High Protein Creamy Egg Salad
4 People
166 Cals
High Protein Creamy Egg Salad
4 People
166 Cals
About the recipe
If you’re looking for a healthy, high-protein egg salad that’s creamy, satisfying and perfect for meal prep, this is the one you’ll make on repeat.This High-Protein Creamy Egg Salad is a modern take on the classic favourite — made with free-range eggs, Dijon mustard, fresh chives, crunchy dill pickles and a lighter creamy base using Greek yoghurt or silken tofu for extra protein and beautiful texture.It’s rich without being heavy, packed with flavour and naturally low in carbohydrates, making it perfect for low-carb, gluten-free and high-protein lifestyles.The addition of silken tofu (optional but highly recommended) increases the protein content, softens the texture and creates that luscious, creamy consistency — without relying solely on mayonnaise. It’s a simple way to boost nutrition while keeping that nostalgic egg salad flavour we all love.Perfect for:• Healthy sandwiches or wraps• Lettuce cups for a low-carb option• Protein bowls• Stuffed into baked sweet potatoes• Quick lunches and easy meal prepThis recipe is budget-friendly, versatile and ready in under 20 minutes — a wholesome, protein-rich staple you’ll always want in your fridge.
Nutrition Per Serving
166
Calories
10g
Fat
2g
Saturates
1g
Sugars
366mg
Salt
19g
Protein
4g
Carbs
1g
Fibre
Ingredients
- 6 large free-range or organic eggs
- 300 g soft tofu
- 2 dill pickles chopped
- 1 bunch fresh chives sliced
- 2 generous teaspoons Dijon mustard
- ½ teaspoon turmeric for colour + warmth
- 1 - 2 tablespoons Greek yoghurt or mayo adjust to taste
- Sea salt and pepper to taste
- cos lettuce to serve or your choice of sourdough rice crackers etc
Method
Cook the eggs
- Place the eggs into cold water, bring to the boil. Turn off the heat and let them sit for 10 minutes. Cool in iced water, peel and roughly chop, place into a large bowl.
Prepare the tofu
- Drain the silken tofu on a paper towel. Cut into chunks and add to the eggs.
- Lightly smash with a fork until then combine with the eggs and are softly broken down but not completely smooth.
- Add the dill pickles, chives, Dijon, turmeric, salt, pepper and 1 - 2 tablespoons of mayo or yoghurt.
- Mix lightly, taste and adjust where needed.
- Chill for 20–30 minutes if you can — the flavour settles beautifully
- Enjoy over lettuce cups, good sourdough bread, rice cakes or even folded through just cooked warm pasta. It's delicious.
Notes + Inspiration
Protein Boost
Adding silken tofu increases the protein content while creating an incredibly creamy texture. It stretches the recipe further and lightens the richness without compromising flavour. Roughly chop the eggs rather than mashing them completely. You want soft chunks for contrast against the creamy base. Meal Prep Friendly
Keeps well in the fridge for 3 days. The flavour actually improves as it rests. This salad is fantastic for school lunches, simple sandwiches, easy family meals. It's even wonderful folded through pasta. Serve in lettuce cups with avocado and cucumber, over fresh sourdough with alfalfa, or enjoy spoonfuls straight from the fridge. It’s perfect for busy weeks when you want real food ready to go. You can also turn this into:
A high-protein wrap with spinach + sprouts
A filling for baked sweet potatoes
A topping for crisp rye or seed crackers
A brunch platter with smoked salmon and fresh herbs It’s simple, versatile and deeply satisfying — the kind of recipe that quietly becomes a staple.
Adding silken tofu increases the protein content while creating an incredibly creamy texture. It stretches the recipe further and lightens the richness without compromising flavour. Roughly chop the eggs rather than mashing them completely. You want soft chunks for contrast against the creamy base. Meal Prep Friendly
Keeps well in the fridge for 3 days. The flavour actually improves as it rests. This salad is fantastic for school lunches, simple sandwiches, easy family meals. It's even wonderful folded through pasta. Serve in lettuce cups with avocado and cucumber, over fresh sourdough with alfalfa, or enjoy spoonfuls straight from the fridge. It’s perfect for busy weeks when you want real food ready to go. You can also turn this into:
A high-protein wrap with spinach + sprouts
A filling for baked sweet potatoes
A topping for crisp rye or seed crackers
A brunch platter with smoked salmon and fresh herbs It’s simple, versatile and deeply satisfying — the kind of recipe that quietly becomes a staple.
