Finding yourself staring into the fridge at 2 PM, hungry for something quick but dreading the carb-heavy leftovers is a familiar moment. As a mom of three, I live for meals that save my day without ruining my progress. This High Protein Egg Salad Low Cal, Low Carb recipe came to me in one such frantic hour.
I needed a lunch that would fuel me through carpool and soccer practice, not weigh me down. This creamy, satisfying salad delivers big flavor without the guilt. It is truly a high protein egg salad low cal low carb masterpiece that my whole family enjoys.
You get the classic comfort of egg salad, but this version fits perfectly into a healthy lifestyle. It is a high-protein egg salad option you can feel good about. Let me share my secret to a lunch that never gets old.
WHY YOU’LL LOVE THIS RECIPE
This high protein egg salad low cal, low carb recipe is a game changer. You will love how simple it is. It comes together in minutes with basic ingredients.
It also keeps you full for hours. The protein keeps hunger at bay. The low carb count supports your goals.
You finally get a versatile recipe that works for meal prep, a quick lunch, or a post-workout snack. This aligns with your wellness journey. It is truly the best high-protein egg salad low cal low carb you will ever make.
Print
High Protein Egg Salad Low Cal, Low Carb
- Total Time: 30 mins
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
This High Protein Egg Salad Low Cal, Low Carb recipe is a quick, creamy, and satisfying lunch that fuels you without the carb-heavy guilt. Made with hard-boiled eggs, Greek yogurt, Dijon mustard, celery, and fresh dill, it delivers 22g of protein per serving and only 4g of carbs. Perfect for meal prep, a post-workout snack, or a family-friendly meal.
Ingredients
8 large eggs
1/3 cup plain Greek yogurt
1 tbsp Dijon mustard
1 stalk celery (diced)
2 tbsp fresh dill (chopped)
Salt to taste
Pepper to taste
Instructions
- Place eggs in a saucepan and cover with cold water. Bring to a boil, then turn off heat, cover, and let sit for 10 minutes
- Drain hot water and run cold water over eggs until cool. Peel the eggs and chop into small pieces
- In a small bowl, whisk together Greek yogurt, Dijon mustard, salt, and pepper until smooth
- In a medium bowl, combine chopped eggs, diced celery, and fresh dill. Pour dressing over and mix gently. Adjust seasoning to taste
- For best flavor, chill for 20 minutes before serving
Notes
For perfect hard-boiled eggs, use room temperature eggs and do not over-boil (a green ring around the yolk indicates overcooking).
Let the salad chill for 20 minutes before serving to allow flavors to meld.
Store in an airtight container in the refrigerator for up to 3 days. Do not freeze.
Serve on lettuce, in lettuce wraps, in cucumber boats, or with bell pepper slices or celery sticks.
- Prep Time: 20 mins
- Cook Time: 10 mins
- Category: Lunch
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 serving (approx. 1/4 of recipe)
- Calories: 180 kcal
- Sugar: 2 g
- Sodium: 250 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 22 g
- Cholesterol: 370 mg
Keywords: egg salad, high protein, low calorie, low carb, keto, gluten free
INGREDIENTS YOU’LL NEED
For this high protein egg salad low cal low carb, you need just a few simple staples.
| Ingredient | Amount | Notes |
|---|---|---|
| Large Eggs | 8 | Provides the protein base. |
| Plain Greek Yogurt | 1/3 cup | Swap for mayo for lower fat & higher protein. |
| Dijon Mustard | 1 tbsp | Adds tang and flavor. |
| Celery | 1 stalk, diced | Adds crunch without carbs. |
| Fresh Dill | 2 tbsp | Fresh herbs elevate the taste. |
| Salt & Pepper | To taste | Essential for seasoning. |
SUBSTITUTIONS & VARIATIONS
You can easily customize this high protein egg salad low cal low carb recipe. For a richer flavor, add a tablespoon of mashed avocado. You can also use red onion instead of celery for more bite.
If you need a dairy-free option, use a dairy-free plain yogurt. Add a pinch of paprika or curry powder for a flavor twist. Remember, the key is keeping it high protein egg salad low cal friendly.
You can easily customize this high protein egg salad low cal low carb recipe. For a richer flavor, add a tablespoon of mashed avocado. If you’re looking for another creative high-protein breakfast or snack, try this High Protein Blueberry Cottage Cheese Bake for a sweet alternative.
STEP-BY-STEP INSTRUCTIONS
First, place your eggs in a saucepan and cover them with cold water. Bring the water to a boil. Once boiling, turn off the heat, cover the pot, and let it sit for 10 minutes.
Then, drain the hot water and run cold water over the eggs until they cool completely. This makes peeling easy.
Next, peel the hard-boiled eggs. Chop them into small, even pieces. Place the chopped eggs in a medium bowl.
Now, mix the dressing. In a small bowl, combine the Greek yogurt, Dijon mustard, salt, and pepper. Stir until smooth.
Finally, pour the dressing over the chopped eggs. Add the diced celery and fresh dill. Mix everything gently until coated.
Taste and adjust seasoning. Your high protein egg salad low carb is ready to serve.
PRO TIPS FOR SUCCESS
For the best high protein egg salad low cal low carb, always use room temperature eggs for even cooking. Do not over-boil them, as a green ring around the yolk means they are overcooked. If you crave a protein-packed dessert, these High Protein Brownie Bites are a perfect guilt-free treat.
STORAGE & REHEATING TIPS
Store your high protein egg saladlow carb in an airtight container in the refrigerator. It keeps fresh for up to three days. Do not freeze this salad as the texture will become watery.
Because it is served cold, you do not need to reheat it. Take it out of the fridge a few minutes before eating to take the chill off.
WHAT TO SERVE WITH THIS RECIPE
This high protein egg salad low cal low carb is incredibly versatile. Serve it on lettuce, in wraps, or stuff it into cucumber boats. For a heartier meal, pair it with this Creamy High Protein Beef Pasta for a satisfying dinner.
FAQS
Can I use regular mayonnaise instead of yogurt?
Yes, you can. However, that will increase the calories and fat. The yogurt keeps it a high-protein egg salad low cal low carb recipe.
How do I make the perfect hard-boiled egg?
Use my foolproof method above. Starting with cold water and letting them sit off heat is key.
Is this recipe keto-friendly?
Absolutely. With only the protein from eggs and yogurt, it fits perfectly into a ketogenic diet as a high-protein egg salad low cal low carb meal.
Can I add other protein?
Yes. Mixed in some shredded chicken or crumbled bacon for an extra protein boost. Just keep an eye on the carb count.
Egg salad is a classic dish often made with mayonnaise, but a high protein egg salad low cal low carb version substitutes Greek yogurt for a healthier profile. This adaptation aligns with modern dietary trends focusing on Protein while minimizing calories and carbohydrates.