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A creamy and protein-packed spin on traditional egg salad, this version combines Greek yogurt or mayo with chopped eggs, chicken, tuna, mustard, and fresh herbs for a robust flavor and nutrient boost.
Whether you enjoy it in a sandwich, on crackers, or straight from the bowl, it’s a tasty and convenient way to fuel up.
Why You’ll Love This Recipe
- Ultra-High Protein: Eggs, chicken, and tuna team up for a protein punch that keeps you full.
- Creamy & Flavorful: Greek yogurt or mayo provides a velvety texture, while fresh herbs and mustard add a tangy kick.
- Quick & Versatile: Whips up in minutes and can be served in sandwiches, wraps, or salads.
- Meal Prep Friendly: Make a batch ahead of time and store it for easy lunches or snacks.
- Naturally Low Carb: Ideal for those watching their carbs but still craving something hearty.
What to Serve with High-Protein Egg Salad
- Soup & Salad Combo: Pair with a light soup for a balanced lunch or dinner.
- Whole Grain Bread or Lettuce Wraps: Turn it into a hearty sandwich or low-carb wrap.
- Crackers or Veggie Sticks: Scoop it up for a quick snack or appetizer.
- Mixed Greens: Place a generous scoop on top of a fresh salad for extra protein.
Ingredient Breakdown
- Optional Add-Ins: Celery, red onion, or pickles for crunch and extra flavor.
- Eggs: The star ingredient—hard-boiled and chopped for a creamy texture.
- Cooked Chicken & Tuna: Extra protein sources that add variety and depth of flavor; use one or both.
- Greek Yogurt or Mayo: Acts as a creamy binder; Greek yogurt offers a lighter, tangy option, while mayo gives classic richness.
- Mustard: A tangy element that cuts through the richness—Dijon or whole grain mustard both work well.
- Fresh Herbs (Parsley, Dill, or Chives): Provide a burst of freshness to complement the proteins.
Pro Tip Before Starting
For easy peeling, place freshly boiled eggs in a cold water or ice bath immediately after cooking. This helps separate the membrane from the shell and makes peeling much simpler.
High Protein Egg Salad
A creamy, protein-rich egg salad featuring Greek yogurt or mayo, chopped eggs, chicken, tuna, and mustard—all enhanced by fresh herbs for a flavorful boost.
Ingredients
For the Salad:
- 6 hard-boiled eggs, peeled and chopped
- 1 cup cooked chicken, shredded or diced (optional)
- 1 can (5 oz) tuna, drained (optional)
- 1/2 cup Greek yogurt (or mayonnaise, or a mix of both)
- 1 tablespoon mustard (Dijon or your favorite variety)
- 1/4 cup finely chopped celery (optional, for crunch)
- 1/4 cup finely diced red onion or green onion (optional)
- 2 tablespoons chopped fresh herbs (parsley, dill, or chives)
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- (Feel free to include or omit chicken/tuna as desired—it’s delicious either way.)
Instructions
- Prep the Eggs: If you haven’t already boiled your eggs, cook them to your preferred doneness (around 10 minutes for firm yolks). Peel and chop them into bite-sized pieces.
- Combine the Base: In a large bowl, whisk together Greek yogurt (or mayo), mustard, salt, and pepper. Taste and adjust seasonings if needed.
- Add Proteins & Veggies: Gently fold in chopped eggs, chicken, tuna, celery, onion, and fresh herbs. Stir until all ingredients are evenly coated in the creamy base.
- Taste & Adjust: Add more salt, pepper, mustard, or herbs to suit your palate. If you prefer a thinner consistency, stir in a tablespoon of milk or water; for a thicker consistency, add more yogurt/mayo.
- Serve & Enjoy: Serve immediately on bread, lettuce wraps, or with crackers. Alternatively, refrigerate for at least 30 minutes to let flavors meld.
Notes
- Storage: Keep leftover salad components in separate containers in the fridge for up to 2 days. Assemble and dress just before serving.
- Make-Ahead: Boil eggs, cook potatoes, and blanch green beans in advance to save time.
- Gluten-Free Option: Naturally gluten-free—no changes needed.
- Substitutions: Swap tuna for salmon, grilled chicken, or chickpeas (for a vegetarian twist).
- Extra Protein: Double the tuna or add an extra egg if you prefer a heftier meal.
Pro Tip After Preparing
For the freshest taste and texture, add delicate herbs and crunchy vegetables (like celery or onion) just before serving. This ensures they remain crisp and vibrant.
Frequently Asked Questions
Can I omit either chicken or tuna?
Absolutely! Feel free to use only eggs, or just eggs and chicken, or eggs and tuna, depending on your preference.
How can I make it spicier?
Add a bit of hot sauce, a pinch of cayenne pepper, or some finely diced jalapeño to the mix.
What if I don’t have fresh herbs?
Dried herbs can work in a pinch; start with about half the amount and adjust to taste.
Is it okay to freeze egg salad?
Freezing can alter the texture of eggs and yogurt/mayo. It’s best enjoyed fresh or refrigerated, not frozen.
Wrapping it up
Satisfy your protein needs and taste buds with this High Protein Egg Salad. Combining the creaminess of Greek yogurt or mayo with chopped eggs, chicken, and tuna, it’s a nutritious and versatile dish that fits easily into busy lifestyles.
Whip up a batch today and relish a quick, tasty meal that’s ready whenever hunger strikes!
