If you love classic egg salad but don’t love the heavy, greasy feeling that comes with it, this High Protein Egg Salad is exactly what you need. It’s creamy, fresh, and satisfying — without being overly rich or calorie-dense.
This healthy egg salad recipe uses Greek yogurt and extra egg whites to boost protein while keeping fat in check. You still get that familiar comfort-food flavor, but with a lighter, cleaner finish that fits effortlessly into a high-protein lifestyle.
Whether you’re prepping lunches for the week or looking for a quick, macro-friendly snack, this high protein egg salad delivers big flavor, real satiety, and simple ingredients — all ready in just 30 minutes.
Servings: 3
Total Time: 30 minutes
Difficulty: Easy
Calories per Serving: 273 kcal
Macros (per serving):
Protein: 22g | Carbs: 2g | Fat: 19g | Fiber: 0.1g
Look at the Recipe
- Creamy and rich without feeling heavy
- High-protein, low-carb, and meal-prep friendly
- Perfect for lunch, snacks, or post-workout fuel
Ingredients Needed
- 8 large eggs, hard-boiled
- 4 egg whites, hard-boiled
- ⅓ cup plain low-fat Greek yogurt
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- ¼ teaspoon paprika
- 1 teaspoon dried dill
How to Make Our High Protein Egg Salad
-
Boil the eggs.
Place all eggs in a large pot and cover with water. Bring to a rolling boil, then cook for 10 minutes. -
Cool completely.
Drain immediately and transfer eggs to an ice bath. Let them chill for 10 minutes to stop cooking and make peeling easier. -
Peel and prep.
Peel all eggs. Remove and discard the yolks from four eggs, keeping the whites. -
Chop the eggs.
Chop the remaining whole eggs and extra whites into bite-sized pieces. Add them to a large mixing bowl. -
Mix the base.
Add Greek yogurt, mayonnaise, Dijon mustard, and paprika. Stir and gently mash until the mixture reaches a classic egg salad texture. -
Finish and serve.
Sprinkle with dill and mix lightly. Serve immediately or chill before serving.
This high-protein egg salad works beautifully as a healthy lunch recipe, a low-carb snack, or an easy meal-prep option for busy weeks.
Storage & Serving Suggestions
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Expect slight moisture release over time — stir before serving.
- Serve over mixed greens, in lettuce cups, on whole-grain toast, or wrapped in a high-protein tortilla.
Tips & FAQs
Can I use only whole eggs instead of egg whites?
You can, but it will significantly increase calories and fat. Using extra egg whites keeps this recipe macro-friendly.
Is this egg salad good for meal prep?
Yes. It holds texture well for 3–4 days when refrigerated, making it ideal for easy meal prep.
Can I skip the mayo completely?
Absolutely. Replace it with more Greek yogurt for an even lighter, clean-eating version.
How can I make peeling eggs easier?
Add a pinch of salt and a teaspoon of vinegar to the boiling water, then always use an ice bath after cooking.
Is this recipe low carb?
Yes. With only 2g of carbs per serving, it fits perfectly into low-carb and weight-loss meal plans.
