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 consequence? Creamy, flavorful egg salad with loads of protein—and fewer energy and fats. Good should you’re attempting to hit your macros or should 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 include many 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 components—simply easy, clear flavors.
- Low calorie: Fewer yolks = fewer energy, with out sacrificing style.
- Versatile: Good for breakfast, lunch, meal prep, or a fast excessive protein snack.
In search of extra concepts? Take a look at my excessive protein meals, or simple breakfast recipes you may prep forward.
How To Make Excessive Protein Egg Salad
This simple recipe comes collectively shortly with only a few easy components. Right here’s the best way to make it—see the recipe card under for printable directions and full vitamin information.
- Begin by making the arduous boiled eggs on the range, Prompt Pot arduous boiled eggs (best to peel) or my Air Fryer arduous boiled eggs.
- Rinse below 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 maintain my egg salad easy—that’s simply my private choice. However if you wish to swap issues up, listed here are a couple 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 a substitute.
- Spices: Add some paprika, curry powder, all the things 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 out there. Every massive egg comprises 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 wonderful selection for these looking for 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 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 one in all my favourite go-tos. Should 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 arduous boiled eggs. You possibly can observe my traditional range high arduous boiled egg recipe, or my prompt pot eggs or air fryer eggs.
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As soon as cooked, rinse below 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
