High Protein Egg Salad 
This post may contain affiliate links. Read my full disclosure here.
High Protein Egg Salad – This high protein egg salad recipe is quick, creamy, and packed with flavor. Made with Greek yogurt for an extra boost of protein, it is perfect for sandwiches, lettuce wraps, or snacks—ready in just 10 minutes!
If you’re looking for a simple, satisfying, and protein-packed meal, this High Protein Egg Salad recipe is a perfect choice. Whether you need a quick lunch, a nutritious snack, or a make-ahead meal prep option, egg salad is versatile, tasty, and incredibly easy to whip up. Plus, it’s loaded with high-quality protein, healthy fats, and essential nutrients that support your energy and muscle health.
Why You’ll Love This High Protein Egg Salad
-
Packed with protein: Eggs are one of the best sources of complete protein, providing all nine essential amino acids your body needs.
-
Quick and easy: Ready in just 10 minutes with simple ingredients found in most kitchens.
-
Low carb & keto-friendly: Perfect for low carb, keto, or paleo diets.
-
Customizable: Add your favorite mix-ins or spices to suit your taste.
-
Great for meal prep: Make a big batch to enjoy throughout the week.
Ingredients for High Protein Egg Salad
-
Hard-boiled eggs, peeled and chopped
-
Plain Greek yogurt (or substitute mayonnaise for a lower protein version)
-
Dijon mustard
-
Chopped celery
- Dried dill weed
-
Salt and black pepper, to taste
How to Make High Protein Egg Salad: Step-by-Step Instructions
-
Prepare the eggs: Hard boil the eggs by placing them in a pot of cold water. Bring to a boil, then turn off heat and cover for 10-12 minutes. Cool under cold water and peel. Alternatively, use this Instant Pot method for easy peel eggs or this hack and skip the peeling!
-
Chop the eggs: Once peeled, chop the eggs roughly and place them in a medium-sized mixing bowl.
-
Mix dressing: In a small bowl, combine Greek yogurt, Dijon mustard, dill weed, salt and pepper.
-
Combine: Add the celery and yogurt mixture to the eggs.
-
Stir gently: Mix all ingredients until well combined, keeping some egg pieces chunky for texture.
-
Chill and serve: Refrigerate for at least 15 minutes to let flavors meld.
Variations to Try
-
Avocado Egg Salad: Swap Greek yogurt for mashed avocado for a creamy, heart-healthy twist.
-
Spicy Egg Salad: Add a pinch of cayenne pepper or a splash of hot sauce.
-
Herb Lovers’ Salad: Mix in chopped chives, tarragon, or basil.
-
Crunchy Add-ins: Add diced pickles, bell peppers, or shredded carrots for extra crunch.
-
Classic Mayo: Use mayonnaise instead of Greek yogurt for a traditional creamy egg salad.
- Everything but the Bagel: sprinkle with this Homemade Everything Bagel Seasoning for extra flavor
Tips for the Best High Protein Egg Salad
-
Use fresh, high-quality eggs for the best taste and nutrition.
-
Don’t overmix the salad; keep some egg pieces chunky for texture.
-
For easy peeling, add a teaspoon of baking soda to the boiling water or peel eggs under running water.
-
Store egg salad in an airtight container in the fridge for up to 3 days.
Ways to Serve High Protein Egg Salad
-
Classic Sandwich: Spread the egg salad between slices of whole grain or sourdough bread or my Homemade Protein Bagels for a hearty, protein-packed lunch.
-
Lettuce Wraps: Use large leafy greens like romaine, butter lettuce, or iceberg as a low-carb wrap alternative.
-
On Crackers: Serve as a dip or spread on whole grain, seed, or gluten-free crackers for a quick snack or appetizer.
-
Stuffed Avocado: Halve an avocado and fill the center with egg salad for a creamy, nutritious combo.
-
On Toast: Top toasted bread or an English muffin with egg salad and a sprinkle of fresh herbs or chili flakes.
-
With Veggie Sticks: Pair with crunchy cucumber, celery, or carrot sticks for a light and refreshing snack.
-
In a Bowl: Enjoy it as a salad on its own, topped with extra herbs or a drizzle of olive oil.
-
On Cucumber Slices: Spoon egg salad onto thick cucumber rounds for a bite-sized snack.
-
In a Pita Pocket: Stuff whole wheat or gluten-free pita pockets with egg salad and some greens.
-
With Quinoa or Brown Rice: Serve egg salad over cooked quinoa or brown rice for a more filling meal bowl.
Macros for High Protein Egg Salad
The macros per serving for high protein egg salad made with Greek yogurt are as follows:
Protein: 15 grams
Carbs: 2 grams
Fat: 10 grams
More High Protein Lunch Recipes
Greek Quinoa Salad with Chickpeas
High Protein Egg Salad
Ingredients
- 8 large eggs
- 1/2 cup Plain Greek yogurt, nonfat or low fat
- 1/2 cup chopped celery
- 2 teaspoons dijon mustard
- 1/2 teaspoon dried dill
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
Instructions
- Hard boil the eggs by placing them in a pot of cold water. Bring to a boil, then turn off heat and cover for 10-12 minutes. Cool under cold water and peel.
- Chop the peeled eggs into coarse chunks.
- Combine Greek yogurt, dijon mustard, dill, salt, and pepper.
- Combine the chopped eggs, celery, and Greek yogurt mixture in a medium bowl. Stir until combined.
- Refrigerate until ready to serve.
Nutrition
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Read my full disclosure here
Whole30
Vegetarian
Dairy Free
