A High Protein Egg Salad is a great way to enjoy a tasty, filling meal that’s packed with protein. This version includes Greek yogurt or cottage cheese for extra protein, while still keeping the creamy texture and delicious flavor of the classic egg salad. It’s perfect for a light lunch or snack, and can be enjoyed on its own or as a sandwich filling. Here’s a simple and nutritious recipe:
Ingredients:
- 6 large eggs
- ½ cup plain Greek yogurt (for extra protein, you can use non-fat or full-fat)
- 2 tablespoons Dijon mustard
- 2 tablespoons low-fat mayonnaise (optional, or you can use extra Greek yogurt)
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh dill (optional, or substitute with parsley)
- 2 tablespoons chopped green onions (optional)
- Salt and pepper, to taste
- 1 teaspoon garlic powder (optional)
- 1 tablespoon capers (optional, for added flavor)
- 1/4 cup cooked chicken breast (optional, for more protein)
Instructions:
1. Hard Boil the Eggs:
- Place the eggs in a saucepan and cover them with cold water by about 1 inch. Bring the water to a boil over medium-high heat.
- Once the water reaches a boil, lower the heat to a simmer and cook for 9-10 minutes.
- Remove the eggs from the hot water and transfer them to a bowl of ice water or run them under cold water to cool. Peel the eggs once cooled and chop them into small pieces.
2. Prepare the Dressing:
- In a medium bowl, mix the Greek yogurt, Dijon mustard, mayonnaise (if using), lemon juice, and green onions (if using). Add salt, pepper, and garlic powder to taste. Stir until the dressing is smooth.
3. Combine the Ingredients:
- Add the chopped eggs to the dressing and gently fold the mixture together until the eggs are well coated.
4. Optional Add-ins:
- For more protein and flavor, add in chopped cooked chicken breast, capers, or more fresh herbs. These will enhance the texture and make your egg salad even more filling.
5. Serve:
- Serve your high-protein egg salad on a bed of lettuce, as a sandwich on whole grain bread, or with crackers or veggies for a low-carb option.
Tips:
- Adjust the creaminess: If you prefer a creamier texture, feel free to add more Greek yogurt or a touch more mayo.
- Make it spicy: For a spicy twist, add a dash of hot sauce or a sprinkle of cayenne pepper.
- Storage: This egg salad keeps well in an airtight container in the fridge for up to 3-4 days, making it great for meal prep.
This High Protein Egg Salad is a delicious, nutrient-packed option that’s full of flavor and perfect for a quick and satisfying meal!