This excessive protein egg salad is made with fewer yolks and light-weight mayo for a creamy, satisfying texture—with out the additional energy. It’s a wholesome, low calorie, low fats possibility for breakfast, lunch, or meal prep.
Excessive Protein Egg Salad
For those who love egg salad (which I do!) however need one thing a bit of lighter, this excessive protein egg salad is for you. I exploit a easy trick to make it decrease in energy with out sacrificing style: use all of the whites, however solely half the yolks. The outcome? Creamy, flavorful egg salad with loads of protein—and fewer energy and fats. Excellent should you’re making an attempt to hit your macros or should you’re on a low-fat weight loss plan. Serve it on toast with arugula, scoop it into lettuce cups or a pita, sourdough toast or simply eat it by the spoonful—no judgment right here!
Why This Excessive Protein Egg Salad Works!
Eggs are naturally excessive in protein, however the yolks additionally include a lot of the energy and fats. My easy trick? Use simply half the yolks. You continue to get that traditional egg salad texture and taste—simply with fewer energy and half the fats.
- Excessive in protein, low in fats: Made with extra egg whites and light-weight mayo for a leaner, satisfying meal.
- Dairy-free & gluten-free: No yogurt or hidden elements—simply easy, clear flavors.
- Low calorie: Fewer yolks = fewer energy, with out sacrificing style.
- Versatile: Excellent for breakfast, lunch, meal prep, or a quick high protein snack.
In search of extra concepts? Take a look at my high protein meals, or easy breakfast recipes you’ll be able to prep forward.
How To Make Excessive Protein Egg Salad
This simple recipe comes collectively shortly with just some easy elements. Right here’s methods to make it—see the recipe card under for printable directions and full diet data.
- Begin by making the hard boiled eggs on the range, Instant Pot hard boiled eggs (best to peel) or my Air Fryer hard boiled eggs.
- Rinse underneath chilly water, then peel.
- Separate the yolks from the egg whites and discard 2 of the yolks. (I give them to my canine!)
- Chop them up and mix with the mayonnaise, Dijon, scallions or chives, and salt and pepper, to style. You possibly can scale this as much as meal prep for the week.
Variations
I prefer to hold my egg salad easy—that’s simply my private desire. However if you wish to swap issues up, listed here are a number of simple methods to make it your individual:
- Veggies: Add chopped celery or bell peppers, for crunch
- Briny Taste: Add chopped pickles, capers, olives or cornichons.
- Hate Mayo? Use Greek yogurt as an alternative.
- Spices: Add some paprika, curry powder, all the pieces bagel seasoning… the concepts or infinite.
Have enjoyable with it and adapt it to your style!
Protein In Eggs and Egg Whites
Entire eggs are among the many most nutritious meals obtainable. Every massive egg incorporates roughly 72 energy, 6.3 grams of protein, and 4.8 grams of fats according to the USDA. The egg white supplies about 3.6 grams of protein with minimal energy and nearly no fats, making it a superb alternative for these looking for high-quality protein with out added fats National Agricultural Library. By substituting some yolks with further egg whites, you keep the protein advantages whereas decreasing total fats and calorie consumption.
Meal Prep:
Double or triple this recipe as wanted. Refrigerate in an hermetic container as much as 4 days.
Extra Egg Salad Recipes:
This low fats egg salad is certainly one of my favourite go-tos. For those who love this, take a look at extra egg salad recipes and high protein recipes—excellent for any meal of the day.
Yield: 1 serving
Serving Measurement: 1 salad
- Begin by making the laborious boiled eggs. You possibly can comply with my traditional range high hard boiled egg recipe, or my instant pot eggs or air fryer eggs.
As soon as cooked, rinse underneath chilly water and peel.
Separate the yolks from the egg whites and discard 2 of the yolks. (My canine loves them!)
Chop the eggs and mix with mayonnaise, dijon mustard, scallions, salt and pepper. You possibly can scale this as much as prep forward for the week.
Final Step:
Please leave a rating and comment letting us understand how you preferred this recipe! This helps our enterprise to thrive and proceed offering free, high-quality recipes for you.Double or triple this recipe as wanted. Refrigerate in an hermetic container as much as 4 days.
Serving: 1 salad, Energy: 244 kcal, Carbohydrates: 4 g, Protein: 19 g, Fats: 14 g, Saturated Fats: 4 g, Ldl cholesterol: 378 mg, Sodium: 470 mg, Sugar: 1 g
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