High Protein Egg Salad with Dill

Introduction

High Protein Egg Salad with Dill is a healthy twist on the classic egg salad, offering a satisfying, protein-packed meal that’s both light and filling. By swapping traditional mayo for Greek yogurt, this version enhances the creaminess while adding extra protein and reducing calories. The fresh dill brings a bright, herby flavor that elevates the eggs, creating a deliciously refreshing salad.

Perfect for a quick lunch or a nutritious snack, this egg salad is as versatile as it is delicious. Serve it on whole-grain toast, over a bed of greens, or in a wrap for a variety of meal options. With its balance of protein, healthy fats, and fresh flavors, it’s an excellent choice for those looking for a wholesome and easy-to-make dish.

Whether you’re meal prepping or just need a fast, satisfying meal, High Protein Egg Salad with Dill is the ideal option. It’s a simple yet flavorful dish that will keep you full and energized throughout the day.

Perfect for:

Meal prepping for the week
High-protein snacks
Healthy lunch options
Easy-to-make recipes

Why You’ll Love This Recipe

Here’s why High Protein Egg Salad with Dill will become a staple in your kitchen:

Packed with Protein: Greek yogurt adds extra protein while keeping the salad creamy.
Quick and Easy: Ready in under 15 minutes with just a few ingredients.
Fresh and Flavorful: Dill adds a burst of fresh flavor, making this egg salad stand out.
Healthy and Satisfying: Low-carb and full of nutrients, perfect for a balanced meal or snack.

Preparation and Cooking Time

Total Time: 10-15 minutes
Preparation Time: 10 minutes
Cooking Time: 5-7 minutes (for boiling the eggs)
Servings: 4 servings
Calories per serving: Approximately 250-300 calories
Key Nutrients: Protein, vitamins, healthy fats, calcium, and iron

Ingredients

For the Egg Salad:

6 large eggs
1/2 cup plain Greek yogurt (high-protein, unsweetened)
2 tablespoons Dijon mustard
1 tablespoon apple cider vinegar or lemon juice
1/4 cup finely chopped red onion
2 tablespoons fresh dill, chopped
1/2 teaspoon garlic powder
Salt and black pepper, to taste

Optional Garnishes:

Extra fresh dill for garnish
Paprika or smoked paprika for a touch of color
Freshly sliced avocado (for extra creaminess)

Ingredient Highlights

Greek Yogurt: Substituting Greek yogurt for mayo keeps the salad creamy and boosts the protein content.
Dill: Adds a fresh, herbal flavor that perfectly balances the richness of the eggs.
Eggs: A great source of high-quality protein, vitamins, and healthy fats.

Step-by-Step Instructions

Boil the Eggs:

Boil the Eggs:
Place the eggs in a pot and cover them with cold water. Bring to a boil over medium-high heat, then lower the heat and let the eggs simmer for 9-10 minutes for hard-boiled eggs.
Cool the Eggs:
Remove the eggs from the pot and transfer them to a bowl of ice water to cool for a few minutes. Once cooled, peel the eggs and chop them into small cubes.

Prepare the Salad:

Mix the Base:
In a large bowl, combine the Greek yogurt, Dijon mustard, apple cider vinegar or lemon juice, garlic powder, salt, and black pepper. Stir well to create a creamy dressing base.
Add the Eggs:
Gently fold in the chopped boiled eggs and red onion. Stir until everything is well-coated with the dressing.
Add Dill and Mix:
Stir in the fresh chopped dill, and give everything one last gentle mix to incorporate the flavors.

Serve the Egg Salad:

Garnish and Serve:
Transfer the egg salad to serving bowls or a container for storage. Garnish with additional fresh dill, paprika, or avocado if desired. Serve with whole-grain crackers, in a sandwich, or on a bed of greens for a satisfying meal.

How to Serve

High Protein Egg Salad with Dill is versatile and can be served in several ways:

On Toast: Spread the egg salad on a slice of whole-grain or sourdough toast for a hearty meal.
In Wraps or Sandwiches: Use it as a filling for wraps or sandwiches with leafy greens.
With Crackers: Serve as a dip with your favorite whole-grain crackers or vegetable sticks.
On a Salad: For a low-carb option, serve the egg salad on a bed of mixed greens or spinach.

Additional Tips

Use Greek Yogurt or Cottage Cheese: Replace some or all of the mayonnaise with Greek yogurt or blended cottage cheese for extra protein and creaminess.
Add a Touch of Dijon Mustard: A small amount of Dijon mustard enhances the flavor without overpowering the dill.
Incorporate Chopped Pickles or Pickle Juice: For added tang, mix in finely chopped dill pickles or a splash of pickle juice.
Mix in Crunchy Veggies: Add diced celery, red onion, or radishes for a satisfying crunch and extra nutrients.
Include Fresh Lemon Juice: A squeeze of fresh lemon juice brightens the flavors and balances the creaminess.
Top with Smoked Salmon or Crumbled Bacon: Amp up the protein and add a smoky flavor by garnishing with smoked salmon or crispy bacon.
Try Fresh Herbs: Add other fresh herbs like chives or parsley alongside dill for a more robust flavor.
Season with Paprika or Chili Flakes: Sprinkle a dash of smoked paprika or chili flakes for subtle heat and depth.
Use Avocado: Replace some of the mayo with mashed avocado for added creaminess, healthy fats, and a unique twist.
Serve in Creative Ways: Serve the egg salad on whole-grain bread, in lettuce wraps, stuffed into bell peppers, or as a dip for veggies for variety and presentation.

Recipe Variations

Greek Yogurt & Dill Egg Salad: Substitute mayonnaise with Greek yogurt for a creamy, protein-packed base. Add chopped cucumbers, crumbled feta cheese, and a squeeze of lemon juice for a Greek twist.
Avocado & Dill Egg Salad: Mash half an avocado into the egg mixture for healthy fats and extra creaminess. Add dill, a squeeze of lime juice, and some red onion for a fresh, flavorful touch.
Chicken & Dill Egg Salad: Add cooked, shredded chicken breast to the egg salad for an extra boost of protein. Use a mayo or Greek yogurt base, and toss in fresh dill, celery, and mustard for flavor.
Smoked Salmon & Dill Egg Salad: Add flaked smoked salmon to the classic egg salad for a luxurious twist. Combine with dill, a dollop of sour cream, and a hint of horseradish for a savory flavor profile.
Tofu & Dill Egg Salad (Vegan): Use crumbled silken tofu as a substitute for eggs. Add fresh dill, Dijon mustard, lemon juice, and nutritional yeast for a high-protein, plant-based version of egg salad.
Bacon & Dill Egg Salad: Crisp up some bacon and crumble it into your egg salad for added crunch and flavor. Pair with fresh dill, a touch of smoked paprika, and your choice of creamy base.
Quinoa & Dill Egg Salad: Mix cooked quinoa into the egg salad for a more filling, nutrient-dense meal. The quinoa will add protein and texture while the dill enhances the flavor.
Spicy Sriracha Dill Egg Salad: For a spicy kick, add a spoonful of Sriracha sauce to your egg salad. Pair it with fresh dill, a splash of lime juice, and chopped green onions for an extra zing.
Curry & Dill Egg Salad: Add curry powder to your egg salad for a flavorful, warm twist. Mix in chopped apples, raisins, and fresh dill for a balanced, protein-packed meal.
Kale & Dill Egg Salad: Incorporate finely chopped kale into your egg salad for an extra dose of greens. Toss in some roasted sunflower seeds for crunch and fresh dill to tie it all together.s.

Freezing and Storage

Storage: Store any leftover egg salad in an airtight container in the fridge for up to 3 days.
Freezing: Egg salad does not freeze well, as the yogurt may separate when thawed. It’s best enjoyed fresh or stored in the fridge.

Special Equipment

Pot for Boiling Eggs: A small pot to boil the eggs is essential.
Mixing Bowl: A medium to large mixing bowl is needed for combining the ingredients.
Chopping Knife: For finely chopping the eggs, onion, and dill.

FAQ Section

Can I use mayo instead of Greek yogurt?
Yes, but the Greek yogurt adds more protein and a tangier flavor. You can substitute mayo if preferred.
What if I don’t like dill?
You can use parsley, chives, or tarragon as an alternative.
How can I make the salad creamier?
Add more Greek yogurt, or you can mix in a small amount of avocado or olive oil for extra creaminess.
Can I add meat to this recipe?
Yes! Feel free to add shredded chicken or turkey for extra protein.

Conclusion

High Protein Egg Salad with Dill is a creamy, nutritious dish that combines classic flavors with a healthy twist. Made with protein-packed eggs, tangy Greek yogurt, and fresh dill, it’s a perfect option for a quick lunch, snack, or meal prep. This salad is easy to make, versatile, and pairs beautifully with crackers, sandwiches, or fresh veggies.

Whether you’re looking for a light meal or a satisfying protein boost, this egg salad has you covered. Customize it with your favorite mix-ins like celery, red onion, or a touch of mustard to suit your taste preferences.

I can’t wait to hear how your High Protein Egg Salad with Dill turns out! Share your creation and let me know what unique twist you added to make it your own. Enjoy!