breakfast · High Protein
5-Minute Egg and Cottage Cheese Scramble (38g Protein)
This quick egg and cottage cheese scramble delivers around 38 grams of protein and approximately 395 calories, ready in just 5 minutes for a satisfying breakfast.
Nutrition per serving
- Protein
- 38 g
- Calories
- 432
- Carbs
- 5 g
- Fat
- 28 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 4 large eggs
- 1/2 cup low-fat cottage cheese
- 1 tsp unsalted butter
- salt — to taste
- black pepper — to taste
- 1 tbsp fresh chives — chopped, for garnish
Steps
- In a small bowl, whisk the eggs with a pinch of salt and black pepper until well combined.
- Melt the unsalted butter in a small non-stick skillet over medium heat.
- Pour the whisked eggs into the hot skillet. Let them set for about 30 seconds without stirring. Then, gently push and fold the eggs towards the center with a spatula, allowing the uncooked egg to flow underneath.
- Continue to cook, gently folding, until the eggs are mostly set but still moist. Fold in the cottage cheese and cook for another 30 seconds, just until warmed through.
- Transfer the scramble to a bowl, garnish with fresh chives, and serve immediately.
Why This Works
Cottage cheese turns ordinary scrambled eggs into a protein powerhouse. Half a cup adds 14g of casein protein that makes eggs fluffier while significantly boosting the protein content. The curds melt partially during cooking, creating creamy pockets throughout. This technique is a bodybuilder's secret for maximizing protein at breakfast without adding carbs.
Make it your own
Add a handful of fresh spinach or diced bell peppers to the scramble for extra vegetables. A sprinkle of hot sauce or a dash of smoked paprika can also add a nice kick to the finished dish.
Quick Tips
For extra fluffy eggs, whisk in a tablespoon of milk or cream before cooking. To prevent overcooking, remove the eggs from the heat when they are still slightly moist, as they will continue to cook from residual heat.
Sources Research-Backed
Frequently Asked Questions
Can I make cottage cheese scrambled eggs ahead of time?
Not recommended. Scrambled eggs with cottage cheese are best fresh. The texture becomes rubbery when reheated. If you must prep ahead, cook the eggs slightly underdone and refrigerate for up to 2 days. Reheat gently in a covered pan with a splash of water.
Is this cottage cheese egg scramble keto-friendly?
Yes. With 38g protein, 2g net carbs, and 27g fat per serving, this fits standard keto macros. Use full-fat cottage cheese instead of low-fat for higher fat content. The eggs and cottage cheese provide complete protein with minimal carbs.
Can I use Greek yogurt instead of cottage cheese in scrambled eggs?
Yes, but expect different results. Greek yogurt makes eggs creamier and tangier, while cottage cheese creates fluffy curds with a milder taste. Use the same 1-cup amount. Greek yogurt adds about 20g protein compared to cottage cheese's 28g per cup.
Can I double this egg and cottage cheese scramble?
Yes. Use a larger skillet (12-inch) to avoid overcrowding. Cook in two batches for best texture. Eggs scramble unevenly when the pan is too full. The cooking time stays the same at about 5 minutes per batch.
