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.

Close up of a bowl of high protein egg salad sprinkled with crispy bacon.

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.

A Keto Egg Salad cutting board with eggs, bacon, and other ingredients.

Why You’ll Love This Recipe

  1. Versatile meal prep recipe. It’s great for sandwiches, lettuce wraps, with keto bread or crackers, and even on toast for breakfast.
  2. 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)
Chopped hard boiled eggs, green onions, parsley, and crispy slices of bacon on a wooden cutting board.

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.

A keto-friendly bowl filled with eggs, bacon, and sour cream.

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:

Storing Egg Salad

Keep your high protein egg salad in an airtight container in the fridge. It will stay fresh for about 4 days.

A forkful of high protein egg salad with bacon shown close up.

Egg Salad Recipe FAQ

Is this egg salad keto friendly?

Yes! There are about 4 net carbs per serving in this egg salad recipe.

How much protein is in a serving of high protein egg salad?

There are 17 grams of protein in a half-cup serving of egg salad with uncured bacon and sugar-free mayo.

Did you make this recipe?

5 stars
I'd love to hear about your experience making this recipe! Please leave a comment and rating below!

Close up of the finished egg salad in a gray bowl sprinkled with crispy bacon.

High Protein Egg Salad

This high protein egg salad is a quick and easy meal prep recipe for breakfast or lunch. It's Keto, Low Carb, Paleo and Whole30 compliant.
4.93 from 14 votes
Print Pin Rate Text Recipe
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 3 servings
Author: Laura Miner

Ingredients

  • 6 eggs
  • ½ cup sugar-free mayonnaise
  • 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

Store egg salad in an airtight container in the refrigerator. It keeps for 3-4 days.
Serve on lettuce leaves, keto bread or tortillas, or with crunchy veggies like sliced cucumbers or bell peppers.
Recipe Variations:
  • 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.

Nutrition

Serving: 0.5cup | Calories: 443kcal | Carbohydrates: 1g | Protein: 17g | Fat: 41g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 22g | Trans Fat: 0.03g | Cholesterol: 381mg | Sodium: 788mg | Potassium: 153mg | Fiber: 0.3g | Sugar: 0.5g | Vitamin A: 742IU | Vitamin C: 4mg | Calcium: 58mg | Iron: 2mg
Did you try this recipe? Share it with us on Instagram! @cookathomemom!
4.93 from 14 votes (9 ratings without comment)

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11 Comments

  1. Love it! ❤️ Going to make allot!! This is the only Keto recipe that my whole family loves! ( keep in mind that I have 17 total in my whole family) It was devoured in seconds! Also it is good warm too but I prefer it cold

    1. Hi Rachel! Thank you so much for this thoughtful and kind review. I’m so happy your family enjoys it! 🙂 -Laura

  2. 5 stars
    This was to die for! 🤤 made with my whole30 Mayo and man, it was just so so delicious!! I will be adding this to my weekly meal prep! Thanks, Laura!!!

    1. Hi Lauren! Thank you so much for your kind review! I’m thrilled you enjoyed it and I bet your homemade mayo was incredible. 🙂 – Laura

  3. 5 stars
    I made this the other night and it was amazing. I’ve been on the keto diet for a few months now and this is gonna be added to my weekly meals rotation. Thanks !!