Egg salads are one of the most efficient high-protein meals you can prepare—quick to assemble, budget-friendly, and endlessly customizable. When paired with ingredients like Greek yogurt, cottage cheese, lean meats, or plant proteins, they become balanced meals that keep you full for hours.
These high-protein egg salad recipes are ideal for busy mornings, office lunches, meal prep, and fitness-focused diets, delivering anywhere from 30 g to 60 g of protein per bowl.
1. Greek Yogurt Egg Salad
Protein: ~32–35 g per bowl
Ingredients
- 6 boiled eggs, chopped
- ½ cup plain Greek yogurt
- 1 tbsp mustard
- Salt and pepper to taste
- Fresh chives, chopped
Method
- Chop the boiled eggs into small pieces.
- Mix Greek yogurt, mustard, salt, and pepper in a bowl.
- Fold in the eggs and finish with fresh chives.
Why it works:
Greek yogurt replaces mayonnaise, lowering fat while boosting protein and gut-friendly probiotics.
2. Cottage Cheese Egg Salad
Protein: ~40 g per bowl
Ingredients
- 6 boiled eggs, chopped
- ½ cup cottage cheese
- 1 tbsp dill relish
- Paprika to taste
- Salt
Method
- Mash cottage cheese lightly for a smoother texture.
- Combine with eggs, relish, salt, and paprika.
- Chill before serving for best flavor.
Why it works:
Cottage cheese is rich in casein protein, keeping you full longer.
3. Avocado Protein Egg Salad
Protein: ~30 g per bowl
Ingredients
- 6 boiled eggs
- ½ ripe avocado, mashed
- ¼ cup Greek yogurt
- Lemon juice to taste
- Fresh cilantro
Method
- Mash avocado with lemon juice and yogurt.
- Chop eggs and fold into the mixture.
- Garnish with cilantro.
Why it works:
Healthy fats from avocado support satiety and nutrient absorption.
4. Tuna + Egg Protein Salad
Protein: ~55 g per bowl
Ingredients
- 6 boiled eggs
- 1 can tuna (water-packed, drained)
- ¼ cup Greek yogurt
- Chopped celery
- Lemon juice, salt, pepper
Method
- Flake tuna and chop eggs.
- Mix yogurt, lemon juice, salt, and pepper.
- Combine all ingredients and chill.
Why it works:
A powerhouse combination for muscle recovery and sustained energy.
5. Chicken + Egg Salad
Protein: ~60 g per bowl
Ingredients
- 4 boiled eggs
- 1 cup cooked, shredded chicken breast
- ¼ cup Greek yogurt
- Mustard
- Fresh parsley
Method
- Shred chicken and chop eggs.
- Mix yogurt and mustard.
- Combine everything and garnish with parsley.
Why it works:
Ideal for athletes, weight training, or high-protein meal plans.
6. Smoked Salmon Egg Salad
Protein: ~48 g per bowl
Ingredients
- 6 boiled eggs
- 100 g smoked salmon
- ⅓ cup Greek yogurt
- Capers
- Dill and lemon zest
Method
- Chop eggs and salmon.
- Mix yogurt with lemon zest.
- Fold in salmon, eggs, capers, and dill.
Why it works:
Provides omega-3 fatty acids for heart and brain health.
7. Tofu + Egg Salad
Protein: ~45 g per bowl
Ingredients
- 6 boiled eggs
- ⅓ cup crumbled firm tofu
- ¼ cup Greek yogurt
- Turmeric
- Scallions
Method
- Crumble tofu and chop eggs.
- Mix yogurt with turmeric and salt.
- Combine and top with scallions.
Why it works:
A plant-protein boost with anti-inflammatory benefits from turmeric.
How to Serve These Egg Salads
- In lettuce cups or whole-grain wraps
- On sourdough or rye toast
- With crackers or vegetable sticks
- As a standalone meal for low-carb diets
Meal Prep & Storage Tips
- Store in airtight containers for up to 3 days in the refrigerator
- Keep herbs and garnishes separate for freshness
- Add lemon juice just before eating to enhance flavor
Final Note
These high-protein egg salads are designed for real life—minimal cooking, flexible ingredients, and serious nutrition. Whether your goal is weight management, muscle building, or simply eating better during busy days, these recipes deliver convenience without compromise.