High Protein Egg Salad Recipe
Egg salad is a creamy, protein-rich dish made with hard-boiled eggs, mayonnaise, mustard, and seasonings. It’s quick, easy, and versatile—perfect for sandwiches, lettuce wraps, or a hearty side. Great for lunch, meal prep, or picnic fare.
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 4
Ingredients:
Base:
6 large eggs
1/4 cup mayonnaise
1 tsp Dijon mustard (or yellow mustard)
1/2 tsp salt (or to taste)
1/4 tsp ground black pepper
1 tbsp fresh chives or green onions, finely chopped (optional)
1 tsp lemon juice or a splash of vinegar
Optional Add-Ins:
1 stalk celery, finely chopped (adds crunch)
1 tbsp sweet or dill relish
1/4 tsp paprika (for garnish or flavor)
1 tsp chopped fresh dill or parsley
Instructions:
1. Hard-Boil the Eggs:
1. Place eggs in a single layer in a saucepan and cover with cold water (about 1 inch above eggs).
2. Bring to a boil over medium-high heat.
3. Once boiling, turn off heat, cover, and let sit for 10–12 minutes.
4. Drain and transfer eggs to a bowl of ice water for 5–10 minutes to cool.
5. Peel the eggs and chop them into small pieces.
2. Mix the Salad:
1. In a medium bowl, combine chopped eggs, mayonnaise, mustard, salt, and pepper.
2. Stir in optional ingredients like celery, relish, herbs, or lemon juice.
3. Taste and adjust seasoning if needed.
3. Serve:
Scoop onto sandwich bread, toast, or into lettuce cups.
Sprinkle with paprika or herbs for garnish.
Serving Suggestions:
Classic Sandwich: Serve between two slices of toasted sourdough or whole wheat bread.
Low-Carb: Wrap in butter lettuce or serve over greens.
Snack: Use as a dip with crackers or cucumber slices.
Notes & Tips:
Chopping tip: Use a pastry cutter or egg slicer for evenly chopped eggs.
Creaminess: Add more mayo or even a spoonful of Greek yogurt for extra creaminess.
Tangy twist: A dash of pickle juice or vinegar adds brightness.
Storage: Keeps in the fridge for up to 4 days. Store in an airtight container.
Frequently Asked Questions
Q: Can I make this dairy-free?
A: Yes! This recipe is naturally dairy-free as long as you use a dairy-free mayo.
Q: Can I use pre-boiled store-bought eggs?
A: Absolutely. It’s a great shortcut—just be sure they’re fresh.
Q: How do I make it healthier?
A: Use light mayo or half mayo and half Greek yogurt. You can also cut back on salt and add more veggies like celery or spinach.
Q: What’s the best mustard to use?
A: Dijon gives a nice sharp flavor, but yellow mustard is classic and kid-friendly. Whole grain mustard is a gourmet option.
Nutritional Information
Calories 220 kcal
Protein 11 g
Carbohydrates 1 g
Fiber 0 g
Sugars 0.5 g
Fat 19 g
Saturated Fat 4 g
Cholesterol 280 mg
Sodium 360 mg