High Protein Egg Salad

Ingredients

• 5 eggs (large, right out of the fridge)
• 0.33 cup red onion (finely diced; about 1/4 to 1/3 of an onion)
• 0.5 cup peas (mashed with a fork or food processor)
• 2 tbsp fresh herbs (cilantro, parsley, or mint (or a combination))
• 3 tbsp capers (or finely diced pickles)
• 2 tbsp mayonnaise
• 5 tbsp Greek yogurt
• 1 tbsp Dijon mustard
• salt (a couple pinches to taste)
• black pepper (a couple pinches to taste)
• 1 tsp onion powder

Steps

1. 1

   Bring a pot of water to a boil. Carefully drop 5 eggs (straight from the fridge) into the boiling water.

2. 2

   Boil the eggs for 7.5 to 8 minutes for a medium-set yolk.

3. 3

   Immediately transfer the eggs to an ice bath for a few seconds to stop the cooking process.

4. 4

   Peel the eggs, cut them in half, and add them to a large mixing bowl.

5. 5

   Finely dice 1/4 to 1/3 of a red onion and add it to the bowl with the eggs.

6. 6

   Mash 1/2 cup of peas with a fork or in a food processor until relatively smooth, then add to the bowl.

7. 7

   Add 2 tablespoons of chopped fresh herbs (cilantro, parsley, or mint) and 3 tablespoons of capers (or diced pickles) to the bowl.

8. 8

   Add 2 tablespoons of mayonnaise, 5 tablespoons of Greek yogurt, and 1 tablespoon of Dijon mustard.

9. 9

   Season with a couple pinches of salt, pepper, and 1 teaspoon of onion powder.

10. 10

    Mash everything together with a fork. Mash less for a chunkier texture or more for a creamier, well-incorporated salad.

11. 11

    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 per serving

• main
• appetizer
• high-protein
• low-carb
• keto
• egg salad
• no-cook
• healthy