I’ve been making this high protein egg salad for years when I need a quick, filling lunch that travels well and keeps me satisfied until my next meal. It’s a creamy, protein-packed twist on the classic — with avocado for richness, Greek yogurt for extra creaminess (and protein), and smoked paprika for a subtle smoky note. If you like classic egg salad but want more protein and a fresher texture, this hits the sweet spot. For another spin on a classic egg spread, see this Amazing Egg Salad I often compare it to.

Why you’ll love this dish

This high protein egg salad is perfect if you want a fast, budget-friendly meal that’s great for meal prep, sandwiches, salads, or a simple snack. It’s:

High in protein from whole eggs and optional Greek yogurt
Quick to make — about 20 minutes active time
Flexible: easy to make lower fat, dairy-free, or extra creamy
Kid-friendly and meal-prep friendly

“Perfectly creamy without being heavy — I packed this for lunch all week and never got bored.” — A repeat eater’s verdict

This recipe works for weeknight lunches, picnic spreads, or a protein-rich post-workout bite.

How this recipe comes together

Hard-boil eggs until set, then chill quickly for easy peeling.
Chop eggs and veggies to a uniform size so every bite is balanced.
Whisk a simple dressing of mayo, optional Greek yogurt, Dijon, lemon, and spices.
Fold dressing into eggs, add avocado at the end to keep it from mashing, and chill briefly to let flavors meld.
This overview gives a quick roadmap so you know what to expect before you start.

What you’ll need

Key ingredients (serves about 3–4):

6 large eggs
3 tablespoons mayonnaise (use light mayo to cut calories)
1 tablespoon Greek yogurt (optional for extra creaminess and protein) — can swap for low-fat cottage cheese in a pinch (see a related high-protein cottage-cheese idea here).
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon smoked paprika (optional, for a little kick)
1 tablespoon chopped fresh chives or parsley
1/4 cup diced celery (for crunch)
1/4 cup diced red onion
1/2 avocado, cubed (for a creamy twist; add last to avoid browning)

Notes: Swap mayo/Greek yogurt for all-Greek yogurt if you want a lower-fat version. Use cilantro instead of parsley for a brighter flavor, or add a pinch of curry powder for a curried egg salad.

Step-by-step instructions

Hard-boil the eggs: Place eggs in a single layer in a pot and cover with cold water by 1 inch. Bring to a rolling boil, then cover, remove from heat and let sit 9–12 minutes (9 minutes for creamier yolks, 12 for fully set yolks). Immediately transfer to an ice bath for 5 minutes to stop cooking.
Peel and chop the eggs: Tap, roll, and peel. Rinse under cool water if needed. Pat dry and chop to your preferred size (bite-sized pieces are best for even dressing coverage).
Prepare the dressing: In a bowl, whisk together mayonnaise, Greek yogurt (if using), Dijon, lemon juice, salt, pepper, and smoked paprika until smooth. Taste and adjust seasoning.
Combine the salad: In a mixing bowl, fold chopped eggs, celery, red onion, and chives into the dressing. Gently fold in cubed avocado last to keep it intact.
Chill and serve: Refrigerate 15–30 minutes to let flavors meld (optional). Serve cold on toast, in a sandwich, atop greens, or scooped into avocado halves.

Best ways to enjoy it

Make a classic sandwich: whole-grain bread with lettuce and tomato.
Serve over mixed greens with a squeeze of extra lemon for a lighter meal.
Spoon into lettuce cups or stuff into a halved tomato for low-carb servings.
Pack in a mason jar for lunches — keep avocado and salad separate until ready to eat if you’re traveling.
For plant-forward pairings, try it alongside a chickpea veggie sandwich or crunchy salad — a great combo is found in this Chickpea Delight for contrast.

Storage and reheating tips

Refrigerate in an airtight container within 2 hours of making.
Keeps well for 3–4 days; texture softens over time. Eat within 4 days for best safety and quality.
Do not freeze the fully dressed salad — mayonnaise and avocado separate and become watery. If you need to freeze, store chopped hard-boiled eggs (without dressing or avocado) for up to 1 month; thaw in fridge and dress fresh.
Reheat is not recommended — serve cold or at room temperature. Always discard if left out more than 2 hours (1 hour above 90°F).

Pro chef tips

For easy peeling: use eggs that are 7–10 days old — they peel more cleanly than super-fresh eggs.
Ice bath is essential: it stops cooking and prevents that green yolk ring.
Texture matters: dice celery and onion small so they don’t overpower the egg.
Keep avocado fresh: toss cubes with a little lemon juice and add them just before serving.
Make it extra protein-rich: replace 1 tablespoon mayo with an extra tablespoon Greek yogurt or fold in 2 tablespoons of drained cottage cheese.

Creative twists

Curried egg salad: swap smoked paprika for 1 teaspoon curry powder and add a pinch of turmeric.
Mediterranean: add chopped olives, a drizzle of olive oil, and oregano.
Smoky bacon & jalapeño: fold in crispy bacon crumbles and diced jalapeño for a spicy crunch.
Low-calorie version: use all Greek yogurt (nonfat) instead of mayo and skip avocado.
Keto-friendly: serve in avocado halves or on keto bread and keep full-fat mayo.

Common questions

Q: How much protein is in this egg salad?
A: Roughly, each large egg has about 6–7 grams of protein, so 6 eggs give ~36–42 g total. Add Greek yogurt for an extra ~2–4 g depending on amount. Exact totals depend on brands and portion size.

Q: Can I meal-prep this for the week?
A: Yes — make it up to 3–4 days ahead. Keep avocado separate if you want it freshest; add cubes just before eating.

Q: Can I freeze leftover egg salad?
A: Not recommended. Mayo and avocado don’t freeze well and textures suffer. Freeze plain chopped hard-boiled eggs instead and dress after thawing.

Q: How can I make it lower in calories?
A: Use nonfat Greek yogurt or light mayo and omit the avocado. You can also increase celery and herbs to stretch the salad without many extra calories.

Q: Is it safe to eat undercooked yolks?
A: For this recipe, yolks should be fully set for both texture and safety. If serving to pregnant people, infants, elderly, or immunocompromised, ensure eggs are cooked completely and follow safe food handling.

Conclusion

This high protein egg salad is a simple, flexible recipe that’s great for quick lunches, meal prep, or a protein-packed snack. For a lighter take with even fewer calories, check out this Low Calorie Egg Salad (Higher Protein, Lower Fat) | Lauren Fit Foodie. If you’d like another variation and inspiration from a different source, here’s an alternative High Protein Egg Salad Recipe to compare techniques and ideas.