Makes: 1 *Serving*
Per Serving:21g Protein | 232Cal

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High-protein lunches can sometimes feel like a bit of a conundrum. If you’re taking them to work, they need to be packable and keep for at least a few hours. If you’re eating them at home, they need to be quick and easy to assemble. While you might immediately think of things like high-protein bean salads, wraps, dips, and sandwiches, don’t overlook some of the classics like tuna salad, chicken salad, or egg salad. Traditional egg salad (and other creamy salads) is often associated with tons of unnecessary calories from too much mayo and the like, but healthy egg salad is totally doable—and it’ll make your weekday lunches so much simpler.

For a quick, high-protein, light yet satisfying meal that works well for meal prep, look no further than this high-protein egg salad. Packed with protein, super flavorful, and easy to make, it’s the perfect quick lunch, healthy snack, or meal prep go-to. Plus, there are so many different ways to serve it, you'll never have to eat it the same way twice.

Why You’ll Love This Healthy Egg Salad Recipe

High in protein: My version of healthy egg salad has 21g of protein per serving to keep you feeling fuller for longer.
Simple ingredients: With just a few ingredients that you may even already have in the house, you can create an easy, healthy meal.
Versatile and customizable: There are so many ways to make this recipe your own. Add your favorite fresh herbs, spices, vegetables, and more. Fresh celery adds a nice crunch! Looking for a little heat? Add a dash of hot sauce or some red pepper flakes.
Great for meal prep: Though the recipe makes 1 serving, you can easily scale it up and enjoy it all week long.

Ingredients

2 hard-boiled whole eggs, chopped
2 hard-boiled egg whites, chopped
1 tablespoon plain Greek yogurt (I used nonfat)
½ tablespoon mayo (I used Primal Kitchen)
½ teaspoon Dijon mustard (it'll add a little extra flavor)
1 teaspoon chopped green onions
1 teaspoon minced fresh chives or fresh dill
Salt and black pepper, to taste
Optional: Everything bagel seasoning, sesame seeds, or another garnish

Instructions

1. Hard boil the eggs (if you aren’t using store-bought hard-boiled eggs):

Perfect hard-boiled eggs on the stovetop: Bring water to a boil over medium-high heat. Once boiling, carefully add the eggs in a single layer, making sure they’re fully submerged. After a rolling boil for 30 seconds, turn off the heat, cover the pot, and let the eggs sit for 10-11 minutes. Fill a large bowl with ice and cold water while the eggs are cooking. Once they’re done, transfer the eggs to the ice bath and let them sit for 5 minutes. Then you’re ready to peel.
Air fryer method: Preheat your air fryer to 250°F. Place eggs in the air fryer basket. Air fry the eggs for 16 minutes. While they’re cooking, fill a large bowl with ice and cold water. Once the eggs are done, transfer them to the ice bath and let them sit for 5 minutes. Now you’re ready to use them.

2. Chop the eggs: Once your eggs have cooled to room temperature (you can stick that waiting period if you're using store-bought eggs), peel and chop 2 whole eggs and 2 egg whites (you don’t need the other two yolks), then place them in a mixing bowl.

3. Mix up your sauce: Add the Greek yogurt, mayo, and Dijon mustard to the bowl with the eggs. Stir everything together until it’s well-combined.

4. Season your egg salad: Stir in the chopped green onion and chives or dill. Taste the mixture and adjust the seasonings if needed.

5. Garnish and serve: Add a sprinkle of Everything but the Bagel seasoning for the perfect finishing touch.

Meal Prep Tips for This Easy Egg Salad Recipe

Scale up the recipe for meal prep. Put one serving of healthy egg salad in each airtight container and store in the fridge for up to three days.
Dial up the protein by adding additional egg whites or even some chickpeas to your salad.
Don’t feel comfortable with your hard boil technique? No problem. You can also bake your eggs and egg whites (or use liquid egg whites) in a baking dish until cooked through and chop them up for your salad. It's a great way to make a bigger batch of egg salad with minimal effort.

How to Serve Your Egg Salad

Eat it on its own for an easy, high-protein meal.
Serve it atop a piece of high-protein bread or rolled up in a high-protein tortilla.
Serve it alongside fresh carrot sticks, celery sticks, bell pepper pieces, or cucumber slices for a fiber boost. You could also serve it on top of a bed of romaine lettuce.

Nutrition Information (Per Serving - Serves 1)

Calories: 232
Protein: 21g
Carbs: 2g
Fat: 16g