This creamy High-Protein Egg Salad is loaded with hard-boiled eggs, Greek yogurt, avocado, fresh herbs, and crunchy vegetables. It’s perfect for meal prep, sandwiches, lettuce wraps, crackers, or served over a fresh salad. The combination of Greek yogurt and eggs makes it extra rich in protein while keeping it lighter than traditional egg salad.

Prep Time: 15 minutes
Cook Time: 10–12 minutes (for boiling eggs)
Total Time: 25 minutes
Servings: 4

Ingredients

For the Egg Salad

• 8 large hard-boiled eggs, peeled and chopped
• 1 ripe avocado, diced
• ½ cup plain nonfat Greek yogurt
• 2 tablespoons mayonnaise (optional, for extra creaminess)
• 2 teaspoons Dijon mustard
• 1 teaspoon fresh lemon juice
• ¼ cup red onion, finely diced
• 2 tablespoons fresh chives, chopped
• 2 tablespoons fresh parsley, chopped
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• Salt and freshly ground black pepper, to taste

Optional Add-Ins

• 1 celery stalk, finely diced
• 1 tablespoon chopped dill
• 1 teaspoon pickle relish
• Crumbled feta cheese
• Everything bagel seasoning
• Crushed red pepper flakes
• Baby spinach or arugula

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Instructions

Step 1: Cook the Eggs

Place eggs in a saucepan and cover with cold water.

Bring to a boil, then cover, remove from heat, and let stand for 10–12 minutes.

Transfer the eggs to an ice bath for 5 minutes before peeling.

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Step 2: Prepare the Dressing

In a medium bowl, whisk together:

• Greek yogurt
• Mayonnaise (if using)
• Dijon mustard
• Lemon juice
• Garlic powder
• Paprika
• Salt
• Pepper

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Step 3: Assemble

Fold in:

• Chopped eggs
• Avocado
• Red onion
• Chives
• Parsley

Mix gently to keep the avocado and eggs in chunky pieces.

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Step 4: Chill

Refrigerate for 20–30 minutes to allow the flavors to blend.

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Serving Suggestions

Serve:

• On whole-grain toast
• In lettuce wraps
• Stuffed into pita pockets
• With cucumber slices
• On crackers
• Over mixed greens
• In meal-prep lunch boxes
• As a filling for wraps or sandwiches

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Storage

Refrigerator:

Store in an airtight container for up to 3 days.

Do Not Freeze

The texture of the eggs, yogurt, and avocado will change after thawing.

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Tips for Success

• Use eggs that are a few days old—they peel more easily.
• Cool eggs completely before chopping.
• Add avocado just before serving for the freshest texture if making ahead.
• Fresh herbs provide the best flavor.
• Adjust the mustard and lemon juice to your taste.

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Approximate Nutrition (Per Serving)

• Calories: 285
• Protein: 22 g
• Fat: 18 g
• Carbohydrates: 6 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 330 mg

Nutrition values are approximate and may vary depending on the brands and optional ingredients used.

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Nut Information

Naturally Free From

• Peanuts
• Tree nuts (almonds, walnuts, pecans, cashews, pistachios, hazelnuts, macadamias, Brazil nuts)

Potential Nut Concerns

Always check labels on:

• Greek yogurt
• Mayonnaise
• Dijon mustard
• Seasonings

Although these ingredients are generally nut-free, some brands may be manufactured in facilities that also process tree nuts or peanuts.

Nut-Free Preparation Tips

• Use certified nut-free ingredients if preparing for someone with a severe nut allergy.
• Wash hands, utensils, and cutting boards thoroughly to avoid cross-contamination.
• Store the salad in a clean, sealed container.

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Frequently Asked Questions

Can I make this without mayonnaise?
Yes. Greek yogurt alone creates a creamy, high-protein dressing with less fat.

Can I make it dairy-free?
Yes. Replace the Greek yogurt with a dairy-free plain yogurt and omit the mayonnaise or use a dairy-free version.

How long does egg salad last?
It stays fresh in the refrigerator for up to 3 days when stored in an airtight container.

Can I meal prep this recipe?
Absolutely. For the best texture, add the diced avocado just before serving.

Can I add more protein?
Yes. Mix in chopped grilled chicken, canned tuna, smoked salmon, cottage cheese, or extra egg whites to boost the protein even further.

Is this recipe low carb?
Yes. Each serving contains about 6 grams of carbohydrates, making it suitable for many low-carb eating plans.

Can I use only egg whites?
Yes. Replace some or all of the whole eggs with chopped hard-boiled egg whites to reduce fat while maintaining a high protein content, though the salad will be less rich and creamy.