This high protein egg salad is creamy, fresh and so much lighter than classic versions thanks to Greek yogurt instead of mayo. It’s packed with flavour from Dijon, fresh dill, chopped pickles and red onion, and has extra volume and protein from added egg whites. Perfect for meal prep, sandwiches, wraps or a quick high protein snack.
Adding extra egg whites gives you more volume and protein without heaviness, while fresh dill, chopped pickles, cucumber and red onion add crunch and brightness.
It’s the ideal meal prep recipe because it keeps well for days, and you can use it in so many ways – stuffed into wraps, served on sourdough, paired with fresh greens or eaten straight from the spoon when you want something filling, healthy and high protein.
If you want a quick lunch that feels creamy and indulgent but is actually nourishing and macro friendly, this is the recipe you’ll come back to every week.
Serving Ideas
- On toast or sourdough
- Wrapped in a tortilla or lettuce wraps
- Stuffed into sandwiches or sliders
- Served over a leafy salad or grain bowl
- With rice cakes for a high protein snack
- As a dip with cucumber, carrots or crackers
Variations
- Spicy: Add chili flakes, cayenne or hot sauce.
- Extra Creamy: Add 2 tbsp cottage cheese.
- Herby: Add parsley, chives or basil.
- Pickle Lover: Increase chopped pickles to 1/3 cup.
- Avocado Egg Salad: Swap some yogurt for mashed avocado.
Ingredients
- 6 large whole eggs
- 8 large egg whites
- 3/4 cup nonfat plain Greek yogurt
- 1 tbsp Dijon mustard
- 1/4 cup pickles finely chopped
- 1 tbsp apple cider vinegar or lemon juice
- 2 tbsp fresh dill finely chopped
- 1/4 tsp salt adjust to taste
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika
- 1/3 cup celery finely chopped
- 2 tbsp finely chopped red onion
Instructions
- Bring a pot of water to a boil and carefully lower in the whole eggs and egg whites. If using a silicone egg mold for the whites, place that in the pot as well.
- Boil for 9 to 10 minutes until fully cooked.
- Transfer the eggs to an ice bath and let them cool for 5 to 10 minutes.
- Peel the eggs and chop them into small bite sized pieces.
- In a large mixing bowl, stir together the Greek yogurt, Dijon, chopped pickles, vinegar or lemon juice, dill, salt, pepper and smoked paprika.
- Add the chopped eggs, cucumber or celery and red onion, then gently fold everything together until combined.
- Chill for 30 minutes for the best flavour, or enjoy immediately.
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