High Protein Egg Salad With Greek Yogurt
Highlighted under: Feel-Good Healthy Eats
I love making this High Protein Egg Salad with Greek Yogurt because it’s not only delicious but also packs a nutritional punch! The combination of hard-boiled eggs and Greek yogurt creates a creamy texture that rivals traditional mayonnaise-based salads, while adding extra protein. I often enjoy this salad on whole-grain toast or served with crisp veggies. It's a perfect lunch option that keeps me full and satisfied throughout the day, and I can whip it up in no time.
When I first decided to make an egg salad, I wanted something that didn’t compromise on taste but also offered a healthier twist. Using Greek yogurt instead of mayonnaise was a game-changer for me; it not only lightens the dish but adds a lovely tang that complements the eggs beautifully. My family loved it, and it quickly became a staple in our meal rotation.
During my experiments, I found that adding fresh herbs and a squeeze of lemon juice creates layers of flavor that elevate the salad. I recommend letting it chill in the fridge for about 30 minutes before serving to allow the flavors to meld perfectly!
Why You Will Love This Recipe
- Creamy texture from Greek yogurt without the extra calories
- Packed with protein to keep you full and energized
- Versatile for meal prep or a quick lunch on the go
- Fresh herbs add a burst of flavor that’s irresistible
The Role of Greek Yogurt
Using Greek yogurt in this egg salad not only enhances its creaminess but also significantly boosts the protein content. With around 10 grams of protein per 100 grams, Greek yogurt serves as an excellent alternative to mayonnaise. This switch not only contributes a tangy flavor but also reduces calories, making your salad both lighter and more nutritious. I prefer using plain, unsweetened Greek yogurt to avoid adding unwanted sugars, which allows the flavors of the other ingredients to shine.
Another benefit of Greek yogurt is its thicker texture, which helps bind the ingredients together without feeling overly heavy. This creaminess pairs perfectly with the chopped eggs, allowing the salad to maintain a satisfying mouthfeel. If you have a preference for a creamier salad, you may consider using a full-fat version, as it delivers a richer taste and texture. Remember to give it a good stir to thoroughly incorporate the yogurt with the other components.
Perfecting Your Hard-Boiled Eggs
Achieving the perfect hard-boiled egg is crucial for this recipe. Start with eggs that are at least a week old; fresher eggs can be harder to peel. Place the eggs in a single layer in a saucepan and cover them with cold water, ensuring there’s about an inch of water above the eggs. Bring the water to a boil over medium-high heat, then cover and reduce the heat to low. Simmer for exactly 10 minutes for a firm yolk while avoiding that undesirable green ring.
Once the cooking time is up, promptly drain the eggs and immerse them in an ice bath. This not only halts the cooking process but also makes peeling much easier. Leave them in the ice water for about 5-10 minutes until cool. If you encounter difficulties peeling the eggs, gently tap them against a hard surface to create small cracks, then start peeling from the wider end where there's usually an air pocket. This will make the process smoother.
Customizing Your Egg Salad
While this egg salad recipe is delightful as is, it’s also a great base for customization. You can add diced celery or pickles for an extra crunch, or toss in a teaspoon of curry powder for a unique twist. If you're looking for a kick, a dash of hot sauce or a sprinkle of cayenne pepper will add some heat. Alternately, try incorporating diced bell peppers for a sweet contrast; their vibrant colors also make the dish visually appealing.
For those looking to reduce calories or cholesterol, consider using a mixture of whole eggs and egg whites, which can help maintain the texture while lowering fat content. You can easily scale the recipe according to your needs: simply multiply the ingredient quantities while keeping the same ratios. This versatility makes it ideal for meal prep, allowing you to create larger batches and enjoy easy, nutritious lunches throughout the week.
Ingredients
For the Egg Salad
- 6 hard-boiled eggs, chopped
- 1/2 cup Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup green onions, sliced
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
Mix all the ingredients well and serve immediately or chill in the refrigerator.
Instructions
Prepare the Eggs
Start by hard boiling the eggs. Place eggs in a pot, cover with water, and bring to a boil. Once boiling, reduce heat and simmer for 10 minutes. Remove from heat, cover with a lid, and let them sit for an additional 10 minutes.
Mix Ingredients
In a bowl, combine chopped hard-boiled eggs, Greek yogurt, Dijon mustard, lemon juice, green onions, and parsley. Season with salt and pepper to taste. Mix everything until well combined.
Serve
Serve the egg salad on whole-grain bread, lettuce, or enjoy it on its own as a healthy snack. For optimal flavor, chill it in the fridge for 30 minutes before serving.
Enjoy your delicious and healthy egg salad!
Pro Tips
- For extra flavor, consider adding diced celery or bell peppers for crunch. You can also experiment with different herbs based on your preference.
Storage Tips
This egg salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The vibrant flavors of the ingredients often meld and deepen after a day in the fridge, making it even more delightful. Be sure to give it a good stir before serving to redistribute any separated liquids from the yogurt. I recommend not freezing the egg salad as the texture of the eggs can become rubbery upon thawing.
To maximize freshness, it’s best to store your egg salad without any bread. Keep whole-grain bread in a separate container, and assemble your sandwiches just before eating. This keeps the bread from becoming soggy and ensures that each bite is perfectly crisp.
Serving Suggestions
This high protein egg salad shines when served on whole-grain toast, adding a delightful crunch and nuttiness. You can also enjoy it in lettuce wraps for a low-carb option, which balances out the creamy salad well. Another delicious idea is to serve it alongside fresh vegetable sticks—carrots, cucumbers, and bell peppers work particularly well—creating a wholesome and guilt-free snack.
Consider pairing your egg salad with a side of mixed greens drizzled with a light vinaigrette for an extra boost of vitamins. This makes for a vibrant, satisfying meal that feels indulgent while being healthy. Don’t forget to sprinkle some extra fresh herbs on top before serving for an inviting presentation and enhanced flavor.
Nutritional Benefits
The combination of eggs and Greek yogurt in this salad provides a significant amount of complete protein, making it an excellent option for those looking to support muscle repair and growth. Additionally, eggs are a great source of choline, a nutrient important for brain health. For a fiber boost, consider adding more veggies to the mix, which can enhance digestion and promote a feeling of fullness.
This recipe is not only perfect for lunch but can also serve as a post-workout recovery option, providing the necessary nutrients to help replenish energy. By tweaking the ingredient ratios, you can cater this egg salad to fit various dietary needs, whether you're looking for a low-carb meal or a high-protein snack.
Questions About Recipes
→ Can I use other types of yogurt?
Yes, you can substitute Greek yogurt with regular yogurt, but the texture and protein content will differ.
→ How long can I store the egg salad?
If stored in an airtight container in the fridge, the egg salad can last up to 3 days.
→ Can I add other ingredients?
Absolutely! Feel free to add ingredients like diced pickles, avocado, or different herbs for variety.
→ Is this recipe suitable for meal prep?
Yes, it's perfect for meal prep! Just store it in individual containers for quick access throughout the week.
High Protein Egg Salad With Greek Yogurt
I love making this High Protein Egg Salad with Greek Yogurt because it’s not only delicious but also packs a nutritional punch! The combination of hard-boiled eggs and Greek yogurt creates a creamy texture that rivals traditional mayonnaise-based salads, while adding extra protein. I often enjoy this salad on whole-grain toast or served with crisp veggies. It's a perfect lunch option that keeps me full and satisfied throughout the day, and I can whip it up in no time.
Created by: Harper Collins
Recipe Type: Feel-Good Healthy Eats
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
For the Egg Salad
- 6 hard-boiled eggs, chopped
- 1/2 cup Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup green onions, sliced
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
How-To Steps
Start by hard boiling the eggs. Place eggs in a pot, cover with water, and bring to a boil. Once boiling, reduce heat and simmer for 10 minutes. Remove from heat, cover with a lid, and let them sit for an additional 10 minutes.
In a bowl, combine chopped hard-boiled eggs, Greek yogurt, Dijon mustard, lemon juice, green onions, and parsley. Season with salt and pepper to taste. Mix everything until well combined.
Serve the egg salad on whole-grain bread, lettuce, or enjoy it on its own as a healthy snack. For optimal flavor, chill it in the fridge for 30 minutes before serving.
Extra Tips
- For extra flavor, consider adding diced celery or bell peppers for crunch. You can also experiment with different herbs based on your preference.
Nutritional Breakdown (Per Serving)
- Calories: 220 kcal
- Total Fat: 10g
- Saturated Fat: 3g
- Cholesterol: 370mg
- Sodium: 260mg
- Total Carbohydrates: 6g
- Dietary Fiber: 1g
- Sugars: 1g
- Protein: 20g