High Protein Egg Salad Recipe From Scratch

High protein egg salad swaps out most of the mayo for Greek yogurt and cottage cheese, so every serving delivers over 20 grams of protein. I make a big batch on Sunday and eat it straight from the fridge all week. It takes about 20 minutes start to finish and uses ingredients I always have on hand.

Why This High Protein Egg Salad Works

The protein boost comes from two sources: cottage cheese blended smooth and plain Greek yogurt. Together they replace the heavy mayo base without losing the creamy texture. The flavor is tangy and bright instead of rich and flat.

Hard-boiled egg whites add lean protein without the extra fat from a full yolk-heavy version. I use 6 whole eggs plus 4 extra egg whites to get the balance right. The yolks still give the salad its golden color and rich flavor.

This high protein egg salad stays fresh for four days in the fridge, so it is a reliable meal-prep option. I serve it on sourdough toast, in lettuce wraps, or scooped over a bed of greens.

Ingredients

• 6 large eggs
• 4 large egg whites (from 4 additional eggs)
• 1/3 cup plain Greek yogurt (2% or full fat)
• 1/4 cup cottage cheese, blended smooth
• 1 tablespoon mayonnaise
• 2 teaspoons Dijon mustard
• 2 stalks celery, finely diced
• 2 tablespoons fresh chives, chopped
• 1 tablespoon fresh dill, chopped
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 teaspoon apple cider vinegar

What You Need for High Protein Egg Salad

Greek yogurt — use 2% or full-fat for the creamiest texture. Fat-free Greek yogurt turns the dressing watery and thin.

Cottage cheese — blend it in a small blender or food processor until completely smooth before adding. Unblended cottage cheese leaves visible curds in the salad.

Mayonnaise — just one tablespoon keeps the richness without overwhelming the protein-forward base. Skip it entirely for a lighter, dairy-only dressing.

Dijon mustard — adds a sharp, tangy note that lifts the whole dressing. Yellow mustard works in a pinch but has a milder flavor.

Fresh dill and chives — these herbs are the flavor backbone of a good egg salad. Dried herbs work at half the quantity, but fresh gives the best result.

Apple cider vinegar — one teaspoon brightens the dressing and keeps it from tasting flat. White wine vinegar is an easy substitute.

Celery — adds crunch and a clean, fresh bite. Finely dice it so every forkful has a little texture without big chunks.

How to Make High Protein Egg Salad

1. Place whole eggs and egg whites in a single layer in a saucepan. Cover with cold water by 1 inch.
2. Bring to a full boil over medium-high heat. Remove from heat immediately.
3. Cover the pan and let eggs sit for 12 minutes.
4. Transfer eggs to a bowl of ice water. Let cool for 10 minutes.
5. Peel eggs and egg whites. Chop roughly into small pieces.
6. Blend cottage cheese in a small blender until completely smooth, about 30 seconds.
7. Whisk together blended cottage cheese, Greek yogurt, mayonnaise, Dijon mustard, apple cider vinegar, garlic powder, onion powder, salt, and pepper in a large bowl.
8. Add chopped eggs, celery, chives, and dill to the dressing. Fold gently to combine.
9. Taste and adjust salt and pepper as needed. Serve immediately or refrigerate for up to 4 days.

High Protein Egg Salad Variations

Avocado High Protein Egg Salad

Mash half a ripe avocado into the dressing before folding in the eggs. The avocado adds healthy fat and a buttery texture. This version is best eaten the same day — the avocado browns by day two.

Keto High Protein Egg Salad

Use full-fat Greek yogurt, skip the apple cider vinegar, and serve in lettuce cups instead of bread. Each serving has under 4 grams of net carbs. Add extra egg yolks for more fat if you are strictly tracking macros.

Spicy High Protein Egg Salad

Stir in 1 teaspoon of sriracha and 1/4 teaspoon of smoked paprika. The heat builds slowly and pairs well with everything bagel seasoning on top. This version works especially well as a sandwich filling.

High Protein Egg Salad with Tuna

Fold in one drained 5-ounce can of tuna along with the eggs. The tuna adds another 25 grams of protein to the whole batch. Use chunk white tuna in water for the cleanest flavor.

Dairy-Free High Protein Egg Salad

Replace the Greek yogurt and cottage cheese with 1/3 cup of blended silken tofu. The texture is nearly identical and the protein content stays high. Add an extra teaspoon of Dijon mustard to compensate for the lost tanginess.

Tips for the Best High Protein Egg Salad

• I always start eggs in cold water and bring them to a boil together — it gives consistent results every time without rubbery whites.
• The ice bath stops the cooking immediately. Skip it and you risk a grey ring around the yolk and a sulfury smell.
• Blend the cottage cheese completely smooth before adding it. Chunky cottage cheese changes the texture in a way that most people do not enjoy in egg salad.
• Chop the eggs slightly bigger than you think you need to — they break down further as you fold in the dressing.
• Let the salad sit for 10 minutes before serving. The dressing absorbs into the eggs and the flavor deepens.
• Taste for salt after mixing, not before. The Greek yogurt and cottage cheese both contain sodium, so the final salad often needs less salt than you expect.

Make Ahead & Storage

High protein egg salad keeps in an airtight container in the fridge for up to four days. I store it in a glass jar with a tight lid so it stays fresh and does not absorb fridge odors. The texture holds well and does not get watery the way mayo-heavy versions do.

Freeze the boiled eggs ahead if you want to batch cook — peel them before freezing and thaw overnight in the fridge. Do not freeze the assembled salad; the Greek yogurt and cottage cheese separate when thawed. The dressing takes 5 minutes to mix fresh when needed.

Common Questions

How much protein is in high protein egg salad?

Each serving of this high protein egg salad has about 22 grams of protein. The combination of whole eggs, egg whites, Greek yogurt, and cottage cheese all contribute. That is nearly double the protein of a standard mayo-based egg salad.

Can I use only egg whites for even more protein?

Yes. Replace all 6 whole eggs with 12 egg whites for a leaner version. The salad will be lighter in color and flavor since it loses the richness of the yolks. Add an extra tablespoon of Dijon mustard to compensate for the lost depth.

What do you serve high protein egg salad with?

I serve it on sourdough toast, in lettuce wraps, or stuffed into halved bell peppers. It works well scooped over a bed of mixed greens with a squeeze of lemon. For a low-carb option, serve it with cucumber slices or celery sticks.

Is high protein egg salad good for meal prep?

It is one of the best options for meal prep. Make a full batch on Sunday and portion into four containers. It holds for four days in the fridge and the flavor improves slightly as the herbs and dressing meld together overnight.

High protein egg salad is the easiest way to turn a dozen eggs into four days of satisfying, protein-packed lunches. Save this recipe and tap the link for the full instructions and ingredient notes.