Snack
High-Protein Egg Salad
A high-protein, high-volume egg salad packed with nutrients. Creamy, flavorful, and perfect for a quick healthy meal.
Why You’ll Love This Recipe
This egg salad is creamy, filling, and packed with protein without feeling heavy. It hits that comfort-food vibe but stays balanced enough for everyday eating.
Simple Ingredients
This works because of the texture balance.
The eggs and yogurt keep it creamy, the peas add volume, and the onion brings just enough bite. When everything is chopped evenly, the whole thing comes together better and tastes more balanced.
Best Ways to Enjoy It
Serve this in lettuce cups for a lighter option, on toast for something more filling, or with sliced vegetables for a quick high-protein snack. It also works well as a meal prep option since the flavor improves slightly after chilling.
Inspiration
At CraveSmart, we take simple recipes and refine them so they actually work consistently and fit into real routines.
Tools That Make This Turn Out Right
This is one of those recipes where prep matters more than cooking.
Most people end up with egg salad that’s:
- uneven in texture
- too chunky in some bites and too soft in others
- or just takes longer than it should
This is what fixes that.
Vegetable chopper (this is the biggest upgrade)
This is what makes everything consistent.
I’ve tried cheaper versions and they don’t compare. This one is noticeably sturdier and gives you evenly chopped onion, herbs, and add-ins in seconds instead of a few minutes of chopping.
👉 Basic version: https://amzn.to/41xnly4
👉 Full 14-in-1 version: https://amzn.to/4sBNxno
Once everything is the same size, the texture is just better and more balanced.
Mixing bowls
Having solid mixing bowls just makes everything easier to mix and adjust.
Stainless: https://amzn.to/47m1j4S
Glass: https://amzn.to/41x4rHC
High-Protein Egg Salad
Prep Time
10 mins
Cook Time
8 mins
Total Time
18 mins
Servings
2
Calories
270
Protein
22g
Carbs
10g
Fat
15g
Ingredients
Switch between US and metric measurements. Metric conversions are approximate.
Dry Ingredients
- 1 tsp onion powder 5ml onion powder
- Salt and pepper, to taste Salt and pepper, to taste
Wet Ingredients
- 5 medium eggs 5 medium eggs
- 1/2 cup green peas 120ml green peas
- 1/4–1/3 red onion, finely diced 1/4–1/3 red onion, finely diced
- 2 tbsp mayonnaise 30ml mayonnaise
- 5 tbsp 0% Greek yogurt 75ml 0% Greek yogurt
- 1 tbsp Dijon or whole grain mustard 15ml Dijon or whole grain mustard
Optional
- 2 tbsp fresh herbs (parsley, chives, or dill) 30ml fresh herbs (parsley, chives, or dill)
- Cos lettuce, capsicum, or peppers for serving Cos lettuce, capsicum, or peppers for serving
Instructions
- Boil the eggs for 7 1/2 to 8 minutes.
- Transfer immediately to an ice bath, then peel and halve.
- Mash the green peas in a bowl.
- Finely dice the red onion.
- Add the eggs, peas, onion, mayonnaise, Greek yogurt, and mustard to a large bowl.
- Season with onion powder, salt, and pepper.
- Mix and mash to your desired texture.
- Serve immediately or chill before serving.
Tips
- Use an ice bath to stop cooking and keep the yolks creamy.
- Adjust the mash level depending on whether you want chunky or smooth.
- Let it chill for 30 minutes for even better flavor.
Variations
- Add chopped celery for extra crunch.
- Use avocado instead of some mayo for a healthier fat source.
- Add chili flakes or hot sauce for heat.
Storage
- Store in an airtight container in the fridge for up to 3 days.
- Do not freeze.
FAQ
Is this good for meal prep?
Yes. It stores well for a few days and is perfect for quick meals or snacks.
Can I lower the calories?
Reduce the mayonnaise and replace more of it with Greek yogurt.
How should I serve it?
Serve with lettuce cups, peppers, or on toast depending on your macros.
Source Note
Inspired by @shredhappens and adapted for CraveSmart.
You May Also Like
Snack • Dinner
High-Protein Garlic Naan
Soft, cheesy garlic naan made with a high-protein dough. Quick to make, pan-fried, and packed with flavor.
Snack
High-Protein Stuffed Chicken Fries
Crispy, cheesy stuffed chicken fries made with a chicken mince coating and melty mozzarella center. High in protein and air-fried for an easy viral-style dinner or snack.
Snack • Desserts
Popcorn Slice
Chocolate popcorn slice with a salty sweet crunch. A high-protein no-bake snack that’s easy to make and perfect chilled.