This excessive protein egg salad is made with fewer yolks and lightweight mayo for a creamy, satisfying texture—with out the additional energy. It’s a wholesome, low calorie, low fats choice for breakfast, lunch, or meal prep.
Excessive Protein Egg Salad
When you love egg salad (which I do!) however need one thing just a little 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 end result? Creamy, flavorful egg salad with loads of protein—and fewer energy and fats. Excellent in case you’re making an attempt to hit your macros or in case you’re on a low-fat food 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 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 lightweight 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.
Searching for extra concepts? Try my excessive protein mealsor straightforward breakfast recipes you may prep forward.
How To Make Excessive Protein Egg Salad
This straightforward recipe comes collectively rapidly with just some easy substances. Right here’s the best way to make it—see the recipe card beneath for printable directions and full vitamin information.
- Begin by making the exhausting boiled eggs on the range, Instantaneous 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 preserve my egg salad easy—that’s simply my private choice. However if you wish to swap issues up, listed below are just a few straightforward 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, every thing bagel seasoning… the concepts or countless.
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 accommodates roughly 72 energy, 6.3 grams of protein, and 4.8 grams of fats in keeping with the USDA. The egg white gives about 3.6 grams of protein with minimal energy and nearly no fats, making it a superb alternative for these in search of high-quality protein with out added fats Nationwide Agricultural Library. By substituting some yolks with extra egg whites, you keep the protein advantages whereas decreasing 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. When you love this, take a look at 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 comply with my traditional range high exhausting boiled egg recipe, or my immediate 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
