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 keeps the macros in check, making it perfect for quick meals, snacks, or meal prep.
Simple Ingredients
This recipe uses a mix of whole eggs, Greek yogurt, and a small amount of mayonnaise to create a creamy texture without overloading on fat. Green peas add volume and a slight sweetness, while mustard and onion bring sharpness and balance.
Best Ways to Enjoy It
Serve this egg salad in lettuce cups for a lighter option, on toast for a more filling meal, or alongside sliced peppers and vegetables for a high-volume snack. It also works great as a meal prep option since the flavor improves slightly after chilling.
Inspiration
At CraveSmart, we take viral recipes and rebuild them with smarter macros, cleaner ingredients, and clear step-by-step instructions so they actually work in real kitchens.
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 (3g) onion powder 5ml (3g) onion powder
- Salt and pepper to taste Salt and pepper to taste
Wet Ingredients
- 5 medium eggs (250g) 5 medium eggs (250g)
- ½ cup (75g) green peas 120ml (75g) green peas
- ¼–⅓ red onion (40g), finely diced ¼–⅓ red onion (40g), finely diced
- 2 tbsp (30g) mayonnaise 30ml (30g) mayonnaise
- 5 tbsp (75g) 0% Greek yogurt 75ml (75g) 0% Greek yogurt
- 1 tbsp (15g) Dijon or whole grain mustard 15ml (15g) Dijon or whole grain mustard
Optional
- 2 tbsp (8g) fresh herbs (parsley, chives, or dill) 30ml (8g) 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 7½ 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.
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