High Protein Egg Salad Recipe
This High-Protein Egg Salad is creamy, satisfying, and perfectly balanced for a healthy lifestyle. It delivers rich flavor while keeping carbs low and protein high. Easy to prepare and ideal for meal prep, it’s a simple yet powerful addition to your routine.
Ingredients
- 6 large eggs
- 1/4 cup plain Greek yogurt full-fat or low-fat
- 2 tablespoons mayonnaise
- 1 teaspoon mustard Dijon or yellow
- 1 tablespoon fresh chives or green onions finely chopped
- 1/4 teaspoon salt adjust to taste
- 1/4 teaspoon black pepper
Optional Flavor & Protein Boost Add-Ins
- 1 teaspoon lemon juice for brightness
- 1/4 teaspoon paprika for depth and color
- 1 –2 tablespoons finely chopped celery for crunch
- 2 tablespoons extra egg whites for additional protein
- 1 tablespoon cottage cheese blended, for extra creaminess + protein
Instructions
- Place the eggs in a saucepan in a single layer and cover them fully with cold water, making sure there is about 1 inch of water above the eggs so they cook evenly and don’t crack during boiling.
- Set the saucepan over medium-high heat and bring the water to a gentle boil. Once it reaches a boil, reduce the heat slightly to maintain a steady simmer and cook the eggs for 9–10 minutes—this timing gives you fully set yolks without making them dry or chalky.
- As soon as the eggs are done, transfer them immediately into a bowl filled with cold water or ice water. Let them sit for at least 10–15 minutes until completely cooled—this step stops the cooking process and makes peeling much easier.
- Once cooled, gently tap each egg on a hard surface to crack the shell, then peel it carefully under running water if needed to help remove stubborn bits of shell.
- Place the peeled eggs on a cutting board and chop them into small, even pieces using a sharp knife. Aim for a slightly chunky texture—avoid over-mashing so the egg salad stays creamy but still has some structure.
- In a mixing bowl, combine the Greek yogurt, mayonnaise, mustard, salt, and black pepper. Stir until the mixture becomes smooth, creamy, and well blended with no streaks remaining.
- Add the chopped eggs into the bowl with the dressing, spreading them evenly so they’re ready to be mixed.
- Using a spoon or spatula, gently fold the eggs into the dressing until every piece is evenly coated. Mix slowly and carefully to keep the texture intact and avoid turning it into a paste.
- Add the chopped chives or green onions and give the mixture a light stir to distribute them evenly, adding a fresh flavor and a slight crunch.
- Taste the egg salad and adjust seasoning if needed, adding a little more salt, pepper, or a small squeeze of lemon juice if you want extra brightness.
- Cover the bowl and place it in the refrigerator for at least 20–30 minutes before serving. This chilling time allows the flavors to blend together and improves the overall taste and texture.