Protein Egg Salad
4 People
198 Cals
Protein Egg Salad
4 People
198 Cals
About the recipe
High-Protein Egg Salad for Lean Muscle, Blood Sugar Balance & Total WellbeingThis high-protein egg salad is as easy as it gets — simple, nourishing and incredibly satisfying. A delicious combination of smashed organic eggs, mashed cannellini beans, cottage cheese and Greek yoghurt creates a creamy, protein-rich salad that fuels lean, toned muscle without relying on the heaviness of mayonnaise. It’s light, fresh and deeply comforting all at once.From a health perspective, this is a powerhouse. Eggs provide complete protein to support muscle repair and strength, while cottage cheese and Greek yoghurt add slow-digesting protein to help keep you fuller for longer. Cannellini beans adds gentle fibre and resistant starch, supporting blood-sugar balance and naturally encouraging GLP-1 production — the hormone that helps regulate appetite and feeling fuller for longer.The result? Steady energy, fewer cravings and that calm, satisfied feeling after eating. Dijon mustard, capers and gherkin add freshness and acidity, while fresh chives lift the whole dish. It’s the kind of meal that supports metabolism, digestion and overall wellbeing.Perfect for meal prep, easy lunches or on the go breakfast, this egg salad can be served in lettuce cups (to keep it low carb), spooned onto spelt sourdough or rice cakes or paired with smoked salmon for an extra protein boost. Simple, smart and purely delicious.
Nutrition Per Serving
198
Calories
10g
Fat
3g
Saturates
2g
Sugars
411mg
Salt
20g
Protein
12g
Carbs
5g
Fibre
Ingredients
- 6 hard boiled eggs peeled
- 250 g cooked cannelini beans (1 can drained)
- 120 g cottage cheese
- 2 tablespoons Greek yoghurt
- 1 bunch chives chopped
- 2 teaspoons Dijon mustard
- 1 gherkin or dill pickle diced
- 1 - 2 tablespoons capers
- salt + pepper to taste
EMBELLISHMENTS
- picked red onion -sliced soaked in vinegar for 10 mins
- everything bagel seasoning
- smoked salmon
Method
- SMASH the eggs with a fork or potato ricer until finely chopped.
- SMASH the cannelini beans with a fork or food processor until mashed up, then add them to the eggs.
- ADD the cottage cheese, yogurt, Dijon mustard, dill pickle, chives, capers and season with salt and pepper.
- MIX well until combined.
- TASTE and adjust, adding more yoghurt if needed.
- SERVE anyway you love...I like mine topped onto sourdough or rice cakes. To keep it low carb pile into lettuce cups for crunch and freshness. This goes extremely well with smoked salmon too.
- ENJOY.
Notes & Inspiration
Adjust the serves to suit your needs. I’ve listed this recipe as serving 4, but it also makes 2 generous, protein-rich portions if you’re enjoying it as a main meal. It’s one of those flexible recipes that works around you.
Perfect for meal prep. This egg salad keeps beautifully in the fridge for up to 3–4 days, making it ideal for busy weeks. The flavours actually develop as it sits, so it tastes even better the next day.
Boost the protein. Serve with smoked salmon or extra egg whites if you want to take the protein up another notch.
Spoon into lettuce cups to keep it low carb, pile onto sourdough or rice cakes or enjoy straight from the bowl like I do.
Flavour extras. Everything bagel seasoning adds crunch and savoury depth, while pickled red onion brings brightness and balance. A squeeze of lemon or extra capers is also lovely.
Friendly swaps. Cannellini beans can be replaced with green peas.
