoes in this recipe help keep your skin healthy.
  • Try adding everything-bagel seasoning for extra flavor, crunch and salt.

If you are a cottage cheese fan, meet your new favorite recipe: our Savory Cottage Cheese Bowl. Protein-rich cottage cheese is elevated with the bright flavors of dill, lemon, capers and chives, all brimming with inflammation-fighting antioxidants. And we don’t stop there. We added a crisp tomato, cucumber and red onion salad, and bumped up the protein with chickpeas and choline-rich eggs, which are great for brain health. As a hearty breakfast or lunch, this dish is packed with both protein and vegetables that will keep you satisfied for hours. Keep reading for our expert tips on how to manage the sodium in this dish and some ideas for adding more flavor. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Once you dress the tomato mixture, serve it immediately alongside the cottage cheese. This is important because letting the vinaigrette sit on the tomatoes for too long can make them watery.
  • Adding chopped capers to the cottage cheese enhances the flavor and adds a bit of saltiness.
  • For extra flavor, crunch and salt, you can sprinkle everything-bagel seasoning over top.

Nutrition Notes

  • Cottage cheese is trendy right now, but we’ve always been a fan of this high-protein dairy staple. Cottage cheese is typically available in 4%, 2%, 1% and nonfat varieties; lower-fat varieties will have less saturated fat. You’ll also see that we recommend no-salt-added cottage cheese, which is significantly lower in sodium than regular cottage cheese. Reducing the overall sodium in your diet is beneficial for heart health. 
  • Tomatoes and cucumbers are both sources of potassium, which can help pull excess sodium out of your body, which is beneficial for heart health and to reduce bloating. They both are also around 95% water, which makes them hydrating foods, excellent for maintaining healthy skin. 
  • Chickpeas are an additional source of protein in this recipe. They are also the main source of fiber, which will also work with the protein to keep you fuller for longer after this meal. 
  • As another protein source in this recipe, soft-cooked eggs provide a velvety texture that pairs well with the other ingredients. Eggs are also one of the best sources of choline, which is important for brain health and beneficial for your cognition, memory and mood.
an image of the ingredients to make the Savory Cottage Cheese Bowl

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

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Ingredients

Original recipe (1X) yields 2 servings

  • 1 cup 1% low-fat no-salt-added small-curd cottage cheese

  • tablespoons extra-virgin olive oil, divided

  • 2 tablespoons chopped fresh dill, divided

  • 2 tablespoons lemon juice, divided

  • tablespoons drained capers, coarsely chopped

  • 1 tablespoon thinly sliced chives, plus more for garnish

  • teaspoon salt plus ¼ teaspoon, divided

  • 2 cloves garlic, finely chopped

  • ¼ teaspoon ground pepper, plus more for garnish

  • cup halved cherry tomatoes

  • cup chopped seedless cucumber

  • cup thinly sliced red onion

  • cup rinsed canned chickpeas

  • 2 soft-cooked large eggs, halved lengthwise

Directions

  1. Combine 1 cup cottage cheese, 1½ teaspoons oil, 1 tablespoon dill, 1½ teaspoons lemon juice, 1½ tablespoons capers, 1 tablespoon chives and ⅛ teaspoon salt in a medium bowl; stir well. Divide between 2 serving bowls.

    an image of the cottage cheese, dill, lemon juice, capers, and chives being mixed together

    Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

  2. Whisk chopped garlic, ¼ teaspoon pepper and the remaining 1 tablespoon dill, 1½ tablespoons lemon juice and ¼ teaspoon salt in a medium bowl until combined. Add ⅔ cup each tomatoes and cucumbers and ⅓ cup each onion and chickpeas; toss to coat.

    an image of the vegetables and chickpeas being mixed together

    Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

  3. Top each bowl with 1 cup of the vegetable mixture, and 2 egg halves. Garnish with additional chives and black pepper, if desired. Drizzle the bowls with the remaining 2 tablespoons oil.

    an image of the Savory Cottage Cheese Bowls being assembled

    Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

Nutrition Information

Serving Size: 1 bowl

Calories 388, Fat 24g, Saturated Fat 5g, Cholesterol 191mg, Carbohydrates 17g, Total Sugars 7g, Added Sugars 0g, Protein 24g, Fiber 3g, Sodium 688mg, Potassium 466mg

Frequently Asked Questions

  • How should I store this cottage cheese bowl?

    You can store the undressed vegetable mixture and the cottage cheese mixture separately in airtight containers in the refrigerator for up to 4 days.

  • What’s the best way to soft-boil an egg?

    The easiest way to cook soft-boiled eggs is to place them in a small saucepan and cover with water. Bring the water to a simmer over medium-high heat. Once the water reaches a simmer, remove the saucepan from the heat and let the eggs stand in the water for 2 to 3 minutes. This method will give you perfectly soft-set yolks.

  • How can I use up a container of cottage cheese?

    When a container of cottage cheese is opened, it lasts about 7 to 10 days. But there are many delicious ways to use it, so this should not be a problem. Add it to pancakes, scrambled eggs or enjoy it plain—it’s also excellent as a dip. If you whip it, you can use it as a spread on toast or mix it into avocado for avocado toast.

EatingWell.com, January 2025

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.