This healthy High Protein Egg Salad is creamy, fresh and packed with flavor! Made lower calorie from traditional egg salad recipes by using Greek yogurt and adding more egg whites. This lightened up egg salad recipe is perfect for lunch or a protein packed snack. Low Calorie + Low Carb + Gluten Free
Protein Egg salad is going to be your new favorite go-to for a quick lunch or healthy meal. This low calorie egg salad has been lightened up from the classic recipe to make it lighter, higher in protein, lower in saturated fat and still delicious!
If you love my high protein chicken salad recipe, you will love this recipe too!
Not only is this lightened up egg salad easy to prepare ahead of time, it's versatile. You can enjoy it as a sandwich, wrap, salad, dip or by the spoonful.
What Makes This Protein Egg Salad Healthier
Classic egg salad recipes are lower in protein and higher in saturated fat. Fat is definitely needed in a balanced diet, however, the amount in traditional egg salad is a lot. This recipe has just 5 grams of saturated fat.
- Higher Protein - Adding Greek Yogurt and egg whites boosts the lean protein content and reduces the calories as protein has fewer calories per gram compared to fat.
- Lower Fat - This lower fat egg salad recipe has 5 grams of saturated fat per serving. Reducing the mayo and egg yolks significantly reduces the saturated fat and makes it better balanced.
- Lower Calorie - This recipe has 273 calories per serving which is much lower than classic egg salad recipes due to reducing the calories from fat and increasing the calorie from protein (protein has 4 calories per gram compared to fat that has 9 calories per gram).
- Versatile - You can enjoy this recipe in many ways and make it work for you!
- Easy - Egg salad is super easy to make. It's perfect for a quick meal or meal prepping ahead of time for lunch.
Egg salad is also Paleo, low carb and gluten friendly!
Ingredients For Protein Egg Salad
Here's what you need to make this high protein egg salad recipe! For full ingredients, instructions and nutritional information for egg salad recipe scroll to the recipe card at the bottom of this post!
- Hard Boiled Whole Eggs
- Hard Boiled Egg Whites
- Greek Yogurt
- Dijon Mustard
You will also need a large mixing bowl to mix everything together.
How To Make Healthy Protein Egg Salad
It's very simple to prepare a low calorie egg salad. The hardest part is boiling the eggs ahead of time in my opinion!
Step One - Place the eggs in a large pot and fill the pot with water to cover the eggs. Place the pot on the stovetop and bring to a boil. Once the water is boiling fiercely, set a timer for 10-minutes to boil the eggs.
Step Two - Turn off the heat and drain the water and place the boiled eggs in an ice bath with ice and water to chill. Let the eggs chill for 10 minutes.
Step Three - Peel the eggs and discard the yolk from 4 of them. Chop the hard-boiled eggs into bite-sized pieces and place them in a large mixing bowl.
Step Four - Add the remaining ingredients to the bowl minus the dill and stir while mashing the eggs until it resembles an egg salad consistency.
Step Five - Sprinkle with dill and serve over a large bed of greens or over a slice of bread.
How To Eat Low Calorie Egg Salad
There are many ways to enjoy egg salad. One of my favorite things about it is it's easy to prepare and so versatile.
You can make it a snack, a meal, low carb or balanced with complex carbs. Some many options to make protein egg salad work for you and your health goals!
- Sandwiches - Whole grain breads are a great high fiber option. Breads like Dave's Killer Bread and Ezekiel breads are generally the highest in fiber. Remember high fiber diets are associated with decreased risk of disease development long-term. Whole grains are complex carbohydrates higher in fiber that are slowly digested compared to those with less fiber that spike blood sugar.
- Wraps - High fiber wraps, egg white wraps, low carb wraps like carb counter, mission carb balance wraps are all options for enjoying egg salad.
- Lettuce Wraps - This is a great low carb option! Romaine lettuce or butter lettuce are great for stuffing with egg salad and enjoying.
- Salads - Place your egg salad on top of a bed of spinach, kale, romaine or your favorite greens. I like to add more vegetables to the salad - grape or cherry tomatoes, red onions, shredded carrots and cabbage are great additions to make salads less boring.
- Dips - You can also enjoy egg salad as a dip with freshly chopped vegetables like carrots, celery, broccoli, cauliflower and whole grain crackers, protein crackers or grain free crackers.
Storing Healthy Egg Salad
- Refrigerator - The best way to preserve egg salad is in an airtight container in the refrigerator up to 4 days. This will keep it fresh as long as possible.
- Freezer - Yes, you can freeze egg salad but I do not recommend it. Eggs become tough and rubbery after being frozen and thawed. The flavor will also not be the same after freezing.
Tips For Making The Best Egg Salad
- Do Not Make Egg Salad Too Far Ahead Of Time - Egg Salad does get watery the longer it sits which is why I recommend consuming it within 4 days of preparing.
- Buy Pre-Made Hard Boiled Eggs - Grocery stores have hard boiled eggs already done and ready for you. Make preparing egg salad simple by purchasing hard boiled eggs at the grocery store. This saves you time!
- Chill Hard Boiled Eggs - If you are boiling your own hard boiled eggs, you can add a pinch of salt and teaspoon of vinegar to the pot to make peeling the eggs easier. Also, placing them in an ice bath (a large mixing bowl with water and ice) will make peeling less of chore!
Frequently Asked Questions Egg Salad
Are Eggs Healthy To Eat?
While it was once thought that eggs were bad for health and cholesterol, more recent scientific evidence shows that eggs are a healthy addition to a balanced diet and do not drive up LDL cholesterol the way it was once believed.
This protein egg salad is made better balanced to reduce the saturated fat too by reducing the mayo and omitting some egg yolks. Healthy fat is still needed in the diet!
How Many Calories Does Egg Salad Have?
This egg salad recipe has 273 calories and makes 3 servings.
Is Egg Salad Healthy To Eat?
Whether or not something is healthy to eat is always relative to the overall dietary pattern of the individual and their health. It's not whether or not a specific food or meal is healthy, it's what else is that individual doing most of the time in their diet and what does their health look like.
I tell all my clients the importance of balance and balancing meals with protein, fat and carbs to keep blood sugar stable. Egg salad is definitely a healthy meal and can fit into a balanced diet!
Substitutions For Protein Egg Salad
Here's the substitutions you can make for this recipe. Remember when you swap ingredients, it does change the nutritional data from what you see in the recipe card below!
- Egg Whites - I do not recommend using whole eggs in place of the egg whites. This will significantly increase the calories and fat content. The recipe with the whole egg and egg whites as written has been balanced to improve the composition of classic egg salad to make it higher protein. With all whole eggs, the recipe becomes a fat salad rather than a protein salad.
- Mayo - You can omit the mayo if you want to and use more yogurt in its place.
- Greek Yogurt - You can use cottage cheese as an alternative. Dairy free yogurts are not recommended as they are mostly fat content not protein and will not add the same consistency. This brand has a diary-free yogurt that is higher in protein. It’s the only one that I’ve found dairy-free.
- Dijon Mustard - Yellow mustard, spicy brown mustard, honey mustard or any mustard you like can be used instead!
More Healthy Protein Salad Recipes
- High Protein Chicken Salad
- High Protein Shrimp Salad
- Apple Hazelnut Chicken Salad
- Buffalo Chicken Salad
- Bacon Guacamole Chicken Salad
- Cottage Cheese Tuna Salad
High Protein Egg Salad
- Place the eggs in a large pot and fill the pot with water to cover the eggs. Place the pot on the stovetop and bring to a boil. Once the water is boiling fiercely, set a timer for 10-minutes to boil the eggs.
- Turn off the heat and drain the water and place the boiled eggs in an ice bath with ice and water to chill. Let the eggs chill for 10 minutes.
- Peel the eggs and discard the yolk from 4 of them. Chop the hard-boiled eggs into bite-sized pieces and place them in a large mixing bowl.
- Add the remaining ingredients to the bowl minus the dill and stir while mashing the eggs until it resembles an egg salad consistency.
- Sprinkle with dill and serve over a large bed of greens or over a slice of bread.
- Serving size equals 1/3 of the recipe.