High Protein Egg Salad

Written By Mindful Health

This High Protein Egg Salad is a flavorful twist on a classic dish, combining the richness of hard-boiled eggs with the tanginess of Greek yogurt and mustard. It’s a perfect blend of creamy and zesty, making it a great choice for a light lunch or a quick snack. Packed with protein and low in unhealthy fats, this egg salad is both delicious and nutritious, helping you stay full and energized throughout the day.

The inspiration for this High Protein Egg Salad came from a desire to reinvent a traditional favorite with a healthier twist. Growing up, egg salad was a staple at family picnics and gatherings, but it often came with a heavy dose of mayonnaise, making it rich but not always the healthiest option.

As I started focusing more on nutrition and fitness, I wanted to create a version of this beloved recipe that aligned with my goals of eating cleaner and getting more protein. By swapping out mayonnaise for non-fat Greek yogurt and adding a splash of apple cider vinegar for a tangy kick, this egg salad became not only a high-protein powerhouse but also a dish bursting with flavor. The addition of turmeric and garlic powder adds an anti-inflammatory boost, making this recipe a go-to for those looking to enjoy a delicious meal while staying health-conscious.

Now, this High Protein Egg Salad has become a new family favorite, perfect for meal prepping or a quick bite after a workout. It’s a reminder that eating well doesn’t have to mean sacrificing taste or the comfort of familiar dishes.


High Protein Egg Salad Recipe

Elevate your lunch game with this delicious and nutritious High Protein Egg Salad. Packed with protein and bursting with flavor, this salad is perfect for a quick meal or a healthy snack!

Prep Time:  10 minutes

Cook Time:  15 minutes

Total Time:  25 minutes

Servings:  3 (¾ cup per serving) 

Ingredients:

  • 6 medium-sized eggs, hard-boiled

  • 170 grams non-fat Greek yogurt (I like Fage)

  • 3 tablespoons yellow mustard

  • 1 teaspoon apple cider vinegar

  • 1 teaspoon turmeric

  • 1 teaspoon garlic powder

  • 1 teaspoon black pepper

  • Salt to taste

Instructions:

  1. Prepare the Eggs: Start by hard-boiling the eggs. Place the eggs in a pot and cover them with cold water. Bring the water to a boil, then reduce the heat and simmer for about 9-12 minutes. Once cooked, transfer the eggs to a bowl of ice water to cool. Peel and chop the eggs into small pieces.

  2. Mix the Dressing: In a large bowl, combine the Greek yogurt, yellow mustard, apple cider vinegar, turmeric, garlic powder, black pepper, and salt. Stir until well mixed and smooth.

  3. Combine Ingredients: Add the chopped eggs to the bowl with the dressing. Gently fold the ingredients together until the eggs are evenly coated with the dressing.

  4. Adjust Seasoning: Taste the egg salad and adjust the seasoning with more salt, pepper, or mustard if needed.

  5. Serve: Serve the egg salad on a bed of fresh greens, in a whole wheat wrap, or with your favorite crackers for a protein-packed meal or snack.

Nutritional Information (per 3/4 cup serving):

  • Calories: ~171 kcal

  • Protein: ~17.2 g

  • Fat: ~9.5 g

  • Carbohydrates: ~5.1 g

    • Fiber: ~0.5 g

    • Sugars: ~1.7 g

Health Benefits: This High Protein Egg Salad is not only delicious but also packed with health benefits:

  • High in protein for muscle maintenance and satiety.

  • Low in unhealthy fats with non-fat Greek yogurt.

  • Rich in micronutrients like choline, vitamins, and minerals.

  • Anti-inflammatory properties from turmeric and garlic.

  • Gut-friendly probiotics from Greek yogurt.

Enjoy this tasty, high-protein dish that supports a healthy lifestyle!

Mindful Health