Low Calorie Egg Salad

Easy Egg Salad — High Protein Lunch is my go to fix when it is 12:30, I am hungry, and I do not want to spend my whole break cooking. You know that feeling when you need something filling, but you also want it to taste like real comfort food? This is exactly that. It is creamy, a little tangy, and it actually keeps me full for hours instead of leaving me snacky 30 minutes later. I started making it when I got tired of sad desk lunches, and now it is basically on repeat at my house. If you have eggs in the fridge, you are already halfway there.

Why You’ll Love This High Protein Egg Salad

First, this is the kind of lunch that feels like a treat, but it is still practical. The protein comes from the eggs and a couple of smart add ins that do not make it heavy. I also love that it is customizable, so you can keep it classic or go a little spicy depending on your mood.

Here is why it keeps showing up in my weekly meal plan:

It is fast. Once your eggs are cooked, everything else takes maybe 5 minutes.

It is filling. This High Protein Egg Salad has staying power, especially when you eat it with crunchy veggies or whole grain bread.

It is budget friendly. Eggs are still one of the easiest ways to get protein without spending a ton.

It is great for picky eaters. You can keep the mix simple and skip anything “green” if your household is like that.

And if you love egg salad but like switching it up, I also make a slightly different version when I want seafood vibes. This one is worth bookmarking: delicious easy tuna egg salad recipe. It hits the same creamy comfort note, just with a little extra punch.

What You Need to Make High Protein Egg Salad

I am keeping this super doable. No fancy ingredients, no weird powders, just normal grocery store stuff. The main thing that makes this “high protein” compared to old school versions is swapping some of the mayo for thick Greek yogurt. You still get the creaminess, but with extra protein and a lighter feel.

Ingredients (simple and flexible)

• 6 large eggs
• 3 tablespoons plain Greek yogurt (full fat or 2 percent both work)
• 1 to 2 tablespoons mayo (use more if you want it extra rich)
• 1 teaspoon Dijon mustard
• 1 tablespoon chopped dill pickles or relish
• 1 tablespoon chopped red onion or green onion
• Salt and black pepper to taste
• Optional but amazing: a pinch of paprika, a squeeze of lemon, or a little hot sauce

If you are an egg fan like me and you want more easy protein ideas, you should check out these high protein egg white muffins with turkey bacon. I make them on Sundays when I want grab and go breakfasts that feel like I tried harder than I did.

How to Make High Protein Egg Salad

This is one of those recipes that is mostly about getting the eggs how you like them, then mixing everything until it tastes right to you. I will walk you through exactly how I do it at home.

Step by step (no stress)

1) Cook the eggs. Put eggs in a pot, cover with water, bring to a gentle boil, then turn off the heat and cover for about 10 to 12 minutes. Move them to cold water right after so they cool quickly and peel easier.

2) Peel and chop. I like a mix of textures, so I chop most of the egg whites and mash a couple of the yolks a little. If you want it super smooth, mash more. If you want it chunky, chop bigger. No wrong answer.

3) Mix the dressing. In a bowl, stir together the Greek yogurt, mayo, Dijon, pickles, onion, salt, and pepper. Taste it. If it needs more tang, add a tiny squeeze of lemon or a little more pickle.

4) Combine. Add your chopped eggs into the bowl and stir gently until everything is coated. Taste again. This is where you decide if you want more pepper, a pinch of paprika, or a small dash of hot sauce.

5) Chill (optional). You can eat it right away, but I think it tastes even better after 20 to 30 minutes in the fridge.

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When I am craving the flavor of deviled eggs but I do not want to fuss with piping and platters, I make a cousin of this recipe. It is basically party food in lunch form: deliciously easy deviled egg salad recipe.

Tips for Success

I have made every egg salad mistake possible, so let me save you some hassle. These little things make a big difference.

Use cold eggs when mixing. If the eggs are warm, the dressing can get a bit runny and it just does not feel as fresh.

Do not overdo the mayo. Since we are making High Protein Egg Salad, the Greek yogurt is doing a lot of the heavy lifting. Start with less mayo and add more only if you really want it richer.

Pickle juice is magic. If your egg salad tastes flat, add 1 teaspoon of pickle juice. It wakes everything up without needing more salt.

Chop small for sandwiches, chop bigger for bowls. Smaller pieces hold together better in a sandwich. Bigger chunks feel more “fork friendly” in a salad bowl.

Season at the end. Pickles and mustard vary a lot in saltiness. Taste after everything is mixed.

“I made this for my work lunches and it kept me full all afternoon. The Greek yogurt trick is genius and it still tastes creamy. I even got my husband to stop buying deli sandwiches.”

If you like lunches that feel like they belong at a summer table, you might also love this pasta salad situation: easy chicken caesar pasta salad summer lunch or dinner. I rotate between that and this High Protein Egg Salad depending on what I have in the fridge.

Why This High Protein Creamy Egg Salad is Great for Meal Prep

Meal prep can be a little annoying, but this recipe makes it feel almost effortless. You can boil the eggs ahead of time, mix everything when you are ready, and you have lunch for a few days.

Here is how I keep it tasting fresh:

Store it in a tight container. Egg salad picks up fridge smells fast, so seal it well.

Keep it for up to 3 days. You can stretch to 4 if your fridge is very cold and everything was handled cleanly, but I think day 2 and 3 taste best.

Pack it with crunchy sides. Cucumber slices, baby carrots, bell pepper strips, or whole grain crackers keep lunch fun.

Make it into different meals. One day as a sandwich, another day in a lettuce wrap, another day over greens with tomatoes.

If you are planning a potluck or BBQ and you want a side that disappears fast, there is also a fun mashup that combines deviled egg vibes with pasta salad. I bring this when I need something easy: easy deviled egg pasta salad bbq side dish.

Common Questions

Can I make this without mayo?
Yes. Use all Greek yogurt instead. It will be a little more tangy, but still creamy. Add a tiny drizzle of olive oil if you want a softer texture.

How do I keep egg salad from getting watery?
Cool the eggs completely before mixing, and do not add too much pickle relish with extra liquid. If you use relish, drain it a bit first.

What is the best way to serve High Protein Egg Salad?
My favorites are toasted whole grain bread, a wrap, or lettuce cups. For a lower carb plate, pile it on cucumber rounds or eat it with bell pepper “scoops.”

Can I freeze egg salad?
I would not. The texture changes a lot after freezing and thawing, and it tends to separate.

How can I add even more protein?
Use an extra egg white or two, or stir in a spoonful more Greek yogurt. You can also serve it with a side like cottage cheese, roasted chickpeas, or a high protein wrap.

A quick wrap up for your next lunch

If you need something easy, filling, and honestly comforting, this High Protein Egg Salad is a solid choice. It is simple enough for a weekday, but tasty enough that you will look forward to eating it. For more inspiration, you can also peek at this helpful take on Low Calorie Egg Salad (Higher Protein, Lower Fat) – Lauren Fit Foodie and this flavorful High Protein Egg Salad – Carole Food version to see how other people tweak theirs. Now go boil those eggs and make lunch future you will be very happy about.