A creamy, filling egg salad that packs extra protein without relying on heavy mayonnaise. Perfect for sandwiches, lettuce wraps, meal prep, or a quick high-protein snack.
Ingredients
For the Egg Salad
6 large eggs, hard-boiled and peeled
1/2 cup plain Greek yogurt, preferably 0–2% fat
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
1 tablespoon finely chopped red onion
1 tablespoon finely chopped celery
1 tablespoon chopped fresh chives or green onion
1 teaspoon fresh lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon black pepper
1/4 teaspoon salt, or to taste
1–2 tablespoons chopped fresh parsley
Optional: 1/2 teaspoon dried dill or 1 teaspoon fresh dill
Optional Add-Ins
1 tablespoon chopped pickles or relish
1/4 avocado, diced
A pinch of cayenne pepper
A little hot sauce
1 tablespoon finely chopped jalapeño
How to Make It
1. Boil the Eggs
Place the eggs in a saucepan and cover them with cold water by about 1 inch.
Bring the water to a boil over medium-high heat. Once boiling, turn off the heat, cover the pan, and let the eggs sit for about 10–12 minutes.
Transfer the eggs immediately to an ice bath and let them cool for about 5–10 minutes.
2. Prepare the Eggs
Peel the eggs and pat them dry.
For a chunky egg salad, roughly chop the eggs.
For a creamier texture, mash about half of the eggs and chop the remaining half.
3. Make the Dressing
In a medium bowl, combine:
Greek yogurt
Mayonnaise
Dijon mustard
Lemon juice
Garlic powder
Paprika
Black pepper
Salt
Mix until smooth and creamy.
4. Combine Everything
Add the chopped eggs, red onion, celery, chives, and parsley to the dressing.
Gently fold everything together until evenly coated.
Taste and adjust the seasoning. Add more mustard for tanginess, lemon juice for brightness, or black pepper for extra flavor.
5. Chill
Cover and refrigerate for 20–30 minutes before serving.
This allows the flavors to blend and makes the salad even better.
Serving Ideas
Serve the egg salad:
On whole-grain toast
In a high-protein wrap
Over lettuce or mixed greens
Inside lettuce cups
With cucumber slices
With whole-grain crackers
On a bed of avocado
As a protein-rich sandwich filling
High-Protein Meal-Prep Version
Divide the egg salad into 3 portions and refrigerate in airtight containers.
For a complete meal, serve one portion with:
Mixed greens
Cucumber
Cherry tomatoes
Whole-grain toast or crackers
Fresh fruit
Keep refrigerated and consume within 3–4 days.
Approximate Nutrition
Nutrition varies depending on the Greek yogurt, mayonnaise, bread, and portion size used.
Per 1/3 of the egg salad:
Calories: approximately 220–250 kcal
Protein: approximately 18–20 g
Carbohydrates: approximately 3–5 g
Fat: approximately 14–16 g
Fiber: approximately 1 g
Sugar: approximately 2–3 g
Sodium: approximately 350–500 mg
Using nonfat Greek yogurt and reducing the mayonnaise can lower the calories and fat while keeping the protein high.
Nut & Allergen Information
Contains:
Eggs
Milk/dairy, if using Greek yogurt
May contain:
Soy, depending on the mayonnaise or mustard brand
Mustard, from Dijon mustard
Tree nuts: None in the basic recipe.
Peanuts: None in the basic recipe.
Gluten: The egg salad itself is naturally gluten-free. However, serve it with gluten-free bread/crackers if you need the complete meal to be gluten-free.
Always check individual product labels for cross-contact warnings if cooking for someone with a serious allergy.
Common Questions & Answers
Q: How much protein is in egg salad?
A: This version provides approximately 18–20 grams of protein per serving, depending on the brands and exact ingredients used.
Q: Can I make this without mayonnaise?
A: Yes. Replace the mayonnaise with additional Greek yogurt for a lighter, higher-protein version.
Q: Can I use cottage cheese?
A: Yes. Blend 1/4 cup cottage cheese until smooth and mix it into the dressing. It adds extra protein and creates a creamy texture.
Q: Can I use whole eggs?
A: Absolutely. Whole eggs provide protein along with healthy fats and important nutrients.
Q: Can I make it spicy?
A: Yes. Add cayenne pepper, jalapeño, hot sauce, or a little chili powder.
Q: Can I add avocado?
A: Yes. Add diced avocado just before serving. It adds creaminess and healthy fats.
Q: How long does egg salad last?
A: Keep it refrigerated in an airtight container and use it within 3–4 days.
Q: Can I freeze egg salad?
A: Freezing is not recommended because the eggs and creamy dressing can become watery and change texture after thawing.
Q: Is this recipe keto-friendly?
A: The basic egg salad is relatively low in carbohydrates and can fit many keto-style diets. Serve it with lettuce, cucumber, or another low-carb option instead of regular bread.
Q: How can I make it even higher in protein?
A: Use Greek yogurt instead of most or all of the mayonnaise and add blended cottage cheese. You can also serve it with additional egg whites.
Q: Can I use only egg whites?
A: Yes, although the flavor and texture will be different. You can combine whole eggs with additional egg whites for a higher-protein, lower-fat version.
Q: Is it good for meal prep?
A: Yes. Store it refrigerated in individual airtight containers and keep it cold until ready to eat.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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