High Protein Egg Salad

Egg salad has always been a classic for a reason—it’s quick, versatile, and comforting. But this isn’t your ordinary egg salad. This version is packed with protein and designed to keep you full and energized, whether it’s part of your morning routine, a midday boost, or even a light dinner. With just a few simple ingredients, you can whip up a healthier egg salad that’s satisfying, flavorful, and incredibly easy to make.

I love enjoying breakfast egg salad on whole-grain toast with a sprinkle of fresh herbs. It’s one of those breakfasts that doesn’t feel like a compromise—it’s nutritious, protein-rich, and keeps me going for hours without that mid-morning slump. Plus, it’s versatile enough to pair with crackers, lettuce wraps, or even stuffed into an avocado half for a creative twist.

For those seeking high protein snacks or a filling high protein dinner, this salad hits the mark. It’s creamy without being heavy, tangy yet mild, and you can customize it to suit your taste. Want a little extra kick? Add some Dijon mustard or a touch of smoked paprika. Prefer a lighter version? Swap part of the mayonnaise for Greek yogurt—it’s an easy way to make your simple egg salad even healthier.

What’s great is that this salad isn’t just about taste—it’s about convenience too. You can make a batch ahead of time, store it in the fridge, and have a healthy simple lunch or snack ready whenever hunger strikes. Whether you’re meal prepping for the week or just need something quick after a busy morning, this egg salad is a go-to option that never disappoints.

Why You’ll Love It

• Packed with protein: This high protein salad keeps you full and energized, making it perfect for breakfast, lunch, or even a light dinner. You’ll feel satisfied without feeling weighed down.
• Super versatile: Enjoy it on toast, in a wrap, with crackers, or even stuffed into an avocado. It works as a quick breakfast egg salad, a healthy simple lunch, or a high protein snack anytime.
• Quick and easy: You only need a handful of ingredients and a few minutes to prepare. It’s the ultimate simple egg salad for busy mornings or hectic evenings.
• Customizable flavors: From a hint of mustard to fresh herbs or a sprinkle of paprika, you can adjust it to suit your taste buds without compromising on nutrition.
• Meal prep friendly: Make a batch ahead of time and have a ready-to-go healthy option for the week. It’s perfect for anyone looking for convenient high protein snacks or a fast high protein dinner.

Ingredient List

For the Egg Salad:

• 6 large eggs
• 3 tablespoons mayonnaise
• 1 tablespoon Greek yogurt (optional for extra creaminess)
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon smoked paprika (optional, for a little kick)
• 1 tablespoon chopped fresh chives or parsley

Optional Add-Ins:

• 1/4 cup diced celery (for crunch)
• 1/4 cup diced red onion
• 1/2 avocado, cubed (for a creamy twist)

Ingredient Notes

• I always use organic eggs for the best flavor and texture—it really makes this breakfast egg salad taste rich and fresh.
• Don’t skip the Dijon mustard! It adds a subtle tang that balances the creaminess perfectly.
• Greek yogurt is optional, but I like adding it for a lighter, healthier egg salad without losing any flavor.
• Fresh herbs like chives or parsley elevate the salad instantly—they make it feel homemade and extra vibrant.
• If you love a little spice, the smoked paprika adds warmth without overpowering the high protein salad.

Kitchen Equipment Needed

• Medium saucepan – for perfectly hard-boiled eggs every time. I love using my nonstick pan; cleanup is a breeze.
• Mixing bowl – to combine all the ingredients; I always grab a glass bowl so I can see everything clearly.
• Whisk or fork – for mixing the mayo, yogurt, and mustard together; I prefer a small whisk for smooth, creamy dressing.
• Knife and cutting board – for chopping herbs, onion, celery, or avocado; a sharp knife makes prep fast and easy.
• Spoon or spatula – to gently fold the eggs and dressing together without breaking up the eggs too much.
• Storage container – for storing leftovers; I use airtight glass containers to keep the egg salad fresh all week.

Instructions

1. Hard-Boil the Eggs

• Place the eggs in a medium saucepan and cover them with cold water by about an inch.
• Bring the water to a rolling boil over medium-high heat.
• Once boiling, cover the pan, turn off the heat, and let the eggs sit for 10–12 minutes.
• Drain the hot water and transfer the eggs to a bowl of ice water to cool for at least 5 minutes.

Pro Tip: Cooling the eggs quickly in ice water makes peeling so much easier and helps prevent that gray ring around the yolk.

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2. Peel and Chop the Eggs

• Gently tap each egg on the counter to crack the shell all over.
• Roll the egg between your hands to loosen the shell, then peel under running water if needed.
• Chop the eggs into small, bite-sized pieces and place them in a mixing bowl.

Pro Tip: Keep the pieces slightly chunky for texture—it makes your high protein salad feel more satisfying.

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3. Prepare the Dressing

• In a small bowl, whisk together mayonnaise, Greek yogurt (if using), Dijon mustard, lemon juice, salt, and pepper until smooth.
• Taste and adjust seasoning if needed.

Pro Tip: Whisk continuously to prevent lumps and make the dressing extra creamy.

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4. Combine the Salad

• Pour the dressing over the chopped eggs.
• Gently fold in the celery, onion, avocado (if using), and fresh herbs.
• Mix until everything is evenly coated, but don’t overmix—you want some chunks for texture.

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5. Chill and Serve

• Cover the bowl or transfer to an airtight container and chill for at least 30 minutes to let flavors meld.
• Serve on whole-grain toast, in a wrap, or straight from the bowl as a high protein snack or healthy simple lunch.

Pro Tip: Make this salad a day ahead for meal prep—it tastes even better after sitting overnight!

Tips and Tricks for Success

• Use fresh eggs for the best flavor and easier peeling.
• Don’t overmix the eggs; keeping some chunks adds a nice texture.
• Chill the salad before serving—it enhances the flavors and makes it more refreshing.
• Adjust the seasoning gradually; a little salt and mustard go a long way.
• For extra protein, add a spoonful of cottage cheese or finely diced cooked chicken.
• Store in an airtight container in the fridge for up to 3–4 days to keep it fresh.

Ingredient Substitutions and Variations

• Swap mayonnaise for Greek yogurt for a lighter, healthier egg salad.
• Use turkey or chicken bacon bits for added flavor and crunch.
• Replace celery with cucumber if you prefer a milder crunch.
• Add avocado for creaminess and a boost of healthy fats.
• Sprinkle with smoked paprika, dill, or everything bagel seasoning for different flavor profiles.
• Turn it into a high protein wrap by adding spinach or lettuce leaves and rolling it up in a tortilla.

Serving Suggestions

• I love serving this high protein egg salad on toasted whole-grain bread with a few slices of avocado—it makes a filling and nutritious breakfast egg salad.
• Spoon it into crisp lettuce leaves for a low-carb, high protein lunch that’s light but satisfying.
• Pair it with whole-grain crackers and a side of cherry tomatoes for a quick and easy high protein snack.
• Use it as a topping for a baked sweet potato—it’s a creative high protein dinner that feels indulgent but healthy.
• Make a breakfast sandwich by layering the egg salad with spinach and tomato on an English muffin—it’s a healthy simple lunch or morning meal you’ll actually look forward to.

Storage and Reheating Instructions

• Store in an airtight container in the refrigerator for up to 3–4 days.
• Keep the salad chilled; do not freeze as the texture of the eggs changes.
• If serving on toast or bread, assemble just before eating to prevent sogginess.
• Stir gently before serving if the salad has been sitting in the fridge—this helps redistribute the dressing evenly.
• No reheating needed—this salad is best enjoyed cold or at room temperature.

Frequently Asked Questions

How long does this egg salad last in the fridge?

It stays fresh in an airtight container for 3–4 days. Always keep it chilled until ready to serve.

Can I make this egg salad ahead of time?

Absolutely! Make it a day ahead to let the flavors meld—it actually tastes even better after sitting overnight.

Can I use less mayonnaise or skip it entirely?

Yes! You can swap part or all of the mayo for Greek yogurt for a lighter, healthier egg salad without losing creaminess.

Is this salad suitable for high protein snacks?

Definitely! Each serving is packed with protein, making it perfect for a satisfying snack or even a light high protein dinner.

Can I add other ingredients for extra flavor or crunch?

Yes, chopped celery, red onion, avocado, or fresh herbs like chives or parsley work beautifully. You can also sprinkle smoked paprika or everything bagel seasoning for variety.

Can I use this as a breakfast option?

Yes! It makes a hearty breakfast egg salad when served on toast, in a wrap, or with avocado—quick, protein-packed, and energizing.

Did you try this high protein egg salad? Let me know in the comments how it turned out! I’d love to hear your favorite serving ideas.