This high protein egg salad is made with fewer yolks and light mayo for a creamy, satisfying texture—without the extra calories. It’s a healthy, low calorie, low fat option for breakfast, lunch, or meal prep.
High Protein Egg Salad
If you love egg salad (which I do!) but want something a little lighter, this high protein egg salad is for you. I use a simple trick to make it lower in calories without sacrificing taste: use all the whites, but only half the yolks. The result? Creamy, flavorful egg salad with plenty of protein—and fewer calories and fat. Perfect if you’re trying to hit your macros or if you’re on a low-fat diet. Serve it on toast with arugula, scoop it into lettuce cups or a pita, sourdough toast or just eat it by the spoonful—no judgment here!
Why This High Protein Egg Salad Works!
Eggs are naturally high in protein, but the yolks also contain most of the calories and fat. My simple trick? Use just half the yolks. You still get that classic egg salad texture and flavor—just with fewer calories and half the fat.
- High in protein, low in fat: Made with more egg whites and light mayo for a leaner, satisfying meal.
- Dairy-free & gluten-free: No yogurt or hidden ingredients—just simple, clean flavors.
- Low calorie: Fewer yolks = fewer calories, without sacrificing taste.
- Versatile: Perfect for breakfast, lunch, meal prep, or a quick high protein snack.
Looking for more ideas? Check out my high protein meals, or easy breakfast recipes you can prep ahead.
How To Make High Protein Egg Salad
This easy recipe comes together quickly with just a few simple ingredients. Here’s how to make it—see the recipe card below for printable instructions and full nutrition info.
- Start by making the hard boiled eggs on the stove, Instant Pot hard boiled eggs (easiest to peel) or my Air Fryer hard boiled eggs.
- Rinse under cold water, then peel.
- Separate the yolks from the egg whites and discard 2 of the yolks. (I give them to my dog!)
- Chop them up and combine with the mayonnaise, Dijon, scallions or chives, and salt and pepper, to taste. You can scale this up to meal prep for the week.
Variations
I like to keep my egg salad simple—that’s just my personal preference. But if you want to switch things up, here are a few easy ways to make it your own:
- Veggies: Add chopped celery or bell peppers, for crunch
- Briny Flavor: Add chopped pickles, capers, olives or cornichons.
- Hate Mayo? Use Greek yogurt instead.
- Spices: Add some paprika, curry powder, everything bagel seasoning… the ideas or endless.
Have fun with it and adapt it to your taste!
Protein In Eggs and Egg Whites
Whole eggs are among the most nutritious foods available. Each large egg contains approximately 72 calories, 6.3 grams of protein, and 4.8 grams of fat according to the USDA. The egg white provides about 3.6 grams of protein with minimal calories and virtually no fat, making it an excellent choice for those seeking high-quality protein without added fat National Agricultural Library. By substituting some yolks with additional egg whites, you retain the protein benefits while reducing overall fat and calorie intake.
Meal Prep:
Double or triple this recipe as needed. Refrigerate in an airtight container up to 4 days.
More Egg Salad Recipes:
This low fat egg salad is one of my favorite go-tos. If you love this, check out more egg salad recipes and high protein recipes—perfect for any meal of the day.
- (My Classic) Egg Salad Recipe
- Avocado Egg Salad
- Deviled Egg Salad
- Tuna Egg Salad
- Avocado Egg Salad and Salmon Sandwich
High-Protein Egg Salad (Low Calorie)
Ingredients
- 4 large hard boiled eggs, peeled
- 4 teaspoons light mayonnaise, *check labels for whole30
- 1/2 teaspoon Dijon mustard
- 2 tbsp green scallions, or chives, chopped
- kosher salt, and fresh pepper to taste
Instructions
- Start by making the hard boiled eggs. You can follow my classic stove top hard boiled egg recipe, or my instant pot eggs or air fryer eggs.
- Once cooked, rinse under cold water and peel.
- Separate the yolks from the egg whites and discard 2 of the yolks. (My dog loves them!)
- Chop the eggs and combine with mayonnaise, dijon mustard, scallions, salt and pepper. You can scale this up to prep ahead for the week.
Why is the cholesterol so high when you are not using the yolk
Hi! Do you think I can make this with the egg whites from the carton? And if so, how do you recommend cooking them to get boiled egg texture? I understand you’d still need to use regular eggs but I have egg whites to spare
You can bake them in a baking dish, like i did in my egg white grill.
This recipe is easy and delicious!
I’ve made it several times, always a winner!
These recipes are awesome but it would be really helpful if when they are found in a cookbook to actually list which one they are found in.
I am trying to get healthy again! Made this today with what I have at home using pickles instead. Turned out great!
So happy I found skinnytaste.com. Recipes are so healthy, WW friendly and most of all delicious!
Thanks Gayle!
The perfect meal prep breakfast. I triple the recipe and make every Sunday for the week. It’s so easy and super good.
I love the flavor with adding Dijon and kosher salt. Wow
This is exactly how I make my egg salad. I like to add dill as well.
How long does this last in the fridge? Was thinking of lunch prep. Thanks!
So good! I used chives, let it chill and come together in the fridge for about 30 minutes. I spread it on a low carb wheat tortilla along with some lettuce for a 3pp, very satisfying lunch!
Never made egg salad myself before but this looked so good that I'm having it for lunch tomorrow!
I use SmartBalance mayo, tastes good (although I am not a fan of mayo in general) and it's much better for you!
If you use Wonder Bread, Soft 100% Whole Wheat it's only 3 Points.. Still not bad considering it's a nice hearty sandwich and if you have a nice cups worth of a salad it's an awesome lunch or dinner..
I loved this salad. I am only by the Trader Joes egg white salad cause I can eat it without feeling guilty.. This was amazing!!! Super easy to make healthy..
Amazing!!!!!
Do the weight watchers point include the bread or no?
I just made this for lunch, but doubled the recipe so I'd have leftovers and my husband can try. It's really tasty. I can't tell the difference w/ the lack of yolks. I only had spicy brown mustard so i used that instead of Dijon. I will def. be making this again.
Just made this for lunch! So easy and delicious… I didn't know I could eat such a yummy egg salad on weight watchers
I use 1% cottage cheese instead of mayo, then to have as many veggies as I can, I lay it on top of a pile of fresh spinach – delish!
I just made this. I had had a rough day points wise and was looking for something low in points! I added paprika, and chopped onion, tomato, celery and pickle. Super yummy!
Ohhh! I wish I red the comment above! I would have tried using the greek yogurt instead!
Nonetheless, thanks for posting this recipe! I've made a low-yolk, egg salad sandwich before. What's nice about your photos is that you make them so appetizing that it forces me to revisit previous things that I forget. I do like your addition of the mustard. I forgot to put in chives, but I did put in chopped celery, red bell pepper, and paprika!
Thanks again!
Made this last night and ate it for lunch today! Used greek yogurt instead of mayo and didn't even miss all of those yokes! I ate it as a lettuce wrap with arugula for a peppery crunch! Thanks Gina!
I just made this for lunch tomorrow and instead of using dijon mustard I used spicy brown (since that's what I have in my fridge) and I used only 1/2 of the mayo and substituted the rest with nonfat plain greek yogurt. I did a taste test and it's SOOOOOO good.
Gina, I've been using your recipes for the past couple of months and have yet to leave you a comment but I just wanted to THANK YOU so much for doing what you do! I honestly love everything I make and I feel good about eating it. Thanks SO MUCH!
Kristina G.
Kristina, so glad you posted this! I don't have any dijon on hand, but DO have the spicy brown, so I'm going to substitute that. Thanks so much for the tip!
I had this for lunch…didn't have any low fat mayo so substituted with greek yogurt. I like tangy sweet salads so I added a tbsp of sweet pickle relish, 1/8 tsp dried tarragon, and 1/8 tsp celery seed. Very tasty! (I'll put pics on my FB of finished product if anyone's interested.) I had this on toasted Orowheat sandwich thins (100 cal-yay!) with a spinach salad w/ raspberry vinaigrette and side fruit salad. 🙂
Thanks again, Gina. I was wondering how I was going to go through all though eggs from Easter. As always, you rock!
~Christine R.
So I got "Eggies" at Christmas time and have been dying to use them to make egg salad, but I went back on Weight Watchers right after Christmas and didn't want to use up all those points. I found your recipe and was super excited! I made it today for lunch and it is so delish! My only regret??? I didn't have a second set of "Eggies" so I could make a dozen at a time and triple the batch for later. 🙂 I will be adding this to my cooking blog and link to you. 🙂
Can you clarify the serving size?
2 servings, just divide the recipe in 2 equal portions.
I really appreciate your recipes – they remind me how to make things that I enjoy, but healthier!! Thanks for all the work you put into your blog!
your points are off, each egg is 2 points and 2 eggs is half the salad, so that would make it more than 4 points.
It's two points per egg if you are using the WHOLE egg. Notice that she uses one whole egg and three egg whites. Reduces the points drastically!
GINA, BEST EGG SALAD EVER. its to die for.
Your a genius 🙂
I used the new Weight Watchers Points Plus and I got 2 pts. also.
I must be doing something wrong. When I add this into WW tracker I get 4 pts
HELP
I get the same thing. 4 WW PointsPlus. But it is just 2 points for half the recipe. The 4 is for the whole thing. That is how i see it. If I am wrong, please let me know. Thanks
Yes it's 2 servings so be sure to divide it.
Is the two points include the bread?
No, bread is extra.
I just made this for lunch, it was delidious! I actually needed more points, so I kept one more of the yolks and I used 2 Tbsp Kraft Olive Oil Mayo. It came out to 4 points for half the recipe. I served it in half of a Trader Joe's Whole Wheat Pita, so my whole lunch was 5 points 🙂
PS, I only had dried chives on hand, so I mixed up the mayo, mustard and chives early and let it sit for a few minutes. So good!
I have made this – Twice in one week!
Hi Gina! I'm boiling eggs as we speak – this'll make a wonderful Sunday brunch after a long, hot walk with the fiance and dog!
I'm throwing in some celery and using 1/2 dijon and 1/2 'old style' mustard with whole mustard seeds. I'm also using some red onion as I don't have any green onion/chives on hand! lol We'll see how it turns out!
I made this yesterday and my husband begged me to make it again today. We both thought it was better than the egg salad you get at delis/restaurants. I look forward to making this recipe for many more lunches.
made this today for lunch and used egg substitute instead and did everything else the same then placed it on sandwich thins. It was delicious!!!
You could use less Dijon or even leave it out. It's all to taste.
Gina I will def try this. My only question is I made the weight watchers egg salad. The Dijon seemed so overpowering and the egg salad was very salty. I see u r adding more mayo. Will that take that over powering taste of Dijon out??
Anynymous, good idea to substitute the mayo for Greek Yogurt. I too, HATE mayo. I am going to try it your way for lunch tomorrow!
I've been craving egg salad lately, but I HATE mayo – full-fat, low-fat whatever. I substituted 1 tbsp. of Greek yogurt and it was delicious! The points drop to only 1 pp per serving! Thanks for sharing Gina :o)
Egg salad on whole wheat toast is like comfort food to me. 🙂
Other than feed the yolks to my dog, I have no idea. Eating them defeats the lightness of the salad.
PS – any ideas on what to do w/ the extra yolks? I know it sounds crazy, but I feel wasteful just tossing 'em in the trash. I don't have a dog to feed them to either.
Gina, I HATED egg salad before I tried this. My boyfriend loves it and I always feel guilty because I don't make it because I don't like it. SO I made this for him and surprise, surprise, I ended up absolutely adoring it! I'm gonna make it again for lunch tomorrow. Amazing… thank you so much. I followed your recipe to the T!
I love how everyone customizes this recipe to make it their own. Heck, I would add cilantro to this and give it a Latina flair : )
Added some dill to mine – delish! Thanks for the low fat egg salad recipe!
Quite interesting idea. I love it! A sandwich salad. Cool! I bet it is also very tasty.
I love the salad. I made with greek yogurt and it was delish!!!!! I also added papirika, celery and bell pepper. This one is a keeper
Just got to say that this recipe was yummy 😀
Hi Gina I am new at this. I made this today and it is great. I put 4 drops of Louisiana Hot Sauce to add some spice. I can't have black pepper. Keep up the good work.
Gina, I THANK YOU so much for your healthy options and every recipe I have made from you has tasted FABULOUS!
Just wanted to add that if you like a "kick" in your egg salad, I used "jalapeno mustard" (picked it up at Target) and it was soooo good in place of regular or dijon mustard! Yum!
This was so good! I prepared it in my Food Ninja and can't believe the amount it made.
I will make another batch as I still have 12 Easter eggs left.
I'm not a huge fan of egg yolks anyway, so this is perfect! 🙂
This WAS as delicious as I had hoped! Thanks for the recipe~I honestly didn't even miss all the yolks!
I added a sprinkling of Old Bay to mine after it was on my sandwich…YUM!
I absolutely love Egg Salad, and have already made this recipe twice this week. Thanks so much for your wonderful recipes!!!
YUM! I love egg salad. What a simple solution you found!!!
I made this recipe as soon as I saw it and have had it for lunch the past two days…delicious! Very filling too…will definitely make again!
Thank you SO much for posting this! It's Passover, and one of my favorite kosher for Passover meals is a curried egg salad recipe from Epicurious. I was trying to figure out a way to make it WW friendly when this popped up in my email. About to make it now…thanks!
I recommend a dash of celery salt!!! I was surprised at how much I didnt miss the yolk!
Ever since I saw this post on FB I have been CRAVING egg salad! So I made it today, only I used sweet relish instead of onions (1PP per TB)and it hit the spot! Thanks for giving me a low points way to eat one of my faves! 🙂
Can't wait to try this! I LOVE egg salad, and I've hated having to give it up to watch points. I'm sure it will be superb, just like all the other recipes I've made here!
Yummy!!!! I had this today on matzah its passover time and im always looking for some different things to eat and low fat this is delicious.
Patter, if you left all the egg yolks I would use 3 eggs instead for that amount of mayo for 3 points plus.
Cheryl where do you find Duke's mayo?
Susie, my dog loves them too!! I wonder what's in it that causes the reaction.
I'm not a fan of Miracle Whip but I do like Kraft light, but I think the points are higher.
Patti, Awesome!
You can get Duke's just about anywhere in the Carolina's.. I don't think it has made it's way too far North!
This is so good. I just made it for lunch later on today but took a taste test and I love it. Thank you for helping me maintain my goal weight. I have maintained my goal weight just by cooking your foods and of course following WW. 1 year now going on two come this August.
Made it last night and I'm eating this right now for lunch. I use Krafts light mayo, thats my favorite. And I put curry in it.
Great recipe! Thanks for so many recipes to keep us on track. I have also shared your site with my WW group. :0)
My pooch loves it when I lighten up my eggs by "discarding" the yolks, right into her bowl. However, I had to quit all light and low fat mayo and sour cream, there is something in them that my daughter has a major skin reaction to. Hellman's Real for me…good trade off for the yolks!
Try Dukes Light Mayo–they don't add sugar to make up for removing fat, and it tastes great!!! Also, I add a few chopped green olives to my egg salad–YUMMY!!!
Try useing little miracle whip.
I make a similar egg salad with light mayo, mustard and onion but I throw in a smidge of garlic and capers (or Goya Alcaparrdo.) I love savory egg salad.
Great recipe! What happens to the points if all of the egg yolks are left in? I love my egg yolks. 🙂
Love the egg salad idea. I've been craving it as well. Gina, I shared your website with my WW group last week. Hope this results in many more hits…Georgia, I too would love your boeuf borguignon recipe…..
Georgia, ha! Share your recipe for the boeuf bourguignon!
Patricia, I know! Inspired by Trader Joe's no yolk egg salad but I couldn't leave all the yolks out, that is my favorite part.
Thank you for this recipe! Perfect timing too since I'm going grocery shopping tonight & have been craving an egg salad sandwich 😀
Gina, I LOVE your blog. My eggs are boiling now. I can't wait to have this for lunch tomorrow! 🙂
Amazingly simple yet I never thought of it. And I have one dozen hard boiled eggs in my fridge right now. I love adding curry to it. This is my lunch tomorrow.
This looks delicious, Gina! For some reason I can make a boeuf bourguignon but I can NEVER get egg salad right. I'll have to try your method – it looks delicious. Thanks for sharing!
YUM! I usually buy Trader Joe's egg white salad, which I LOVE, but with the little bit of egg yolk, I think I'll love this just as much! Thanks! I may add a little chopped green olive to mine!
I can't believe that this is only 2 points!!! Genius!
that is because it is only 80 calories and low in fat…it would take 3 or 4 of these sandwiches to fill me up. More like 6-8 points.
Hi, I was just thinking about egg salad. I use 1/2tsp of regular and 4tbs of low fat plain yogurt add a lot of diced celery, garlic to taste and a couple dashes of Cholula hot sauce for a kick and the points drop a lot. I do the same thing with my tuna salad recipe from the WW site and you can eat the whole thing in a lettuce wrap for 7pts, very filling and tasty.
I love your site glad I found you, thanks for all the tips.
anonymous, that's interesting! I bought the low fat once and really disliked it.
Shannon, yes stay away from store bought egg salad!!
anonymous, yes dijon mustard, thanks for catching!
Thanks Gina! You are the best!!
LOVE egg salad! Definately adding pickles to mine! 🙂 Quick question – did you mean dijon mustard? Thanks for your great meal ideas and the pictures are beautiful!
2 pts????? OMG! I love you Gina. I heart eggsalad and haven't had it since starting the plan. I'm sure buying it from the local bodega is a caloric / fat disaster. Love Hellman's Light as well, I can't even tell the difference. To me it tastes exactly the same as the full fat version. Thanks for this.
Shannon
NYC
Mmmmmmm….this makes me hungry for egg salad right now. IDK why I only eat it around this time of year though. I like it simple too!
I love mayonnaise and specifically Hellmann's; however, I prefer the Low Fat Mayo. To me it tastes more like the real deal. Hellmann's light tastes fake to me. JMO.