High Protein Egg Salad
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A creamy, protein-packed egg salad that uses mashed peas and Greek yogurt to boost nutrition without the need for cottage cheese. Perfect served in bell pepper boats, lettuce wraps, or on sourdough bread.
- Time
- 20 minutes
- Equipment
- Stovetop and blender
- Good for
- Breakfast, lunch, or dinner
- Cuisine
- American
- Contains
- Dairy and eggs
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
- 250 g
- 50 g
- 75 g
- 8 g
- 25 g
- 30 g
- 75 g
- 15 g
- 2 g
Weights are estimates. Together, the ingredients weigh about 525 g before cooking, which is about 260 g per serving.
Steps
Bring a pot of water to a boil. Carefully drop 5 eggs (straight from the fridge) into the boiling water.
Boil the eggs for 7.5 to 8 minutes for a medium-set yolk.
Immediately transfer the eggs to an ice bath for a few seconds to stop the cooking process.
Peel the eggs, cut them in half, and add them to a large mixing bowl.
Finely dice 1/4 to 1/3 of a red onion and add it to the bowl with the eggs.
Mash 1/2 cup of peas with a fork or in a food processor until relatively smooth, then add to the bowl.
Add 2 tablespoons of chopped fresh herbs (cilantro, parsley, or mint) and 3 tablespoons of capers (or diced pickles) to the bowl.
Add 2 tablespoons of mayonnaise, 5 tablespoons of Greek yogurt, and 1 tablespoon of Dijon mustard.
Season with a couple pinches of salt, pepper, and 1 teaspoon of onion powder.
Mash everything together with a fork. Mash less for a chunkier texture or more for a creamier, well-incorporated salad.
Taste and adjust seasoning as needed. Optionally top with everything bagel seasoning or chili crisp.
Notes
Serving suggestion: Serve inside halved bell peppers, on lettuce wraps, or with toasted sourdough or warm pita bread.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 343
- Protein
- 23 g
- Carbs
- 13 g
- Fat
- 23 g
- Fiber
- 4 g
Where the calories come from
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