40g Protein Egg Salad with Dill—Creamy Bliss You Crave

Name: 40g Protein Egg Salad with Dill—Creamy Bliss You Crave
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 6 large eggs; 1/4 cup Greek yogurt; 1 tbsp Dijon mustard; 1 tbsp fresh dill, chopped; 1/4 tsp salt; 1/4 tsp black pepper

Author: lia

Published: July 19, 2025

Updated: July 19, 2025

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Let me tell you about my absolute favorite quick lunch hack – this high protein egg salad with dill! I swear, I make it at least twice a week because it’s just that good. Packed with 12g of protein per serving and bursting with fresh herby flavor from the dill, it’s the perfect balance of healthy and satisfying. The Greek yogurt keeps it light but creamy, and honestly? It tastes way fancier than the 10 minutes of effort it requires. My husband keeps stealing spoonfuls straight from the fridge – that’s how you know it’s a winner!

Table of Contents

Why You’ll Love This High Protein Egg Salad

High Protein Egg Salad with Dill - detail 1

Crazy quick: From fridge to table in under 20 minutes (perfect when hunger strikes!)
Protein powerhouse: Eggs + Greek yogurt = staying power to keep you full for hours
Fresh flavor bomb: That dill-mustard combo? *Chef’s kiss*
Meal prep hero: Gets even better as it chills – make a batch on Sunday!
Versatile AF: Slap it on toast, stuff a pita, or eat it with a fork straight from the bowl

Ingredients for High Protein Egg Salad with Dill

Okay, let’s talk ingredients – and trust me, this isn’t one of those recipes where you need a million fancy things. My whole philosophy is keeping it simple but delicious. Here’s what you’ll need to make this protein-packed dream come true:

6 large eggs – the absolute stars of the show (farm-fresh if you can get ’em!)
1/4 cup Greek yogurt – I use full-fat for creaminess, but any works
1 tbsp Dijon mustard – that tangy kick is everything
1 tbsp fresh dill – chopped fine so every bite sings
1/4 tsp salt – just enough to make flavors pop
1/4 tsp black pepper – freshly ground if you’re feeling fancy

Ingredient Notes & Substitutions

Life happens, so here’s how to adapt: Swap Greek yogurt with mayo if you prefer (though you’ll lose some protein). No fresh dill? Use 1 tsp dried, but fresh really makes a difference. Hate mustard? A squeeze of lemon works too. And if you’re feeling wild, toss in some diced celery or red onion for crunch – my sister adds capers for extra zing!

How to Make High Protein Egg Salad with Dill

Alright, let’s get cooking! This egg salad comes together so easily you’ll wonder why you ever bought the pre-made stuff. Just follow these simple steps, and you’ll have a creamy, dreamy protein-packed lunch in no time.

Step 1: Perfect Hard-Boiled Eggs

First things first – let’s nail those eggs! I place mine in a pot, cover with cold water by about an inch, then bring to a rolling boil. Once boiling, I turn off the heat, cover, and let them sit for exactly 10 minutes (set a timer!). Immediately transfer to an ice bath – this stops cooking AND makes peeling a breeze. Trust me, that cold water shock is the secret to perfect eggs!

Step 2: Mixing the Dill Yogurt Dressing

While the eggs cool, let’s whip up that glorious dressing. In a medium bowl, I combine the Greek yogurt, Dijon mustard, chopped dill, salt, and pepper. The consistency should be like thick pancake batter – if it seems too thick, add a teaspoon of water at a time until it’s perfectly spreadable. Taste and adjust seasoning here – I often add an extra pinch of salt!

Step 3: Combining Ingredients

Now for the fun part! Chop your peeled eggs into small-ish pieces – I like some variation in size for texture. Gently fold them into the dressing mixture until everything’s evenly coated. Don’t overmix though – we want that lovely chunky texture. And voila! Your high protein egg salad masterpiece is ready to enjoy.

High Protein Egg Salad with Dill - detail 2

Tips for the Best High Protein Egg Salad

Here are my tried-and-true tricks for egg salad perfection every time: Chill it for at least 30 minutes before serving – that rest time lets the flavors really mingle. Taste and adjust seasoning after mixing – eggs can absorb salt differently! Want extra creaminess? Mash 1-2 yolks into the dressing first. For maximum freshness, store with plastic wrap pressed directly onto the surface. And don’t skip that fresh dill – it brightens everything up beautifully!

Serving Suggestions for High Protein Egg Salad

Oh, the possibilities with this egg salad are endless! My absolute favorite way is piled high on toasted sourdough with a handful of arugula – that peppery crunch against the creamy eggs? Heaven. But don’t stop there! Try it stuffed in whole wheat pita pockets with crisp cucumber slices, or scooped onto butter lettuce cups for a light lunch. I’ve even been known to use it as a protein-packed dip for veggie sticks when I’m feeling extra lazy (no judgment!). For a heartier meal, layer it with avocado on a whole grain wrap – the creaminess factor goes through the roof!

Storage & Reheating Instructions

Here’s the beautiful thing about this egg salad – it actually gets better after a day in the fridge! Store it in an airtight container, and it’ll keep happily for up to 3 days (if it lasts that long in your house – mine never does). Since it’s meant to be eaten cold, no reheating needed – just grab and go! Pro tip: Give it a quick stir before serving if any liquid separated during storage.

Nutritional Information for High Protein Egg Salad

Here’s the nutritional breakdown per serving (about 1/2 cup) of this delicious egg salad: 150 calories, 12g protein, 9g fat, and just 3g carbs. Of course, exact values may vary slightly depending on your specific ingredients – especially the size of your eggs and brand of Greek yogurt!

FAQs About High Protein Egg Salad with Dill

Got questions? I’ve got answers! Here are the things people ask me most about this egg salad recipe:

Can I Use Dried Dill Instead of Fresh?

You can, but listen – fresh dill makes ALL the difference here! If you must substitute, use 1 tsp dried dill instead of 1 tbsp fresh. The flavor won’t be as bright, so add a squeeze of lemon to perk it up.

How Long Does This Egg Salad Last?

Kept in an airtight container, it’ll stay fresh in the fridge for up to 3 days. Honestly though? Mine never lasts that long because we gobble it up so fast!

Is This Recipe Meal-Prep Friendly?

Absolutely! In fact, I often double the batch on Sundays for easy lunches all week. The flavors actually improve after chilling overnight – the dill and mustard really shine through.

Did you make this egg salad? I’d love to see your twist on it! Drop a comment below or tag me on Instagram – nothing makes me happier than seeing my recipes come to life in your kitchens. Happy eating, friends!

For more delicious recipes and inspiration, check out our Pinterest page!

More Healthy Salad Ideas

Craving spice? Try the Easy Buffalo Chicken Salad.
Need variety? These Greek Chicken Meatballs with Lemon Orzo are protein-packed and Mediterranean-inspired.