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This High Protein Egg Salad swaps most of the mayo for non-fat Greek yogurt, giving you all the creamy, satisfying flavor you love with a lot more protein and a lighter texture. It comes together in about 20 minutes and is one of those recipes that works for everyone at the table, whether you are packing school lunches, eating at your desk, or just want something quick and filling.
We love serving this high protein egg salad on white bread for the kids and keto bread for a lower-carb option for the adults. It also pairs beautifully with our Easy Lemon Olive Oil Salad Dressing on a simple green salad on the side. And if you are building out a lunch spread for guests, check out our post on 5 Steps to Hosting a Fun and Stress-Free Dinner Party for ideas on how to make hosting easy breezy!
At LiveTeal we always include kid-friendly steps in our recipes! One of the things we love most about this recipe is how easy it is to make with kids. Getting kids involved in the kitchen builds confidence, makes them more excited to eat what they helped create, and turns an ordinary lunch into a fun activity. Here are a few ways to include them:
There are a couple of key items to know that help make this recipe even more delicious:
How to Cook the Perfect Hard Boiled Egg: We use the Dash Egg Cooker for every egg recipe in our house and it makes the process completely foolproof. Fill the egg cooker measuring cup to the hard-boiled line and pour the water into the cooker base. Place the boiling tray over the heating plate. Pierce the bottom of each egg (the larger, rounder end) with the pin on the bottom of the measuring cup. Place the eggs on the tray with the pierced side facing up, set the lid on top, and start the cooker. The alert will sound after about 7 to 9 minutes. Transfer the eggs immediately to an ice bath using kitchen tongs and let them cool completely before peeling, at least 20 minutes. Peel and chop before adding to the salad. No egg cooker? Bring a small pot of water to a full boil, gently lower your eggs in, and cook for exactly 10 minutes. Transfer to an ice bath for at least 5 minutes, then peel.
Egg Texture Guide: Egg salad texture is personal, and a small change in how you chop the eggs makes a big difference. For a chunky result, chop the eggs into rough pieces with a knife or break them apart with a fork. You get distinct egg pieces in every bite, which works great on thick bread or crackers. For a creamy and smooth texture, mash the eggs more finely with a fork before mixing in the other ingredients. The result is spreadable and uniform, which is great for kids who prefer a smoother texture. For something in between, chop half the eggs roughly and mash the other half. You get a creamy base with some texture, which is our personal favorite.
High Protein Egg Salad
- Prep Time: 10 minutes
- Cook Time: 7 to 9 minutes (egg cooker) plus 20 minutes cooling
- Total Time: About 30 minutes plus optional 30 to 60 minute chill time
- Yield: 2 to 3 sandwiches 1x
- Category: Dinner, Lunch
- Cuisine: American
Description
Hard boiled eggs are mixed with non-fat Greek yogurt, a touch of mayo, finely diced celery, and seasoned salt for a creamy, high-protein egg salad that is lighter than the classic version without sacrificing any of the flavor.
Important Tools for This Recipe:
- Dash Egg Cooker (or a small saucepan if you do not have one)
- Pyrex essentials glass mixing bowls
- Paring knife and cutting board
- Kitchen tongs
Ingredients
- 6 large eggs
- 1/3 cup non-fat plain Greek yogurt
- 1 tablespoon mayonnaise
- 1/3 cup celery finely diced
- 1/2 to 1 teaspoon seasoned salt to taste
- black pepper to taste (optional). We love this black pepper grinder mill with a clear base for this step!
- 4 to 6 slices white bread or keto bread for serving, and optional lettuce or tomato for serving
Instructions
- Cook the Eggs
- Fill the egg cooker measuring cup to the hard-boiled line and pour the water into the cooker base.
- Pierce the bottom of each egg with the pin on the measuring cup, place on the tray pierced side up, set the lid on, and start the cooker.
- When the alert sounds (about 7 to 9 minutes), transfer eggs immediately to an ice bath and let cool completely, at least 20 minutes. Peel and chop into medium big pieces.
- Mix the Base
- In a mixing bowl, stir together the Greek yogurt and mayonnaise until smooth and evenly combined.
- Combine
- Add the chopped eggs and diced celery to the bowl. Stir gently until everything is evenly combined. Add seasoned salt and pepper, then taste and adjust as needed.
- Chill (Optional but Recommended)
- For the best flavor, cover and refrigerate for 30 to 60 minutes before serving. The flavors come together as it chills.Â
- Serve
- Spread onto bread and serve as an open faced or closed faced sandwich, or on crackers! Add on optional lettuce and tomato.Â
Notes
- If the salad is too thick, stir in a small splash of water or a little extra yogurt to loosen it up.
- Do not skip the mayo since it is only one tablespoon but it balances the tang of the yogurt and adds depth.
- Chilling for 30 to 60 minutes before serving makes a noticeable difference in flavor. Toast keto bread before serving for a much better texture.
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