High Protein Egg Salad
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Add this high protein egg salad to your meal prep for a quick and healthy lunch. Because it’s full of eggs and bacon, it’s not only tasty, but also a fantastic way to get extra protein and healthy fats into your diet.
High Protein Egg Salad Recipe
You don’t have to be an exercise enthusiast to want some extra protein in your diet. With a keto eating plan, it’s important to monitor your macros. You want to consume the right balance of healthy fats, meats and other proteins, and starches. This egg salad recipe handles that with ease!
As I was scouring through my fridge for healthy meal prep ideas, I found some hard boiled eggs and a package of bacon. Now, I had some great high protein options! Bacon egg bites are delicious, but I wanted a cold lunch idea.
You know I love healthy meal prep recipes that are quick and easy, right? Well, this egg salad recipe is seriously my favorite! This recipe includes sugar free mayo and uncured bacon. So, it’s compliant with Keto/Low Carb, Whole30 and Paleo eating plans.
Why You’ll Love This Recipe
- Versatile meal prep recipe. It’s great for sandwiches, lettuce wraps, with keto bread or crackers, and even on toast for breakfast.
- Higher in protein than traditional egg salad. Using sugar-free bacon in this recipe will give you an additional 4 grams of protein per serving.
Ingredients and Substitutions
The wonderful thing about this recipe is that all the ingredients are healthy and also unbelievably simple. You probably have most of them at home already! Here’s what’s in it:
- Hard boiled eggs. I like to use jammy eggs whenever possible, but my kids prefer them hard boiled so the yolks are fully cooked and crumbly.
- Uncured sugar-free bacon. You might be surprised to see that some form of sugar is usually an ingredient in most packaged bacon! Look for uncured, nitrate-free bacon. The sugars come from the nitrates used in the curing process.
- Sugar free mayonnaise: This is another ingredient that can have sneaky sugars added to it! Look for Whole30 mayo brands made with avocado oil and no sugar, like Chosen Foods or Primal Eats. Or, just make your own.
- Mustard: I like to use Dijon, but yellow mustard is fine too.
- Fresh Parsley and green onions (scallions)
Recipe Variations
- For additional healthy fats, use avocado mayo.
- No mayo: Substitute a smashed avocado for the mayo.
- Extra herby: Add 1 teaspoon of minced fresh dill.
- For a little crunch: Add 1 tablespoon each of diced red onion, celery, and/or pickles for super crunchy texture.
- For more protein: Of course, this recipe already has 14 grams of protein per serving. If you want even more protein, you can stir in a little bit of unflavored protein powder and/or use extra egg whites.
How to Make High Protein Egg Salad
Scroll down to the recipe card for the full step by step instructions! ⬇️
Hard boil the eggs. The recipe card has instructions for hard boiling in a pan on the stove, but there are other options! You can make hard boiled eggs in an Instant Pot, or use air fryer cooked eggs.
While the eggs are cooking, do your prep work. Cook the bacon, then crumble or dice it up. Then mince the fresh parsley and green onions.
Be sure to set aside half of the cooked bacon to use for garnish.
Place eggs in an ice bath to stop the cooking process. To do this, use a slotted spoon to carefully remove the eggs from the hot water. and transfer them into an ice water bath. Just fill a large bowl about 3/4 full with ice cubes and a little bit of cold water.
Peel and chop the hard boiled eggs. I chop my eggs a little larger than you might because I LOVE texture. I cut each egg into about 8 pieces, but a lot of people like them diced much smaller. Chop them into whatever size you like!
Combine all ingredients. Stir everything (except for the reserved bacon) together in a large bowl. Mix well until fully combined.
Taste and season. Depending on the saltiness of your bacon, you may not need any extra salt.
Garnish and serve! Sprinkle the egg salad with the reserved bacon and dig in!
You may also like: Butter Chicken Meal Prep, Easy Collard Wraps, Greek Chickpea & Avocado Salad, or Broccoli & Bacon Salad.
Serving Suggestions
There are plenty of healthy ways to enjoy this high protein meal. Here are just a few ideas:
- Serve in lettuce cups or lettuce wraps.
- As a sandwich on keto or other low-carb bread. This yeast-free low carb bagel recipe looks amazing!
- Use as a dip with low-carb veggies like cucumbers and bell peppers, or with air fryer tortilla chips.
Storing Egg Salad
Keep your high protein egg salad in an airtight container in the fridge. It will stay fresh for about 4 days.
Egg Salad Recipe FAQ
Yes! There are about 4 net carbs per serving in this egg salad recipe.
There are 17 grams of protein in a half-cup serving of egg salad with uncured bacon and sugar-free mayo.
I'd love to hear about your experience making this recipe! Please leave a comment and rating below!
High Protein Egg Salad
Ingredients
- 6 eggs
- ½ cup sugar-free mayonnaise
- 1½ teaspoons mustard yellow, Dijon, or other sugar-free variety
- 4 slices sugar-free bacon *be sure it's uncured and nitrate-free
- 2 tablespoon green onions sliced
- 2 tablespoons minced fresh parsley
- ¼ teaspoons salt
- ¼ teaspoons pepper
Video
Instructions
- Make Instant Pot hard boiled eggs or cook them on the stovetop. To boil eggs on the stove, add eggs to a 4-quart (or larger) saucepan and cover with cold water.
- Bring the water to a slow boil (a little higher than a simmer and a little lower than a rolling boil), and cook for 8-10 minutes. Use a slotted spoon to remove the eggs from the hot water and set them into an ice bath (a bowl filled with ice and cold water) to stop the cooking process.
- While the eggs are boiling, cook and crumble the bacon, mince the parsley, and slice the green onions. Set aside.
- When eggs are cool enough to handle, peel and chop them to the size you prefer.
- Add all the ingredients to a large mixing bowl, and stir with a large spoon to combine. Take a taste, then if needed, season lightly with additional salt and pepper.
Notes
- No mayo: Substitute a smashed avocado for the mayo.
- Extra herby: Add 1 tsp. minced fresh dill.
- A little crunch: Add 1 tbsp each of diced red onion, celery, and/or pickles for super crunchy texture.
