Egg salad is the kind of recipe that feels like home. It’s familiar, fuss-free, and always delivers on comfort. This version keeps things classic but leans higher in protein, so it’s extra satisfying without feeling heavy.

Whether you’re packing lunches, prepping for the week, or throwing together a quick meal, this egg salad has your back. Spread it on toast, tuck it into a wrap, or spoon it over greens—it fits wherever you need it to.

What Makes This Special

This isn’t a complicated twist or a trendy take—it’s the reliable classic with smart, protein-forward tweaks. Using a mix of Greek yogurt and mayonnaise keeps the creamy texture while boosting protein and lightening the calories.

A touch of mustard, lemon, and fresh herbs brightens the flavor without overpowering the eggs. It’s the kind of recipe you memorize once and riff on forever.

Shopping List

Large eggs (8–10, depending on batch size)
Plain Greek yogurt (1/3 cup; use 2% or full-fat for best texture)
Mayonnaise (2–3 tablespoons)
Dijon mustard (1–2 teaspoons)
Lemon juice (1 teaspoon, freshly squeezed)
Celery (1–2 ribs, finely diced)
Red onion or shallot (2–3 tablespoons, finely minced)
Fresh herbs (such as chives, dill, or parsley; 1–2 tablespoons)
Salt and black pepper (to taste)
Optional mix-ins: paprika, pickles or relish, capers, hot sauce
Serving options: whole grain bread, lettuce leaves, tortillas, crackers, or a bed of greens

How To Make High Protein Egg Salad

Cook the eggs. Place eggs in a single layer in a pot, cover with cold water by about an inch, and bring to a gentle boil. Once boiling, cover, turn off the heat, and let sit for 10–12 minutes.
This method yields tender whites and bright, creamy yolks.
Shock and peel. Transfer eggs to an ice bath for 5–10 minutes. Crack gently and peel under running water. Cooling quickly makes peeling easier and prevents a green ring around the yolks.
Chop the eggs. Aim for small, even pieces. For a chunkier salad, keep the pieces larger; for a smoother spread, mash lightly with a fork.
Make the dressing. In a bowl, whisk Greek yogurt, mayonnaise, Dijon, and lemon juice until smooth.
Season with salt and pepper. Taste and adjust—add more mustard for tang, more yogurt for protein and body.
Add the crunch. Fold in celery and onion (or shallot). These add freshness and texture without overshadowing the eggs.
Combine gently. Stir in the chopped eggs and fresh herbs until everything is coated but not mushy.
A light hand keeps the salad airy and appealing.
Chill and serve. For best flavor, chill 20–30 minutes so the flavors meld. Serve on toast, in a wrap, over greens, or in lettuce cups.

Keeping It Fresh

Egg salad keeps well in the fridge for up to 4 days in an airtight container. If you’re meal prepping, store the dressing and chopped eggs separately and combine just before serving to maintain texture.

Avoid leaving egg salad out at room temperature for more than 2 hours. If the salad looks a bit watery after chilling, stir and add a spoonful of yogurt to bring it back together.

Health Benefits

High-quality protein: Eggs deliver complete protein, supporting muscle repair and satiety.
Balanced fats: Using a blend of Greek yogurt and mayonnaise keeps the creaminess while trimming saturated fat and boosting protein.
Micronutrients: Eggs provide vitamin B12, choline, and selenium. Fresh herbs add antioxidants; celery and onion contribute fiber and phytonutrients.
Customizable carbs: Serve on whole grain bread for fiber, or go low-carb with lettuce wraps or salad bowls.

Common Mistakes to Avoid

Overcooking the eggs: This can create a gray-green ring and rubbery texture.
Use the gentle boil and rest method for best results.
Skipping the ice bath: Cooling quickly makes peeling easier and preserves texture.
Overmixing: Vigorous stirring turns the salad pasty. Fold gently to keep some texture.
Underseasoning: Eggs need salt and acid. Taste as you go and adjust lemon, mustard, and salt.
Too wet or too dry: Start with less dressing than you think you need, then add more.
The eggs will release a bit of moisture after mixing.

Recipe Variations

Extra-High Protein: Add chopped egg whites from 2–3 additional eggs or stir in diced grilled chicken or turkey. A spoonful of cottage cheese (blended smooth) also boosts protein.
Pickle Lover’s: Add 2 tablespoons finely chopped dill pickles or relish and a pinch of smoked paprika.
Mediterranean: Swap lemon for red wine vinegar, add capers, chopped parsley, and a drizzle of olive oil. Serve with cucumbers and tomatoes.
Avocado Cream: Replace half the mayo with mashed avocado, add lime juice and cilantro.
Great in lettuce wraps.
Spicy Kick: Stir in sriracha or hot sauce, minced jalapeño, and a touch of garlic powder.
Herb-Forward: Go heavy on dill and chives, add a squeeze of lemon zest for brightness.

FAQ’s For High Protein Egg Salad

How many eggs should I use for a standard batch?

Eight to ten large eggs makes a good family-sized bowl. For smaller portions, halve the recipe and adjust the dressing to taste.

Can I make it without mayonnaise?

Yes. Use all Greek yogurt for a lighter, tangier version. For extra richness without mayo, blend in a spoonful of cottage cheese or a small amount of mashed avocado.

What’s the best way to peel hard-boiled eggs cleanly?

Use slightly older eggs, cool them quickly in an ice bath, and peel under running water. Gently crack all around and start from the wider end where the air pocket sits.

Is this suitable for meal prep?

Absolutely. Store it chilled for up to 4 days. For the freshest texture, keep the chopped eggs and dressing separate and combine just before serving.

How can I make it dairy-free?

Skip the Greek yogurt and use all mayonnaise or a dairy-free yogurt alternative. Adjust mustard and lemon to balance the flavor.

What should I serve it with?

Whole grain toast, sourdough, pita, or wraps are classic. For lighter options, try lettuce cups, cucumber boats, or spoon it over a simple green salad.

Can I freeze egg salad?

No. Freezing damages the texture and causes separation when thawed. It’s best made fresh and stored in the refrigerator.

How do I prevent it from getting watery?

Dry the eggs after peeling, chop them on a cutting board rather than in a food processor, and add dressing gradually. If it thins in the fridge, stir and add a bit more yogurt.

Final Thoughts

Classic egg salad doesn’t need reinventing—it just needs a few smart choices.

With protein-rich Greek yogurt, crisp veggies, and bright seasoning, this version is dependable, flexible, and ready for any meal. Keep a bowl in the fridge and you’ll always have a quick, satisfying option on hand. Simple, nourishing, and genuinely tasty—exactly what everyday cooking should be.