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.
Equipment
- Medium saucepan
- Mixing Bowl
- Whisk or fork
- Knife and Cutting Board
- Spoon or spatula
- Storage container
Ingredients
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)
Instructions
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.
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.
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.
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.
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!
Notes
Nutritional Value (Per Serving)
- Calories: ~185
- Protein: ~13g
- Carbohydrates: ~2g
- Fat: ~13g
- Fiber: ~0g
- Sugars: ~1g
- Sodium: ~320mg
- Cholesterol: ~280mg