High Protein Egg Salad Recipe (44g Protein) – Easy, Creamy & Healthy Lunch

Looking for a quick, satisfying meal that's packed with protein? This High Protein Egg Salad is a delicious twist on the classic recipe. Made with hard-boiled eggs, creamy Greek yogurt, a touch of mayonnaise, sweet peas, fresh herbs, and Dijon mustard, it's rich in flavor while providing an impressive 44 grams of protein per recipe.

Whether you're meal prepping for the week, following a high-protein eating plan, or simply looking for a healthy lunch idea, this easy egg salad comes together in under 20 minutes.

Why You'll Love This Recipe

High in protein to help keep you full

Ready in about 20 minutes

Creamy without being heavy

Perfect for meal prep

Great for low-carb and balanced diets

Delicious served in lettuce wraps, bell peppers, sandwiches, or pita bread

Nutrition

Per Recipe

Calories: 540

Protein: 44g

Per Serving (2 Servings)

Calories: 270

Protein: 22g

Nutrition values are approximate and may vary depending on ingredients used.

Ingredients

5 large eggs

¼–⅓ cup finely diced red onion

½ cup cooked green peas, mashed

2 tablespoons chopped fresh parsley, cilantro, mint, or a combination

3 tablespoons capers or finely chopped pickles

2 tablespoons mayonnaise

5 tablespoons plain Greek yogurt

1 tablespoon Dijon mustard

1 teaspoon onion powder

Salt and black pepper, to taste

Optional for Serving

Bell pepper halves

Lettuce leaves

Whole grain bread

Sourdough toast

Warm pita bread

Optional Toppings

Everything bagel seasoning

Chili crisp

Cracked black pepper

Fresh herbs

How to Make High Protein Egg Salad

Step 1: Cook the Eggs

Bring a pot of water to a boil. Carefully add the eggs and cook until hard-boiled. Transfer them immediately to an ice bath to cool, then peel and roughly chop.

Step 2: Prepare the Vegetables

Mash the cooked peas with a fork until mostly smooth. Finely dice the red onion and chop your favorite fresh herbs.

Step 3: Mix the Dressing

In a large bowl, combine Greek yogurt, mayonnaise, Dijon mustard, onion powder, salt, and black pepper until smooth.

Step 4: Combine Everything

Add the chopped eggs, mashed peas, onion, herbs, and capers (or pickles) to the bowl. Gently mash and stir until the egg salad reaches your preferred texture.

Step 5: Taste and Adjust

Taste the egg salad and adjust the seasoning if needed. Sprinkle with everything bagel seasoning or chili crisp for extra flavor.

Serving Ideas

This creamy high-protein egg salad is delicious served:

Stuffed into bell pepper halves

Wrapped in crisp lettuce

On toasted sourdough

Inside warm pita bread

With whole-grain crackers

As part of a healthy lunch bowl

Meal Prep Tips

Store the egg salad in an airtight container in the refrigerator for up to 3 days. Stir before serving for the best texture. Avoid freezing, as the texture may become watery after thawing.

Frequently Asked Questions

Can I make this recipe ahead of time?

Yes! It tastes even better after chilling for a few hours, making it perfect for meal prep.

Can I replace the mayonnaise?

Yes. You can use additional Greek yogurt if you prefer a lighter version.

Is this recipe gluten-free?

Yes. The egg salad itself is naturally gluten-free. Simply serve it with gluten-free bread or lettuce wraps if needed.

Final Thoughts

This High Protein Egg Salad is creamy, flavorful, and packed with nutrients, making it an excellent choice for lunch, meal prep, or a quick snack. With simple ingredients and plenty of protein, it's a recipe you'll want to make again and again.