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High Protein Egg Salad Recipe


  • Author: Ashley
  • Total Time: 25 minutes1

Description

A creamy, protein-packed egg salad made with Greek yogurt and mustard, perfect for a healthy snack or lunch. Packed with flavor and nutrients, this version is a lighter take on the classic egg salad.


Ingredients

Scale

For the Egg Salad:

  • 6 large eggs
  • 1/2 cup Greek yogurt (plain, non-fat or full-fat, depending on your preference)
  • 1/4 cup cottage cheese (low-fat or full-fat)
  • 2 tablespoons mayonnaise (optional for extra creaminess)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar (or lemon juice)
  • Salt and pepper to taste

Optional Add-ins:

  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped celery
  • 2 tablespoons chopped fresh parsley or dill
  • 1 tablespoon capers (for an extra pop of flavor)
  • 1 tablespoon fresh lemon zest (for extra brightness)
  • A pinch of smoked paprika (for a smoky flavor)
  • 1/2 cup chopped cooked chicken breast or turkey (for extra protein)
  • 1/4 cup chopped avocado (for healthy fats)

Instructions

1. Boil the Eggs

Start by boiling the eggs. Place the eggs in a medium saucepan and cover them with water. Make sure there’s enough water to fully submerge the eggs. Bring the water to a boil over medium-high heat, then reduce the heat to low and let the eggs simmer for about 10-12 minutes. This will yield hard-boiled eggs with firm yolks, perfect for egg salad.

Once the eggs are done, remove them from the saucepan and let them cool in a bowl of ice water for about 5 minutes. This will make peeling the eggs easier and prevent them from continuing to cook. Once cooled, peel the eggs and chop them into small pieces. Set them aside in a large mixing bowl.

2. Make the Creamy Dressing

While the eggs are cooling, you can prepare the creamy dressing for the salad. In a separate bowl, combine the Greek yogurt, cottage cheese, mayonnaise (if using), Dijon mustard, and apple cider vinegar (or lemon juice). Stir until the mixture is smooth and well combined. The Greek yogurt and cottage cheese will provide a creamy base with added protein, while the mustard and vinegar will give the dressing a tangy kick.

Season the dressing with salt and pepper to taste. You can also add a pinch of smoked paprika or a squeeze of fresh lemon juice to brighten the flavor if desired. Mix everything together until the dressing is smooth and well-seasoned.

3. Assemble the Egg Salad

Add the chopped hard-boiled eggs to the bowl with the creamy dressing. Gently fold the eggs into the dressing, being careful not to mash them too much. You want to keep the chunks of egg intact to give the salad texture. If you want a smoother consistency, you can mash the eggs lightly with a fork or potato masher, but traditionally, egg salad has a chunkier texture.

At this point, you can also add any optional ingredients, such as chopped celery, red onion, fresh herbs, capers, or avocado. These ingredients will enhance the flavor and texture of the egg salad, adding crunch, freshness, and an extra dose of nutrients. Fold everything together until it’s evenly mixed.

4. Chill and Serve

Once the egg salad is well mixed, taste and adjust the seasoning as needed. If you like a bit more tang, add an extra splash of apple cider vinegar or lemon juice. If you prefer it creamier, add a little more Greek yogurt or mayonnaise.

Cover the egg salad with plastic wrap or transfer it to an airtight container and refrigerate for at least 30 minutes to allow the flavors to meld together. The longer it sits, the more the flavors will develop, making the egg salad even tastier.

When you’re ready to serve, scoop the egg salad into bowls or onto plates. You can serve it on its own or with your choice of accompaniments.

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes

Nutrition

  • Calories: 350-400 kcal
  • Fat: 22g
  • Carbohydrates: 8g
  • Protein: 28g