High-Protein Classic Egg Salad
Creamy, classic and properly seasoned — the egg salad you’ll make on repeat
This high-protein classic egg salad is creamy, tangy and perfectly chopped — just like the deli version, but built with Greek yogurt and blended cottage cheese alongside the mayo for a serious protein boost.
Per serving: 18g protein, 2g net carbs and 260 calories. Ready in 25 minutes, and completely sugar-free.
Why you’ll love this egg salad
- 18g protein per serving — far more than a classic egg salad
- Only 2g net carbs and 260 calories per serving
- Creamy and classic, with no watery yogurt taste
- Ready in 25 minutes, mostly hands-off
- Perfect for lettuce wraps, low-carb toast and meal prep
- Tastes even better the next day
Health notes
- Eggs: Complete protein, choline and healthy fats in every bite.
- Greek yogurt & cottage cheese: The quiet protein boost that replaces half the mayo.
- Dijon & lemon: Tang and brightness with zero sugar and almost no carbs.
- Low carb serving: Spoon it into lettuce cups or cucumber boats to keep it at 2g net carbs.
- Meal-prep friendly: One batch covers lunches for days.
Key element — ice bath, then chop, don’t purée
Boil the eggs for exactly 10 minutes, then straight into an ice bath for 5. The shells slip off and the yolks stay golden — no grey ring. Then chop or mash with a fork: creamy with real texture, never baby food.
Ingredients
Egg salad
- 8 large eggs
- ⅓ cup mayonnaise
- ⅓ cup plain Greek yogurt
- ½ cup cottage cheese, blended smooth
- 1 Tbsp Dijon mustard
- 1 tsp lemon juice
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
- Pinch of paprika (optional)
- 1 celery stalk, very finely diced (optional)
- 1 Tbsp chopped chives (optional)
To serve
- Lettuce cups, low-carb bread or cucumber slices
Swaps
- Lighter: Use all Greek yogurt instead of mayo — tangier, a little less rich.
- Avocado: Swap half the mayo for mashed avocado; eat within a day.
- No cottage cheese: Use extra yogurt — protein drops by about 3g per serving.
- Pickle lovers: Add 2 Tbsp finely diced sugar-free pickles and a splash of pickle juice.
Instructions
| 1 | Boil the eggs. Place the eggs in a pot, cover with cold water, and bring to a boil. As soon as it boils, cover, remove from the heat, and leave for 10 minutes. |
| 2 | Ice bath and peel. Move the eggs straight into a bowl of iced water for 5 minutes. Crack and peel under a trickle of water — the shells should slip off. |
| 3 | Chop the eggs. Chop the eggs roughly, or mash with a fork for a creamier finish, like the photo. Keep some texture — don’t purée. |
| 4 | Stir the dressing. In a large bowl, stir the mayonnaise, Greek yogurt, blended cottage cheese, Dijon, lemon juice, salt, pepper and paprika together. |
| 5 | Fold it together. Fold the chopped eggs (and celery or chives, if using) through the dressing until evenly coated. |
| 6 | Taste and serve. Adjust salt, pepper and lemon. Serve now in lettuce cups or low-carb bread, or chill 30 minutes for the best flavour. |
Pro tips
- Older eggs peel easier than farm-fresh ones — use the older carton.
- The ice bath is non-negotiable: easy peeling and golden yolks.
- Blend the cottage cheese completely smooth before it goes in.
- Mash half the eggs and chop half for the perfect creamy-chunky balance.
- Season after chilling too — cold dulls salt, so re-taste before serving.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 260 |
| Protein | 18g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 19g |
| Sodium | 380mg |
Per serving (4 servings), locked from the cover: 18g protein, 2g net carbs and 260 calories. Exact macros vary with mayo and yogurt brands.
Variations
Bacon ranch
Fold in crumbled bacon and 1 tsp sugar-free ranch seasoning.
Curry egg salad
Add 1 tsp curry powder and a pinch of turmeric for a golden twist.
Spicy
Add sugar-free hot sauce and diced jalapeño to taste.
Avocado
Swap half the mayo for mashed avocado and extra lemon — eat the same day.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Airtight container; stir before serving |
| Freezer | Not recommended | Eggs and mayo turn rubbery and watery when thawed |
| Make ahead | 1 day | Flavour is best on day two; keep chilled until serving |
