High-Protein Egg Salad with Greek Yogurt & Mustard : Creamy, Light & Satisfying

Ditch the Sad Desk Lunch: Your New Go-To Protein Powerhouse is Here!

Hey friends, Jackson here from Food Meld. Let’s get real for a second. How many times have you stared into the fridge at lunchtime, willing something delicious, satisfying, and actually good for you to magically appear? You’re over the soggy leftovers, the expensive takeout salads that leave you hungry an hour later, and that same boring sandwich you’ve eaten three days in a row. I feel you. We all need that hero recipe—the one that’s stupid-easy to make, tastes incredible, and fuels our day without the dreaded afternoon slump.

Enter my High-Protein Egg Salad with Greek Yogurt & Mustard. This isn’t your deli-counter egg salad, folks. This is a leaner, brighter, bolder twist on a classic that I absolutely swear by. We’re swapping out the heavy, sometimes cloying mayo for creamy, tangy Greek yogurt. We’re adding a pop of Dijon for depth, a sprinkle of garlic powder for that “what is that amazing flavor?” factor, and fresh chives for a little green magic. The result? A protein-packed, creamy, tangy, and utterly satisfying filling that’s ready in about 10 minutes flat.

It’s the ultimate canvas for your kitchen creativity. Pile it on toast for the ultimate open-faced sandwich, spoon it into crisp lettuce cups for a low-carb win, or just eat it straight from the bowl with a fork (no judgment here, I’ve done it). This recipe is for the busy parent, the meal-prep champion, the hungry student, and anyone who believes that eating well should be simple and seriously fun. So, let’s grab a bowl and make lunch something to look forward to again. Trust me, your taste buds (and your energy levels) will thank you.

From My Mama’s Table to My Food Meld Kitchen: An Egg Salad Evolution

This recipe has roots, y’all. It takes me straight back to my grandma’s sun-drenched kitchen in Georgia. She made a legendary egg salad, the kind that was the star of every church potluck and family picnic. It was rich, it was decadent, and it was made with a very generous hand with the mayonnaise. I loved it, but as I started cooking more and exploring how to make classic comfort foods work for my everyday life, I knew I wanted to create a version that felt a little lighter but just as soul-satisfying.

The “aha!” moment came during my college days, when my fridge contents typically consisted of eggs, a tub of Greek yogurt (for “health kicks”), and mustard. One desperate, hungry afternoon, I decided to meld them together. That first batch was a revelation—creamy, punchy, and it kept me full through back-to-back classes. I’ve tinkered with it ever since, adding my own spins, but the heart of it remains: it’s about making something fantastic with what you have, and not being afraid to twist a tradition into something that works for you. Every time I make it, I think of those potlucks with my grandma, and now I’m so excited to share this new chapter of the egg salad story with you.

Gathering Your Flavor All-Stars

Here’s what you’ll need to make this creamy dream come true. The beauty is in its simplicity, and I’ve got some easy swaps and chef secrets for each ingredient.

• 6 hard-boiled eggs, peeled and chopped – The star of the show! My pro tip: use eggs that are a few days old for easier peeling. Fresh eggs are wonderful, but they tend to cling to their shells for dear life. I like a rough chop for great texture—some bigger pieces, some smaller.
• ½ cup plain Greek yogurt – This is our magic mayo replacement. It brings incredible creaminess and a tangy kick while packing a huge protein punch. Chef’s Insight: Use full-fat (5% or 2%) for the creamiest, richest result. Non-fat can work but may be a tad more tangy and less luxurious. For a dairy-free twist, try a thick, plain vegan yogurt.
• 1 tbsp Dijon or yellow mustard – Dijon is my go-to for its sophisticated, sharp flavor. Yellow mustard brings a brighter, more picnic-style vibe. Either is fantastic! This isn’t just for taste; the mustard helps emulsify everything into a perfectly cohesive, creamy dressing.
• 1 tbsp chopped chives or green onion – A pop of fresh, mild onion flavor and gorgeous color. Chives are delicate, while green onion offers a bit more bite. Have fresh dill? A teaspoon of that is a sublime addition here too.
• ½ tsp garlic powder – Trust me on this. While fresh garlic can be too harsh and raw here, garlic powder dissolves into the mix, giving a savory, umami backbone that makes people say, “What’s in this? It’s so good!”
• Salt & pepper to taste – Season in layers! A little in the dressing, then again at the end after you’ve folded in the eggs.
• Optional: 1 tsp lemon juice or pickle relish – This is your “make it yours” moment. A squeeze of lemon brightens everything up. A spoonful of sweet or dill pickle relish adds a fantastic sweet-tangy crunch and is a total nostalgia play. I often add a dash of smoked paprika on top for serving, too.

Let’s Build Some Creamy Magic: Your Foolproof Steps

Ready? This is where the fun happens. We’re talking 10 minutes, one bowl, and maximum flavor payoff.

1. Nail the Hard-Boiled Eggs. If you don’t have pre-boiled eggs, let’s make them perfect. Place your eggs in a single layer in a saucepan and cover with cold water by about an inch. Bring to a rolling boil over high heat. The second it boils, cover the pot, turn off the heat, and set a timer for 10 minutes (for large eggs). After 10 minutes, immediately transfer them to an ice water bath. This stops the cooking and prevents that dreaded grey ring around the yolk. Chef’s Hack: Adding a tablespoon of baking soda to the boiling water can make the shells slip off easier!
2. Create the Flavor Base. While your eggs are cooling, grab a medium mixing bowl. To it, add the Greek yogurt, mustard, garlic powder, a pinch of salt, and a few grinds of black pepper. Give this a really good stir until it’s completely smooth and combined. This is your blank canvas—taste it! Want more mustard tang? Add a bit more. This is your chance to adjust before the eggs go in.
3. Chop & Fold with Love. Peel your perfectly cooked eggs. Chop them to your preferred texture—I like them chunky! Add the chopped eggs and the fresh chives to the bowl with your yogurt dressing. Now, use a spatula or a large spoon to gently fold everything together. The goal is to coat every piece of egg beautifully while maintaining some of that great texture. Don’t over-mix into a paste!
4. The Final Taste Test. This is the most important step. Grab a clean spoon and taste your creation. Does it need more salt? A crack of pepper? A squeeze of lemon to make it sing? Adjust now. Remember, flavors will meld and develop a bit more if you let it chill for 30 minutes, but immediate gratification is also totally acceptable.

How to Serve This Protein Hero (Get Creative!)

Okay, the hard part is over (and it wasn’t hard at all!). Now, let’s talk about the delicious ways to enjoy your egg salad.

The Classic Sandwich: Toasted whole-grain bread, a handful of peppery arugula or soft butter lettuce, and a generous scoop of egg salad. Perfection.

The Low-Carb Lifesaver: Large, crisp leaves of butter lettuce or romaine hearts make fantastic, refreshing cups. Spoon the salad in, maybe add a slice of avocado, and eat it like a taco!

The Avocado Smash Upgrade: Mash a ripe avocado on your toast first, then top with the egg salad. Healthy fats, creamy on creamy, total win.

The Snack Plate Star: Surround a big dollop of egg salad with whole-grain crackers, sliced cucumbers, bell pepper strips, and cherry tomatoes for a gorgeous, satisfying snack board.

Straight-Up, No Chaser: In a bowl, with a fork. Maybe with a few hot sauce dashes on top. Sometimes the simple way is the best way.

Make It Yours: 5 Flavor Twists to Try

Once you’ve mastered the base, the world is your oyster… or your egg salad. Here are some of my favorite ways to mix it up.

• The “Everything Bagel”: Add 2 tablespoons of everything bagel seasoning to the yogurt mix. Garnish with extra sesame seeds and extra thinly sliced green onion. Serve on everything bagel flatbread!
• The Curry In A Hurry: Stir 1 teaspoon of your favorite curry powder (I love a medium Madras) and a handful of raisins or chopped dried apricots into the dressing. The sweet and savory combo is unbelievable.
• The Garden Crunch: Fold in ¼ cup each of finely diced celery and red bell pepper for a fantastic crunch and extra veggie power. A fresh, summer-inspired twist.
• The Bacon & Everything Nice: Crumble 2-3 strips of cooked, crispy bacon into the final mix. Need I say more? (Use a teaspoon of the bacon fat in place of a teaspoon of the yogurt for an insane depth of flavor.)
• The Vegan “No-Egg” Salad: Swap the eggs for a 14-ounce block of extra-firm tofu, pressed and crumbled. Use a tablespoon of nutritional yeast in the dressing for a cheesy, savory flavor. It’s shockingly similar and delicious!

Jackson’s Kitchen Notes & Stories

This recipe has been my loyal lunch companion for years, and it’s evolved in fun ways. I once accidentally used honey mustard instead of Dijon for a batch I was bringing to a friend’s BBQ. I was worried it’d be too sweet, but everyone raved about it! So don’t be afraid of happy accidents.

My biggest tip? Make a double batch on Sunday. It keeps beautifully in a sealed container in the fridge for 3-4 days. The flavors get even friendlier with each other overnight. I’ve also learned that a super-sharp knife for chopping the eggs makes all the difference—clean cuts, not smashes.

This recipe embodies the Food Meld spirit: take something familiar, inject it with a little creativity and a focus on feeling good, and share it with the people you care about. Whether it’s in your kid’s lunchbox or on your own desk, I hope it brings a moment of delicious joy to your day.

Your Questions, Answered!

Q: My egg salad turned out a bit watery. What happened?
A: This usually comes from the yogurt. If your yogurt has a lot of liquid (whey) on top, give it a good stir in its container first, or even drain it in a fine-mesh strainer for a few minutes before using. Also, ensure your hard-boiled eggs are cooled completely before chopping and mixing.

Q: Can I make this ahead of time?
A: Absolutely! In fact, I encourage it. Making it a few hours or even a day ahead allows the flavors to meld beautifully. Store it in an airtight container in the fridge. It may release a tiny bit of liquid; just give it a gentle stir before serving.

Q: I hate peeling hard-boiled eggs! Any foolproof method?
A: You’re not alone! My holy trinity is: 1) Use slightly older eggs. 2) Shock them in an ice bath after cooking. 3) Tap the egg all over to crack the shell, then roll it gently on the counter under your palm. Start peeling from the wider end, where there’s usually an air pocket. Running it under cool water while peeling can also help.

Q: Is this egg salad keto-friendly?
A> Yes! With only 2g of net carbs per serving (assuming you use plain yogurt and no sweet relish), it fits perfectly into a keto lifestyle. Just be mindful of what you serve it with—opt for lettuce wraps or keto-friendly bread.

Feeling Good About What You’re Eating

Let’s talk nutrition, not in a boring way, but in a “heck yeah, this is awesome fuel” way. One hearty serving of this egg salad packs in around 13 grams of high-quality protein, thanks to the dynamic duo of eggs and Greek yogurt. That protein is key for keeping you full, satisfied, and supporting muscle repair.

We’ve significantly cut the saturated fat and calories you’d find in a traditional all-mayo version by using Greek yogurt, while keeping all the creamy texture. The healthy fats from the egg yolks are great for brain health and absorbing vitamins. Plus, it’s naturally low in carbs and sugar, making it a versatile choice for many eating styles. It’s proof that “healthy” doesn’t mean “bland”—it means flavorful, satisfying, and energizing.

Estimated Nutritional Info Per Serving (¼ of the recipe): Calories: ~150 | Protein: 13g | Carbohydrates: 2g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 280mg | Sodium: 180mg (varies with seasoning).

Let’s Keep the Kitchen Fun Going!

And there you have it, friends—my not-so-secret weapon for lunches that are anything but boring. This High-Protein Egg Salad is more than just a recipe; it’s a template for confidence in the kitchen. It’s quick, flexible, and proves that a few simple, good ingredients can create something truly special.