Adding Greek yogurt to egg salad doubles the protein to 24g per serving while cutting mayo calories by 60%.
High Protein Egg Salad
Elevate your lunch game with this protein-packed egg salad that's bursting with flavor! With creamy Greek yogurt and zesty Dijon mustard, each bite is a delightful mix of tanginess and satisfaction. Perfect on whole-grain bread or served atop a bed of greens, this egg salad is sure to become your new favorite go-to!
Prep
15
min
Cook
10
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(1)
- ¼ to ⅓ red onion, about 40g, 1.4oz, finely diced
🥛Dairy & Eggs(1)
- 5 medium whole eggs, about 250g total, 8.8oz
🧂Spices & Seasonings(3)
- 2 tbsp fresh herbs, about 8g, 0.3oz (30 ml)
- 1 tsp onion powder, 3g, 0.1oz (5 ml)
- Salt and pepper to taste
🍯Sauces & Condiments(2)
- 2 tbsp mayonnaise, about 30g, 1oz (30 ml)
- 1 tbsp Dijon or whole grain mustard, 15g, 0.5oz (15 ml)
📦Other(2)
- 5 tbsp 0% fat Greek yoghurt, about 75g, 2.6oz (75 ml)
- ½ cup green peas, about 75g, 2.6oz (120 ml)
👨🍳 Instructions
- 1
Boil eggs for 7.5 to 8 minutes, transfer to an ice bath, peel and halve.
- 2
Mash peas. Finely dice onion.
- 3
Add everything to a large bowl. Mix mayo, yoghurt and Dijon through.
- 4
Season. Mash to desired texture. Done.
💡 Pro Tips
- ✓Boil eggs at a rolling boil for exactly 7.5 minutes, then shock in ice water for 2 minutes to stop carryover cooking and prevent the gray-green sulfur ring that forms when hydrogen sulfide reacts with iron at temperatures above 185°F.timing7.5 minutes + 2 minutes ice bath
- ✓Use a 2:1 ratio of Greek yogurt to mayonnaise instead of all mayo to boost protein content by 15-20g while reducing calories by 30% and maintaining creamy texture through yogurt's protein structure.ingredient2:1 yogurt:mayo ratio
- ✓Add 1-2 tablespoons of cottage cheese and mash it in for an extra 14g protein per serving - the curds break down during mixing and add creaminess without affecting flavor.ingredient14g protein per serving
- ✓Dice onions to 1/8-inch pieces and let them sit in cold water for 10 minutes before adding to neutralize harsh sulfur compounds that can overpower the egg's delicate flavor.technique1/8-inch dice + 10 minutes
- ✓Mash eggs with a potato masher in a stainless steel bowl rather than a fork to achieve consistent texture without over-working, which can make the salad gluey from broken proteins.equipment
Share this recipe
Prep
15
min
Cook
10
min
Serves
4
people
Level
beginner
Share this recipe
Adding Greek yogurt to egg salad doubles the protein to 24g per serving while cutting mayo calories by 60%.
High Protein Egg Salad
Elevate your lunch game with this protein-packed egg salad that's bursting with flavor! With creamy Greek yogurt and zesty Dijon mustard, each bite is a delightful mix of tanginess and satisfaction. Perfect on whole-grain bread or served atop a bed of greens, this egg salad is sure to become your new favorite go-to!
📝 Ingredients
Serves 4🥬Fresh Produce(1)
- ¼ to ⅓ red onion, about 40g, 1.4oz, finely diced
🥛Dairy & Eggs(1)
- 5 medium whole eggs, about 250g total, 8.8oz
🧂Spices & Seasonings(3)
- 2 tbsp fresh herbs, about 8g, 0.3oz (30 ml)
- 1 tsp onion powder, 3g, 0.1oz (5 ml)
- Salt and pepper to taste
🍯Sauces & Condiments(2)
- 2 tbsp mayonnaise, about 30g, 1oz (30 ml)
- 1 tbsp Dijon or whole grain mustard, 15g, 0.5oz (15 ml)
📦Other(2)
- 5 tbsp 0% fat Greek yoghurt, about 75g, 2.6oz (75 ml)
- ½ cup green peas, about 75g, 2.6oz (120 ml)
👨🍳 Instructions
- 1
Boil eggs for 7.5 to 8 minutes, transfer to an ice bath, peel and halve.
- 2
Mash peas. Finely dice onion.
- 3
Add everything to a large bowl. Mix mayo, yoghurt and Dijon through.
- 4
Season. Mash to desired texture. Done.
💡 Pro Tips
- ✓Boil eggs at a rolling boil for exactly 7.5 minutes, then shock in ice water for 2 minutes to stop carryover cooking and prevent the gray-green sulfur ring that forms when hydrogen sulfide reacts with iron at temperatures above 185°F.timing7.5 minutes + 2 minutes ice bath
- ✓Use a 2:1 ratio of Greek yogurt to mayonnaise instead of all mayo to boost protein content by 15-20g while reducing calories by 30% and maintaining creamy texture through yogurt's protein structure.ingredient2:1 yogurt:mayo ratio
- ✓Add 1-2 tablespoons of cottage cheese and mash it in for an extra 14g protein per serving - the curds break down during mixing and add creaminess without affecting flavor.ingredient14g protein per serving
- ✓Dice onions to 1/8-inch pieces and let them sit in cold water for 10 minutes before adding to neutralize harsh sulfur compounds that can overpower the egg's delicate flavor.technique1/8-inch dice + 10 minutes
- ✓Mash eggs with a potato masher in a stainless steel bowl rather than a fork to achieve consistent texture without over-working, which can make the salad gluey from broken proteins.equipment