High Protein Egg Salad

If you’re looking for a quick, satisfying, and bariatric-friendly keto meal, this High Protein Egg Salad will become your new go-to. It’s creamy, flavorful, and loaded with protein and healthy fats—everything we love about keto. Whether you’re recovering from bariatric surgery, maintaining a low-carb lifestyle, or just want something deliciously simple, this egg salad is a game-changer. The texture is smooth, it’s easy on the stomach, and it’s versatile enough to serve in lettuce wraps, on keto bread, or just by the spoonful. Best of all, it’s ready in under 20 minutes and requires minimal effort.

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Why You’ll Love This Recipe

This egg salad isn’t just your regular deli version—it’s designed with the keto and bariatric lifestyle in mind. Here’s why it’s worth trying:

• High in Protein: Thanks to eggs and Greek yogurt or mayo, it’s protein-packed to help you feel full longer.
• Low in Carbs: With only 2g net carbs per serving, it fits perfectly into any ketogenic plan.
• Easy on the Tummy: Especially helpful for post-op bariatric eaters—this is soft, creamy, and nutrient-dense without being too heavy.
• Customizable: You can tweak the ingredients to match your taste and texture preference, making it great for meal prep or light dinners.

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My Personal Experience

I made this egg salad after a hectic week when I needed something quick and nourishing. I had some hard-boiled eggs in the fridge (a total lifesaver), and within 15 minutes, lunch was ready. What surprised me most was how creamy and flavorful it turned out—even without piling on high-carb extras. I added a pinch of smoked paprika one time and some chopped pickles another… both were amazing. Honestly, it’s become one of those fallback meals I actually look forward to making.

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Required Equipment

Mixing Bowl

A medium-sized mixing bowl is perfect for combining all the ingredients evenly. I like using a glass one so I can see what’s going on at the bottom and mix thoroughly.

Fork or Potato Masher

You’ll need something to mash the eggs—either a sturdy fork or a potato masher works great. It gives you that perfect chunky-yet-creamy consistency.

Measuring Spoons

These help with accuracy, especially for mayo, mustard, or any added spices. I’ve found that just a little too much mustard can overpower things!

Airtight Container

If you’re meal prepping or storing leftovers, you’ll want something with a tight seal to keep the salad fresh and the flavors locked in.

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Ingredients & Substitutions

• 6 hard-boiled eggs – Chopped or mashed. Eggs are the star here, offering protein and healthy fats.
• 3 tablespoons mayonnaise – Classic choice for creaminess. You can sub with Greek yogurt for a tangier, high-protein version.
• 1 teaspoon Dijon mustard – Adds a slight kick and depth of flavor. Yellow mustard works too.
• 1 tablespoon finely chopped red onion – Optional, but adds great texture and zing. You can use green onions for a milder bite.
• Salt and pepper to taste – Adjust depending on how flavorful your mustard or mayo is.
• Optional: 1 tablespoon chopped pickles or dill relish – Adds crunch and tang if you’re into that kind of thing.

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How to Make High Protein Egg Salad

1. Boil and Peel the Eggs
   If you don’t already have hard-boiled eggs, place eggs in a pot, cover with water, bring to a boil, then reduce to a simmer for 10-12 minutes. Cool in ice water before peeling.
2. Mash the Eggs
   In a mixing bowl, mash the peeled eggs using a fork or potato masher. You can leave it slightly chunky or mash until smooth—up to you.
3. Add the Creamy Base
   Stir in the mayonnaise (or Greek yogurt) and mustard until everything’s nicely blended.
4. Mix in Flavors
   Add chopped onions, pickles, and any other mix-ins you like. Season with salt and pepper.
5. Chill or Serve
   You can eat it right away, but chilling it for 15-30 minutes helps the flavors develop even more.

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Tips for This Recipe

• Prep Eggs Ahead: Keep a batch of hard-boiled eggs in the fridge for fast meals like this.
• Mash to Preference: Some like it chunky, others like it smooth—go with what feels right to you.
• Taste Before Salting: Mustard and pickles can already be salty, so taste before adding extra.
• Double the Batch: It stores well and makes a great high-protein lunchbox filler.

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Optional Additions

• Chopped Celery – For extra crunch.
• Smoked Paprika – Adds depth and a smoky finish.
• Bacon Bits – Adds richness and makes it more indulgent.
• Fresh Dill or Chives – Brightens the whole dish with a herby pop.

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Serving Ideas

• Scoop into lettuce cups for a light, refreshing wrap.
• Serve on keto bread or chaffles.
• Pair with sliced avocado for a fat boost.
• Use as a dip for cucumber or bell pepper slices.

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Storage Recommendations

Store leftovers in an airtight container in the fridge for up to 3 days. If using Greek yogurt, it’s best consumed within 2 days for freshness. Avoid freezing—egg salad doesn’t hold up well once thawed. To re-chill, just give it a quick stir before serving again.

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Frequently Asked Questions

Can I make this with just egg whites?
Yes, but the fat content will be lower. You may need a bit more mayo or yogurt to keep it creamy.

Is this safe for all stages of bariatric recovery?
It’s great for soft food stages, but always consult your dietitian or doctor first.

Can I make this dairy-free?
Absolutely—use mayo instead of yogurt and skip any cheese or dairy-based add-ins.

How can I add more protein?
Use Greek yogurt and even stir in a bit of unflavored collagen or protein powder if needed.

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Nutritional Breakdown (Per Serving)

• Calories: 190
• Total Carbs: 2g
• Net Carbs: 2g
• Protein: 12g
• Fat: 14g
  (based on 4 servings using mayo)

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀