Growing up in my grandma’s kitchen, I learned that food was more than a meal it was a hug on a plate. And let me tell you, my grandma loved her eggs. Hard-boiled, scrambled, tucked into a sandwich you name it. But the real magic happened the first time I made my own high protein egg salad. I was a busy college student with three dollars and a half-empty fridge. All I had were some boiled eggs, Greek yogurt (don’t judge it was on sale), and a craving for something filling but not boring. So I got creative. That night, I made my first ever high protein egg salad. It was creamy, zippy, and kept me full until the next day. And just like that, I knew I was onto something.
Whether you’re juggling kids, meetings, or both, this high protein egg salad is going to become your new lunch hero. Quick, satisfying, and protein-packed it checks all the boxes.
Table of Contents
Why You’ll Love This High Protein Egg Salad
If you’ve ever eaten a salad and been hungry 30 minutes later, I see you. That’s why this high protein egg salad is a game-changer. It’s not just a healthier alternative to traditional recipes it’s also richer in flavor, texture, and staying power.
Most egg salad recipes rely heavily on mayo, but this high protein egg salad swaps in Greek yogurt or cottage cheese to double the protein and cut the fat. The result? A tangy, creamy salad that doesn’t weigh you down but absolutely fills you up.
Need a quick lunch, a post-workout snack, or a meal prep superstar? This high protein egg salad is ready in 15 minutes or less. No fuss. No fancy ingredients. Just real, simple food that works as hard as you do.
High Protein Egg Salad
Ingredients
Equipment
Method
- Boil the eggs if needed. Place them in a pot of boiling water and simmer for 10–12 minutes. Cool under cold water, peel, and chop.
- In a mixing bowl, combine Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Stir until smooth.
- Add the chopped eggs, celery, and red onion. Gently fold together until everything is evenly coated.
- Taste and adjust seasoning. Add dill, paprika, or hot sauce if desired.
- Serve on toast, in a pita, wrapped in lettuce, or in a grain bowl. Store leftovers in the fridge for up to 4 days.
Notes
Ingredients for High Protein Egg Salad
Here’s what you’ll need to whip up the perfect high protein egg salad:
- 6 large hard-boiled eggs, chopped
- 1/2 cup plain Greek yogurt (or low-fat cottage cheese for extra protein)
- 1 tbsp Dijon mustard
- 1 celery stalk, finely chopped
- 2 tbsp red onion, minced
- 1 tsp lemon juice
- 1/4 tsp garlic powder
- Salt and black pepper to taste
- Optional: chopped dill, paprika, or hot sauce for extra flavor
Every ingredient in this high protein egg salad has a purpose protein, crunch, tang, or creaminess. It’s balanced, delicious, and easily customizable.
How to Make High Protein Egg Salad
- Boil your eggs: If you haven’t already, start by boiling your eggs. Bring water to a gentle boil, lower in your eggs, and simmer for 10-12 minutes. Cool them under cold water before peeling.
- Mash it up: In a bowl, combine the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper. This is your creamy, tangy base for the high protein egg salad.
- Mix and fold: Add your chopped eggs, celery, and onion. Gently fold everything together until it’s fully combined.
- Taste and tweak: Want more zing? Add extra mustard or a splash of vinegar. Need more spice? A dash of paprika or a few chili flakes can wake it up.
- Serve your way: Eat your high protein egg salad straight from the bowl (no judgment), pile it on whole grain toast, wrap it in lettuce, or spoon it into a pita.
Tips to Make the Best High Protein Egg Salad
- Use older eggs for easier peeling: Fresh eggs are harder to peel. If you can, use eggs that are at least a week old for your high protein egg salad.
- Don’t overmix: Chunky is charming. Overmixing can turn your high protein egg salad into mush.
- Boost the protein: Add chopped cooked chicken, edamame, or even a spoonful of hemp seeds.
- Meal prep hack: Make a big batch of high protein egg salad and store it in the fridge for up to 4 days. Just keep it in an airtight container.
Personal Story: How This Became My Weekly Go-To
A few years ago, I was trying to eat healthier without giving up the comfort food I love. That’s when I started making this high protein egg salad every Sunday night. It became my go-to lunch for workdays, especially when I didn’t have the time (or energy) to cook. I even brought it to a potluck once, and to my surprise, it disappeared faster than the brownies.
Now? It’s on repeat in my kitchen. It’s the kind of meal that loves you back simple, satisfying, and packed with all the good stuff.
FAQs About High Protein Egg Salad
Can I make high protein egg salad without yogurt?
Yes! Try mashed avocado, cottage cheese, or even hummus as alternatives in your high protein egg salad.
How long can I store high protein egg salad?
Up to 4 days in the fridge in a sealed container. It actually tastes better after sitting for a few hours.
Is high protein egg salad good for weight loss?
Absolutely. Because it’s high in protein and low in empty carbs, this high protein egg salad can help keep you full longermaking it easier to stay on track with your goals.
Can I add more veggies to this high protein egg salad?
Totally. Try adding chopped cucumbers, spinach, bell peppers, or shredded carrots for more crunch and nutrients.
How to Serve High Protein Egg Salad
This high protein egg salad isn’t just for sandwiches. Here are a few ways I love serving it:
- Lettuce wraps: Low carb and super refreshing.
- Grain bowls: Spoon over quinoa or farro with some arugula.
- Stuffed avocado: Half an avocado + a scoop of high protein egg salad = lunch perfection.
- Breakfast toast: Add to multigrain toast with sliced tomatoes.
No matter how you serve it, this high protein egg salad fits into your busy life while giving you the fuel you need.
Wrap-Up
If you’ve made it this far, I hope you’re already reaching for your eggs. This high protein egg salad isn’t just another salad it’s your new secret weapon for busy days, hungry afternoons, and even midnight snacks. It’s fast, affordable, and packed with the kind of flavor that makes healthy eating actually enjoyable.
Remember what my grandma always said: “Good food doesn’t have to be fancy it just has to be made with love.” And this high protein egg salad? It’s all that, with an extra boost of protein.