High Protein Egg Salad with Dill

Creamy, protein-packed, and bursting with fresh herbaceous flavors, this High Protein Egg Salad with Dill is a refreshing twist on a classic favorite. The tender eggs create a satisfying base while crisp celery adds the perfect textural contrast against the silky Greek yogurt dressing. Unlike traditional versions that rely heavily on mayonnaise, this lightened-up rendition delivers exceptional protein content without sacrificing that rich, indulgent mouthfeel you crave. You’ll learn how to perfectly boil eggs, create a protein-enhanced dressing, and customize this versatile salad to suit your dietary needs.

Why You’ll Love This Recipe

This High Protein Egg Salad with Dill is a game-changer for meal prep enthusiasts and protein-conscious eaters alike. The combination of whole eggs and additional egg whites boosts the protein content dramatically, making it ideal for post-workout recovery or a satisfying lunch that won’t leave you hungry an hour later. The Greek yogurt base provides a tangy creaminess while adding even more protein compared to traditional mayo-heavy versions.

What makes this egg salad truly special is the interplay of textures—tender eggs against crisp celery and optional red onion provide a satisfying mouthfeel with every bite. The fresh dill infuses the entire dish with a bright, aromatic quality that elevates it beyond basic egg salad. Plus, it comes together in under 20 minutes, making this protein-rich dill egg salad a perfect option for busy weekdays when you need something nutritious without spending hours in the kitchen.

Ingredients

For the High Protein Egg Salad with Dill, you’ll need:

• 6 large eggs
• 4 additional egg whites (can use liquid egg whites, about ½ cup)
• ¾ cup non-fat Greek yogurt
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh dill, finely chopped (or 2 teaspoons dried dill)
• ¼ cup celery, finely diced (about 1 medium stalk)
• 2 tablespoons red onion, minced (optional)
• 1 tablespoon lemon juice, freshly squeezed
• ½ teaspoon garlic powder
• ¼ teaspoon paprika
• Salt and black pepper to taste
• 1 tablespoon extra virgin olive oil (optional, for creaminess)

The high-protein foundation comes from the combination of whole eggs and additional egg whites, while Greek yogurt replaces most of the traditional mayonnaise, further boosting protein content while reducing fat. Fresh dill is highly recommended for its vibrant flavor, but dried will work in a pinch.

Pro Tips

Perfect Hard-Boiled Eggs: For the ideal egg texture in your High Protein Egg Salad with Dill, place eggs in a single layer in a pot and cover with cold water by one inch. Bring to a rolling boil, then immediately remove from heat, cover, and let sit for exactly 10 minutes. Transfer to an ice bath for 5 minutes before peeling. This method prevents that unappetizing green ring around the yolk and ensures perfectly cooked, tender eggs every time.

Yogurt Technique: When substituting Greek yogurt for mayonnaise, drain any excess liquid from the yogurt by placing it in a fine-mesh strainer for 10 minutes before measuring. This creates a thicker base for your dressing and prevents your egg salad from becoming watery. For extra creaminess without additional mayo, add a tablespoon of olive oil to the yogurt mixture.

Chopping Strategy: For the perfect texture in your protein egg salad, avoid over-mixing the eggs. Use an egg slicer in two directions (horizontal and vertical) for uniformly chopped eggs, then gently fold in the dressing ingredients. This preserves some textural variation rather than creating a homogenous paste, making each bite more interesting and satisfying.

Instructions

Step 1: Prepare the Eggs
Place 6 whole eggs in a large pot and cover with cold water by at least one inch. Bring the water to a rolling boil over medium-high heat. Once boiling, remove the pot from heat, cover, and let the eggs sit in the hot water for exactly 10 minutes. While the whole eggs are cooking, cook the 4 additional egg whites (if using fresh eggs) in a separate small pot for 5 minutes. If using liquid egg whites, you’ll cook those later.

Step 2: Cool and Peel
After cooking, transfer the eggs to an ice bath (a bowl filled with ice and water) and let them cool for 5 minutes. This stops the cooking process and makes the eggs easier to peel. Gently tap each egg on a hard surface and roll it to crack the shell all over, then peel under cool running water to help remove the shell cleanly.

Step 3: Prepare the Dressing
In a medium bowl, combine the Greek yogurt, Dijon mustard, lemon juice, garlic powder, paprika, salt, and pepper. If using liquid egg whites, cook them now in a small non-stick pan until firm, then cool completely. Whisk the dressing ingredients until smooth and creamy. For extra richness without much added fat, incorporate the optional tablespoon of olive oil.

Step 4: Chop and Combine
Chop the whole eggs into small pieces—I recommend using an egg slicer in two directions for perfect consistency. Chop the cooked egg whites into similar-sized pieces. Finely dice the celery and red onion (if using), and chop the fresh dill. Add all these ingredients to the bowl with the dressing.

Step 5: Final Assembly
Gently fold all ingredients together, being careful not to mash the eggs too much—you want some texture in your High Protein Egg Salad with Dill. Taste and adjust seasonings as needed, adding more salt, pepper, or lemon juice to brighten the flavors. For best results, cover and refrigerate for at least 30 minutes to allow flavors to meld before serving your protein-packed egg salad.

Variations

Mediterranean Protein Egg Salad: Transform your High Protein Egg Salad with Dill into a Mediterranean delight by adding ¼ cup crumbled feta cheese, 2 tablespoons chopped kalamata olives, and ¼ cup diced cucumber. The salty feta and olives complement the fresh dill beautifully, while cucumber adds extra crunch. Serve with a sprinkle of oregano for an authentic Mediterranean flavor profile.

Avocado Egg Salad: For those wanting healthy fats, replace half the Greek yogurt with one ripe mashed avocado. This variation adds creaminess and a subtle buttery flavor while incorporating heart-healthy monounsaturated fats. Add a squeeze of extra lemon juice to prevent browning and a dash of cumin for depth. This version works wonderfully in this dill egg protein salad for those following keto or low-carb diets.

Spicy Southwest: Add a kick to your protein egg salad by incorporating 1 tablespoon of finely chopped jalapeño, ¼ teaspoon of cumin, a dash of chili powder, and 2 tablespoons of chopped cilantro (replacing or alongside the dill). For extra texture and flavor, add ¼ cup of black beans and ¼ cup of corn kernels. This variation pairs perfectly with whole grain tortillas for a high-protein wrap.

Storage and Serving

The High Protein Egg Salad with Dill will keep in an airtight container in the refrigerator for up to 3 days. Because it’s made with Greek yogurt instead of mayonnaise, it may separate slightly during storage—simply give it a gentle stir before serving. Do not freeze this egg salad as the texture will become watery and unpleasant when thawed.

For a complete meal, serve this protein-rich egg salad on top of a bed of mixed greens with cherry tomatoes and cucumber slices for a refreshing, low-carb lunch option. For a more substantial meal, stuff it into a whole grain pita pocket with sprouts and avocado slices, which complements the dill flavor beautifully while adding healthy fats.

For an elegant appetizer option, spoon small portions onto cucumber rounds or endive leaves and garnish with extra dill sprigs and a light dusting of paprika. This makes an impressive, protein-packed finger food for gatherings that’s both nutritious and visually appealing.

FAQs

Can I use all egg whites to make this even higher in protein?
Yes, you can use all egg whites for a lower-fat, higher-protein version. Replace each whole egg with two egg whites. However, keep at least 2-3 whole eggs for richness and flavor, as the yolks contribute significantly to the classic egg salad taste and texture.

How can I make this recipe dairy-free?
To make a dairy-free High Protein Egg Salad with Dill, substitute the Greek yogurt with dairy-free yogurt made from coconut, almond, or soy. Alternatively, use a combination of mashed avocado and dairy-free mayonnaise. These substitutions maintain creaminess while accommodating dairy restrictions.

Is this egg salad keto-friendly?
Yes, this egg salad can be keto-friendly with minor modifications. Use full-fat Greek yogurt instead of non-fat, or replace some of the yogurt with mayonnaise to increase the fat content while maintaining the protein. The base recipe is already low in carbohydrates, making it suitable for most keto diets.

How can I add more vegetables without changing the flavor profile?
Finely grated zucchini or cauliflower rice work well in this High Protein Egg Salad with Dill as they absorb the flavors of the dressing without overwhelming the dish. Squeeze out any excess moisture before adding them to maintain the proper consistency.

Can I use herbs other than dill?
Absolutely! While dill provides the classic flavor, fresh chives, parsley, or tarragon work beautifully in this high-protein egg salad. Each herb will give the salad a different character—chives offer a mild onion flavor, parsley adds brightness, and tarragon brings a subtle licorice note.

Conclusion

This High Protein Egg Salad with Dill is nutritious eating at its finest — creamy, satisfying, and packed with muscle-building protein without unnecessary calories. It’s the kind of dish that proves healthy eating doesn’t require sacrifice, offering both tremendous flavor and nutritional benefits in every bite. Whether you’re meal prepping for a busy week, looking for post-workout fuel, or simply craving a reinvented classic, this protein-enhanced egg salad delivers on all fronts. The fresh dill adds that perfect herbaceous note that elevates an everyday lunch into something truly crave-worthy.

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