Tangy High-ER Protein Egg Salad

Most egg salad recipes have more fat than protein because they are made with full eggs AND mayonnaise. My recipe flips the ratio and provides more protein than fat by using some whole eggs plus egg whites. I’ll be saving the egg yolks for my dog. He loves them! When he hears me cracking an egg, he comes running in the kitchen! Or just toss them. Up to you. 

By using greek yogurt and cottage cheese with just a small amount of mayonnaise, this keeps the fat lower and brings the protein amount up higher! I definitely recommend using mayonnaise made with avocado oil like Chosen (I get the big one from Costco) instead of mayo made with canola or vegetable oils. 

To bump the protein content per serving even more, add in some diced chicken or more hard boiled egg whites.

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Prep Time: 20 minutes

Serves: approximately 4

Serving Size:1/4th of the recipe

• Ingredients

  • 6 whole hard boiled eggs, chopped

  • 6 hard boiled egg whites (discard the yolk), chopped

  • 1/2 cup low-fat cottage cheese

  • 1/4 cup non fat Greek yogurt

  • 1/2 cup dill relish

  • 1 tbsp Dijon mustard

  • 1/8 cup avocado oil mayonnaise

  • 1/8 cup chopped red onions

  • 1/4 cup chopped celery

  • 1/2 tsp salt

  • 1/2 tsp garlic 

  • 1/2 tsp black pepper

  • Pinch dill weed

• Instructions

  1. Boil your eggs. *See note below as to how I boil my eggs in the Instant Pot.

  2. Peel the eggs.

  3. Discard the yolks for 6 of the eggs.

  4. Chop the eggs. Add all the ingredients to a large bowl and mix them together. 

  5. Add to sourdough, a lettuce wrap, on top a salad, a gluten free wrap…

  6. Store in airtight container in your fridge for up to 1 week.

  *Note: How to boil eggs in your Instant Pot:

  1. Set the metal trivet that came with your Instant Pot inside the pot. Carefully lay the eggs on the trivet. Pour the water into the pot. (if using 12 eggs, use 1½ cups water)

  2. Close the pot lid and lock the pressure valve to "seal". Set the Instant Pot to pressure cook on high for 5 minutes.

  3. Let the pot do a 5 minute natural release.

  4. Release the remaining pressure with a quick release.

  5. While the eggs cook, make an ice bath in a large bowl by filling it halfway with water and then loading it up with ice.

  6. Pull the trivet/eggs out the Instant Pot and place them in an ice bath for 5 minutes. 

  7. Tap the large end with the back of a spoon and peel.

• Macros per cup (1/4th of the recipe)

  Calories - 217

  Carbs - 4.4g

  Protein - 19.4g

  Fat - 13.3g

  Fiber - 0.2g

If you try this recipe, I’d love to hear how it turned out!