If you’re craving a creamy high protein egg salad, this version is about to become your go-to. And no, I’m not kidding when I say that.
This high protein egg salad with Greek yogurt is quick and delicious while still being lighter than traditional recipes.
It’s low carb, lower calorie than classic versions, and packed with protein to help keep you full longer. (For my gym and weight loss girlfriends, I know this is music to your ears.)
If you’re making sandwiches, wraps, or lettuce cups, this recipe makes lunch simple without sacrificing flavor.
And if you love egg salad but want something thicker, creamier, and more balanced, this is it.
Why This Is the Best High Protein Egg Salad Recipe
Traditional egg salad can feel heavy. By using Greek yogurt as part of the base, this recipe increases protein while keeping the texture creamy and smooth.
It still feels indulgent, but it’s lighter and more balanced.
Because it’s naturally low carb, it works beautifully for lettuce wraps or bowls.
And since it’s high in protein, it makes a great meal prep option for busy weeks.
Ingredients for High Protein Egg Salad with Greek Yogurt
Eggs: Use large eggs and boil them just until set so the yolks stay creamy but not dry.
Cream Cheese: I like to use cream cheese over mayo to give the egg salad a thicker texture. It helps create that classic creamy consistency.
Plain Greek Yogurt: It keeps this egg salad lighter and lower calorie while still smooth and satisfying.
Dijon Mustard: Adds a little tang that balances the other flavors.
Lemon Juice: You can substitute with lime juice or a little bit of rice vinegar if you don’t have lemon.
Dill: I highly recommend using fresh dill over dried. It gives this egg salad so much flavor.
Salt and Black Pepper: To taste.
Paprika: Optional, but I highly recommend it for added flavor.
How to Make High Protein Egg Salad
Step 1: Boil and Prepare the Eggs
Add the eggs to a pot of water and bring to a boil.
Let them cook for 9 to 10 minutes until fully set.
Transfer immediately to an ice bath and allow them to cool completely before peeling. Once cooled, peel and roughly chop the eggs.
Step 2: Prepare the Creamy Base
In a separate bowl, mix the cream cheese, Greek yogurt, Dijon mustard, and lemon juice until smooth and fully combined.
Make sure the cream cheese is softened so the mixture blends evenly. Then add the salt, black pepper, and paprika.
Gently whisk everything together until evenly mixed.
Step 3: Combine Everything
Add the chopped eggs to a mixing bowl and lightly mash them with a fork, keeping some texture. Then pour the creamy mixture over the eggs.
Step 4: Add Dill, Chill and Serve
Add the dill and combine. Taste and adjust seasoning if needed.
Refrigerate for at least 30 minutes to let the flavors develop, then serve as desired.
Is This Egg Salad Recipe Low Carb or Low Calorie?
Yes. This high protein egg salad is naturally low carb since it’s made primarily from eggs and dairy.
To keep it fully low carb, serve it in lettuce cups or over greens instead of bread.
It is also lower calorie than traditional versions made fully with mayonnaise.
Greek yogurt helps lighten the texture while increasing protein, making this recipe both filling and balanced.
How to Serve High Protein Egg Salad
You can enjoy this high protein egg salad in several ways.
Spoon it onto toasted whole wheat bread for a classic sandwich.
Roll it into a wrap for an easy packed lunch. Serve it in lettuce cups for a lighter option.
Or add a scoop over this chickpea salmon salad (like I typically do) for a quick protein bowl.
It also works beautifully for meal prep since it stores well in the refrigerator for several days.
Tips for the Creamiest Egg Salad
Tip 1: Do not overcook the eggs, as this can make the texture dry. However, if you overcook the eggs, the creamy cheese does help to revive it.
Tip 2: An ice bath helps stop the cooking process and makes peeling easier. I suggest you don’t skip it.
Tip 3: Allow the egg salad to chill before serving. This step makes a big difference in flavor, because it gives all the ingredients time to meld together.
Tip 4: If you prefer a smoother texture, mash the eggs more thoroughly. If you like more texture, keep them slightly chunky. It’s up to you.
I hope you enjoy this high protein egg salad recipe. Let me know in the comments if you give it a try and what you decided to serve it with.
High Protein Egg Salad with Greek Yogurt
Ingredients
- 6 eggs - large, hard-boiled and chopped
- 3 tbsps cream cheese - softened
- ⅓ cup plain Greek yogurt
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- 2 tbsps dill - fresh, finely chopped
- ½ tsp salt - to taste
- ¼ tsp black pepper - to taste
- ¼ tsp paprika
Instructions
- Bring a pot of water to a boil. Gently lower in the eggs and boil for 9 to 10 minutes. Transfer to an ice bath and allow them to cool completely before peeling.
- Chop the peeled eggs and place them in a mixing bowl. Lightly mash with a fork, leaving some texture.
- In a separate bowl, mix the cream cheese, Greek yogurt, Dijon mustard, and lemon juice until smooth and creamy.
- Add the creamy mixture to the eggs. Stir in the dill, salt, pepper, and paprika. Mix gently until fully combined.
- Taste and adjust seasoning if needed. Chill for at least 30 minutes before serving to allow the flavors to develop.
