This fresh salsa, or pico de gallo, gets a protein boost from cottage cheese while staying just as tasty and low in carbs.
This fresh salsa (or pico de gallo) is all about flavor! It’s spicy, tangy, with a touch of sweetness from ripe cherry tomatoes, and plenty of crunch from fresh onion and jalapeño. My husband even ate a bowl of it straight!
Since it includes cottage cheese, this pico de gallo is packed with protein. Taste-wise, you may not even notice it’s there, but it makes the salsa a little more satisfying. It’s also low in carbs, keto-friendly, and a tasty mid-afternoon or post-workout snack.
Plus, it's super easy to make. Just chop, mix, and you’re done in 10 minutes. It really shines when you’ve got sweet, juicy grape or cherry tomatoes on hand.
We love pairing with Mr. Tortilla plain tortilla chips (see a our review of our tortilla chips here), but you can also enjoy it with tacos, burritos, quesadillas or any dish where you'd normally add salsa!
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Ingredients
Low-fat cottage cheese: We use a low-fat cottage cheese (2% milkfat) to keep the protein percentage high in this salsa. That said, you could also use a full-fat cottage cheese since it only slightly reduces the protein percentage.
Cherry or grape tomatoes: Use sweet, ripe ones for the best flavor. Roma or regular tomatoes work too, just make sure to drain off extra juice so the salsa isn’t watery.
Red onion: Adds sharpness and crunch. You can swap with white onion (sharper bite) or yellow onion (milder). For a softer flavor, soak diced onion in cold water for 5 to 10 minutes before using.
Jalapeño: Brings spice and freshness. Keep the seeds for more heat, or remove them for milder salsa.
Garlic: Fresh garlic is best! If you don’t have any on hand, a pinch of garlic powder can work in a pinch.
Lime juice: Helps balance the flavors. Lemon juice works too, though it’s slightly less sharp.
Cilantro: Adds a bright and fresh herby flavor. If you’re not a cilantro fan, you could use fresh parsley, green onion or basil.
Preparation Steps
STEP 1: Dice the tomatoes and place them in a fine-mesh strainer or colander for a few minutes to let them drain. Do the same with the cottage cheese by pressing gently with a spoon against the strainer to remove extra whey.
STEP 2: In a medium bowl, combine drained tomatoes, onion, jalapeño, garlic, lime juice, salt, and pepper. Combine well.
STEP 3: Gently fold in the drained cottage cheese. Then, stir in chopped cilantro right before serving. Enjoy immediately with chips, tacos, or as a fresh side.
How to Store
Store in an airtight container in the refrigerator for up to 2 days. Give it a quick stir and drain off any excess before serving again.
More Dips to Love
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Recipe
High Protein Fresh Salsa (Pico de Gallo)
Ingredients
- 1 cup cherry tomatoes, diced and drained
- ¼ cup finely diced red onion
- 2 tablespoons jalapeño, finely diced and seeds removed (keep some seeds for more heat)
- 1 clove garlic, mined
- 1 tablespoon lime juice
- ⅓ cup low-fat (2% milkfat) cottage cheese, drained of excess liquid
- 1 tablespoon fresh lime juice
- salt and pepper to taste
Instructions
- STEP 1: Dice the tomatoes and place them in a fine-mesh strainer or colander for a few minutes to let them drain. Do the same with the cottage cheese by pressing gently with a spoon against the strainer to remove extra whey.
- STEP 2: In a medium bowl, combine drained, diced tomatoes, onion, jalapeño, garlic, lime juice, salt and pepper. Combine well.
- STEP 3: Gently fold in the drained cottage cheese. Then, stir in chopped cilantro right before serving. Enjoy immediately with chips, tacos, or as a fresh side.
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