This excessive protein egg salad is made with fewer yolks and lightweight mayo for a creamy, satisfying texture—with out the additional energy. It’s a wholesome, low calorie, low fats choice for breakfast, lunch, or meal prep.

Excessive Protein Egg Salad
In the event you love egg salad (which I do!) however need one thing a bit of lighter, this excessive protein egg salad is for you. I exploit a easy trick to make it decrease in energy with out sacrificing style: use all of the whites, however solely half the yolks. The end result? Creamy, flavorful egg salad with loads of protein—and fewer energy and fats. Good for those who’re making an attempt to hit your macros or for those who’re on a low-fat food plan. Serve it on toast with arugula, scoop it into lettuce cups or a pita, sourdough toast or simply eat it by the spoonful—no judgment right here!
How To Make Excessive Protein Egg Salad
This simple recipe comes collectively rapidly with just some easy substances. Right here’s the best way to make it—see the recipe card beneath for printable directions and full diet information.


- Begin by making the exhausting boiled eggs on the range, Prompt Pot exhausting boiled eggs (best to peel) or my Air Fryer exhausting boiled eggs.
- Rinse beneath chilly water, then peel.
- Separate the yolks from the egg whites and discard 2 of the yolks. (I give them to my canine!)
- Chop them up and mix with the mayonnaise, Dijon, scallions or chives, and salt and pepper, to style. You possibly can scale this as much as meal prep for the week.

Variations
I prefer to preserve my egg salad easy—that’s simply my private choice. However if you wish to change issues up, listed below are a couple of simple methods to make it your individual:
- Veggies: Add chopped celery or bell peppers, for crunch
- Briny Taste: Add chopped pickles, capers, olives or cornichons.
- Hate Mayo? Use Greek yogurt as a substitute.
- Spices: Add some paprika, curry powder, all the pieces bagel seasoning… the concepts or infinite.
Have enjoyable with it and adapt it to your style!
Protein In Eggs and Egg Whites
Entire eggs are among the many most nutritious meals obtainable. Every massive egg accommodates roughly 72 energy, 6.3 grams of protein, and 4.8 grams of fats in response to the USDA. The egg white gives about 3.6 grams of protein with minimal energy and nearly no fats, making it a wonderful alternative for these in search of high-quality protein with out added fats Nationwide Agricultural Library. By substituting some yolks with further egg whites, you keep the protein advantages whereas lowering general fats and calorie consumption.
Meal Prep:
Double or triple this recipe as wanted. Refrigerate in an hermetic container as much as 4 days.

Extra Egg Salad Recipes:
This low fats egg salad is one in every of my favourite go-tos. In the event you love this, take a look at extra egg salad recipes and excessive protein recipes—good for any meal of the day.
Yield: 1 serving
Serving Dimension: 1 salad
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Begin by making the exhausting boiled eggs. You possibly can observe my traditional range high exhausting boiled egg recipe, or my prompt pot eggs or air fryer eggs.
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As soon as cooked, rinse beneath chilly water and peel.
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Separate the yolks from the egg whites and discard 2 of the yolks. (My canine loves them!)
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Chop the eggs and mix with mayonnaise, dijon mustard, scallions, salt and pepper. You possibly can scale this as much as prep forward for the week.
Final Step:
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Double or triple this recipe as wanted. Refrigerate in an hermetic container as much as 4 days.
Serving: 1 salad, Energy: 244 kcal, Carbohydrates: 4 g, Protein: 19 g, Fats: 14 g, Saturated Fats: 4 g, Ldl cholesterol: 378 mg, Sodium: 470 mg, Sugar: 1 g