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
Should you love egg salad (which I do!) however need one thing just a little lighter, this excessive protein egg salad is for you. I take advantage of a easy trick to make it decrease in energy with out sacrificing style: use all of the whites, however solely half the yolks. The end result? Creamy, flavorful egg salad with loads of protein—and fewer energy and fats. Excellent in case you’re attempting to hit your macros or in case you’re on a low-fat weight-reduction 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 comprise many of the energy and fats. My easy trick? Use simply half the yolks. You continue to get that basic 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 substances—simply easy, clear flavors.
- Low calorie: Fewer yolks = fewer energy, with out sacrificing style.
- Versatile: Excellent for breakfast, lunch, meal prep, or a fast excessive protein snack.
In search of extra concepts? Try my excessive protein meals, or simple breakfast recipes you possibly can prep forward.
How To Make Excessive Protein Egg Salad
This simple recipe comes collectively shortly with only a few easy substances. Right here’s learn how to make it—see the recipe card beneath for printable directions and full vitamin data.
- Begin by making the exhausting boiled eggs on the range, Immediate Pot exhausting boiled eggs (best to peel) or my Air Fryer exhausting 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 below are just a few simple methods to make it your personal:
- 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, the whole lot bagel seasoning… the concepts or infinite.
Have enjoyable with it and adapt it to your style!
Protein In Eggs and Egg Whites
Complete eggs are among the many most nutritious meals obtainable. Every giant egg accommodates roughly 72 energy, 6.3 grams of protein, and 4.8 grams of fats based on 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 searching for high-quality protein with out added fats Nationwide Agricultural Library. By substituting some yolks with further egg whites, you keep the protein advantages whereas lowering general 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 considered one of my favourite go-tos. Should you love this, try extra egg salad recipes and excessive protein recipes—good for any meal of the day.
Yield: 1 serving
Serving Measurement: 1 salad
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Begin by making the exhausting boiled eggs. You possibly can observe my basic range prime exhausting boiled egg recipe, or my prompt pot eggs or air fryer eggs.
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As soon as cooked, rinse underneath chilly water and peel.
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Separate the yolks from the egg whites and discard 2 of the yolks. (My canine loves them!)
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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:
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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
