If you’re searching for a delightful and nutritious salad that packs a serious punch of protein without weighing you down, this High-Protein Egg Salad (Low Calorie) Recipe is about to become your new best friend. It’s creamy, tangy, and fresh, making for an ideal lunch or snack that fuels your day with minimal calories but maximum flavor. Whether you’re a seasoned egg salad lover or just stepping into this classic combo, this recipe balances simplicity with a smart twist to keep things exciting and satisfying.
Ingredients You’ll Need
Each ingredient in this recipe plays a vital role in crafting a perfect balance of creamy texture, bright flavor, and that inviting pop of color. The simplicity here is what makes this dish so approachable and adaptable to your personal taste.
- 4 large hard boiled eggs (peeled): The star protein of the dish, offering creaminess and substance when chopped.
- 4 teaspoons light mayonnaise: A lower-calorie twist that keeps the salad smooth without overshadowing the eggs.
- 1/2 teaspoon Dijon mustard: Adds tang and a subtle depth of flavor that lifts the whole mix.
- 2 tbsp green scallions (or chives, chopped): Freshness and a mild onion kick that brightens every bite.
- Kosher salt and fresh pepper to taste: Essential seasoning elements that bring all the flavors into harmony.
How to Make High-Protein Egg Salad (Low Calorie) Recipe
Step 1: Perfect Your Hard Boiled Eggs
Start by cooking your eggs to perfection. You can choose your favorite method — classic stovetop, instant pot, or even the air fryer — but the key is to achieve that firm white with a slightly creamy yolk center for the best texture in your salad. After cooking, rinse them under cold water to stop the cooking process and make peeling much easier.
Step 2: Prep the Eggs
Once peeled, separate the yolks from the whites. Here’s a little trick for managing calories while keeping the protein high: discard two of the yolks. This step smartly reduces fat and calories but retains enough yolk to keep that rich flavor. Bonus: those extra yolks can be a tasty treat for pets!
Step 3: Combine Ingredients
Chop the egg whites and the remaining yolks finely, then place them in a bowl. Add the light mayonnaise, Dijon mustard, and chopped green scallions. Season generously with kosher salt and fresh pepper. Give everything a gentle stir to combine, keeping the texture chunky yet spreadable.
Step 4: Taste and Adjust
This final step is crucial because every batch can taste a little different depending on your mayo or how fresh your scallions are. Taste the salad and adjust the seasoning to your liking, whether that means a pinch more salt, a smidge more mustard, or extra pepper for a subtle kick.
How to Serve High-Protein Egg Salad (Low Calorie) Recipe
Garnishes
Fresh herbs like dill, parsley, or extra chives really shine on this salad by adding bursts of color and fresh aroma. A sprinkle of paprika or a dash of hot sauce can also elevate the flavors and add an inviting visual charm.
Side Dishes
This egg salad pairs beautifully with crunchy raw veggies such as celery sticks, cucumber slices, or bell pepper strips for a refreshing contrast. Alternatively, serve it atop whole-grain crackers or in a lettuce wrap to keep things light and fresh.
Creative Ways to Present
Beyond the traditional sandwich or bowl, try using this egg salad as a filling for avocado halves, stuffing it into cherry tomatoes, or layering it over a vibrant grain bowl for a satisfying and colorful meal.
Make Ahead and Storage
Storing Leftovers
This High-Protein Egg Salad (Low Calorie) Recipe keeps well in an airtight container in the refrigerator for up to three days. The flavors actually deepen over time, making it perfect for meal prep or quick lunches throughout the week.
Freezing
Freezing egg salad is generally not recommended because the mayonnaise and eggs can separate and become watery when thawed, which impacts texture and flavor. It’s best enjoyed fresh or refrigerated.
Reheating
Since this salad is best served cold, reheating isn’t necessary. However, if you prefer it slightly warmer, allow it to sit out at room temperature for about 15 minutes before serving to take the chill off without losing its fresh, creamy appeal.
FAQs
Can I use regular mayonnaise instead of light?
Absolutely! Regular mayonnaise will make the salad richer and creamier but also higher in calories. Using light mayo keeps it low calorie while still maintaining a delicious texture.
Is it necessary to discard some yolks?
No, it’s your choice! Removing yolks lowers calories and fat, but keeping all yolks will result in a creamier, more traditional egg salad. Both ways are delicious.
How can I make this recipe vegan or vegetarian without eggs?
This particular recipe focuses on eggs for a high protein boost, but for a vegan twist, try mashed chickpeas or crumbled tofu seasoned similarly for a protein-rich alternative.
Can I add other vegetables to this egg salad?
Definitely! Adding diced celery, bell peppers, or even pickles can introduce crunch and a new layer of flavor, making the salad even more exciting and nutritious.
Does this salad keep well for meal prep?
Yes, it’s great for meal prep! Store it in a sealed container and enjoy fresh throughout the week. Just give it a quick stir before eating if any liquid separates.
Final Thoughts
There’s something incredibly satisfying about a simple, well-made egg salad that feels both nourishing and indulgent at the same time. This High-Protein Egg Salad (Low Calorie) Recipe is a fantastic way to enjoy all those benefits without the calorie overload, making it a perfect addition to your weekly meal rotation. Go ahead and whip it up for a quick, tasty, and versatile dish that’s sure to brighten your day.
Print
High-Protein Egg Salad (Low Calorie) Recipe
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 1 serving
- Category: Salad
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Description
A high-protein, low-calorie egg salad recipe perfect for a healthy meal or snack. This recipe uses hard boiled eggs combined with light mayonnaise, Dijon mustard, and fresh scallions for a flavorful and satisfying salad that’s easy to prepare and great for meal prep.
Ingredients
Eggs
- 4 large hard boiled eggs (peeled)
Salad Dressing
- 4 teaspoons light mayonnaise (check labels for Whole30 compliance)
- 1/2 teaspoon Dijon mustard
Add-ins and Seasoning
- 2 tablespoons green scallions or chives, chopped
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare hard boiled eggs: Cook 4 large eggs using your preferred method such as stovetop boiling, Instant Pot, or air fryer. Once cooked, rinse them under cold water to cool.
- Peel and separate: Peel the cooled eggs carefully. Separate the yolks from the whites, discarding two yolks to reduce fat and calories (optional, can be used for pets).
- Chop eggs: Chop the egg whites and remaining yolks into small pieces for mixing.
- Mix and season: In a mixing bowl, combine chopped eggs with 4 teaspoons light mayonnaise, 1/2 teaspoon Dijon mustard, and 2 tablespoons chopped scallions. Season with kosher salt and freshly ground black pepper to taste. Mix thoroughly to combine all ingredients.
- Serve or store: The egg salad is ready to eat immediately or can be prepared in larger quantities and stored in the refrigerator for meal prep throughout the week.
Notes
- For best texture, use light mayonnaise to keep the calorie count low.
- Discarding some egg yolks reduces fat and calories but retains protein from the whites and yolks used.
- Scallions can be substituted with chives or green onions.
- This recipe scales well for multiple servings; simply multiply ingredients accordingly.
- Ensure to check mayonnaise labels if following Whole30 guidelines.
