If you’re looking for a nutritious and satisfying meal that keeps you full and energized, look no further than a high protein egg salad. This recipe is perfect for those on the go or anyone who wants a quick, protein-rich dish that doesn’t skimp on flavor. Whether it’s for a post-workout snack or a healthy lunch option, our high protein egg salad is versatile enough to fit into any meal plan.
Ingredients
Our ingredients include the finest selection to bring both health and taste to your plate. Here’s what you’ll need:
- 6 large eggs, hard-boiled
- 1/2 cup Greek yogurt
- 1 tablespoon Dijon mustard
- 1/4 cup chopped celery
- 2 tablespoons chopped green onions
- Salt and pepper to taste
- 1 teaspoon lemon juice
- Optional: 1 teaspoon chopped fresh dill
Equipments
Here are the tools and equipment you’ll need to execute this recipe seamlessly:
- Mixing bowl
- Whisk
- Knife
- Cutting board
- Measuring spoons
- Egg slicer (optional)
How to Make High Protein Egg Salad – Step By Step
Step 1 – Boil the Eggs:
Start by boiling your eggs to perfection. Place 6 large eggs in a pot and cover them with cold water. Bring the water to a rolling boil over medium-high heat, then cover the pot and remove it from heat. Let the eggs sit in the hot water for about 10-12 minutes. Transfer the eggs to an ice bath to cool, which stops the cooking process and makes it easier to peel the eggs without leaving bits of shell behind.
Step 2 – Prepare the Egg Base:
After cooling, peel the eggs and place them on a cutting board. Use a knife or an egg slicer to chop the eggs into small, uniform pieces for a better mix. Move them into a large mixing bowl as you go. Chopping eggs not only improves the texture but also ensures every bite is balanced with yolk and white.
Step 3 – Mix the Dressing Ingredients:
In a separate bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. This combination forms a creamy, tangy dressing that coats the eggs beautifully. It’s lighter and healthier than traditional mayonnaise-based dressings. Adjust seasoning to your liking before mixing it with the other ingredients.
Step 4 – Combine and Mix:
Pour the dressing over the chopped eggs. Add the chopped celery, green onions, and optional fresh dill. Gently stir all the ingredients until they are well combined. Be cautious not to over-mix, as this can break down the eggs and negatively impact the salad’s texture.
Step 5 – Chill and Serve:
Transfer the egg salad into a serving container and chill it in the refrigerator for at least 30 minutes. Chilling allows the flavors to meld together for a tastier result. Serve it cold on a bed of fresh lettuce, as a sandwich filling, or enjoy it straight from the bowl for a quick and easy meal.
How to Serve High Protein Egg Salad
This rich and creamy egg salad can be served in various ways to cater to your dietary preferences or mood. Spoon it over a fresh, crisp lettuce wrap or serve it with whole-wheat toast for a hearty brunch. You can also make a nutritious bowl by pairing it with cherry tomatoes, cucumber slices, and avocado for a satisfying low-carb lunch.
Recipe Success Tips & Suggestions
For an extra punch of flavor, try adding smoked paprika or a dash of hot sauce to the dressing. If you prefer a more substantial texture, add diced avocado or chopped walnuts. To keep the salad low in carbs, opt for low-carb wraps or cucumbers as your serving base. Fresh herbs such as parsley or cilantro can provide more fragrant undertones, transforming the dish into a gourmet option.
Bump Up Your Protein with This Egg Salad
Enhance your everyday salads by incorporating additional protein sources like shredded chicken breast or black beans. This transforms our high protein egg salad into a more filling main course, giving you the necessary nutrients to power through your day. Not only does this trick build on protein content, but it also diversifies flavor and texture, turning a classic dish into a protein powerhouse.
Keep Your Carbs Low, Enjoy the Flavor
Carbohydrate-conscious? We’ve got ideas to keep you on track while delivering an appetizing meal. Substitute Greek yogurt for mayonnaise in your dressing, guaranteeing a lighter version of egg salad that doesn’t sacrifice taste. Include plenty of low-carb vegetables such as bell peppers and cucumbers to enjoy the crunch without cramming carbs. Thus, keeping the recipe fresh and healthy while sticking to your dietary goals.
Storage Instructions
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Before serving again, give it a good stir to reincorporate any settled dressing. This recipe is best not frozen as it can alter the texture upon thawing.
FAQs
- Can I make egg salad ahead of time? Yes, prepare and chill it in the fridge a few hours before serving to enhance the flavors.
- Is Greek yogurt necessary? Greek yogurt provides a creamy texture and high protein content, but you can use light mayonnaise if you prefer.
- How else can I serve the egg salad? Besides lettuce wraps and sandwiches, use it as a filling for bell peppers or avocado halves.
- How long can I store this egg salad? Store in an airtight container in the fridge for up to 3 days.
- Can I freeze egg salad? Freezing is not recommended as it negatively impacts texture.
Join the Egg Salad Revolution Today!
Create a balanced and nutritious meal with our fabulous high protein egg salad recipe. Delicious, satisfying, and simple, it’s perfect for any occasion or dietary plan. Don’t forget to share your version or ask questions in the comments section! Spread the love and tell a friend about this tasty protein-packed dish. Happy cooking!
High Protein Egg Salad
Ingredients
Main Ingredients
- large eggs
- Greek yogurt
- Dijon mustard
- chopped celery
- chopped green onions
- Salt and pepper
- lemon juice
- chopped fresh dill
Instructions
Steps
- Start by boiling your eggs to perfection. Place 6 large eggs in a pot and cover them with cold water. Bring the water to a rolling boil over medium-high heat, then cover the pot and remove it from heat. Let the eggs sit in the hot water for about 10-12 minutes. Transfer the eggs to an ice bath to cool, which stops the cooking process and makes it easier to peel the eggs without leaving bits of shell behind.
- After cooling, peel the eggs and place them on a cutting board. Use a knife or an egg slicer to chop the eggs into small, uniform pieces for a better mix. Move them into a large mixing bowl as you go. Chopping eggs not only improves the texture but also ensures every bite is balanced with yolk and white.
- In a separate bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. This combination forms a creamy, tangy dressing that coats the eggs beautifully. It's lighter and healthier than traditional mayonnaise-based dressings. Adjust seasoning to your liking before mixing it with the other ingredients.
- Pour the dressing over the chopped eggs. Add the chopped celery, green onions, and optional fresh dill. Gently stir all the ingredients until they are well combined. Be cautious not to over-mix, as this can break down the eggs and negatively impact the salad's texture.
- Transfer the egg salad into a serving container and chill it in the refrigerator for at least 30 minutes. Chilling allows the flavors to meld together for a tastier result. Serve it cold on a bed of fresh lettuce, as a sandwich filling, or enjoy it straight from the bowl for a quick and easy meal.