Low-Yolk Egg Salad (Made with Half The Yolks) High Protein Lunch

This simple, low-yolk egg yolk salad is a mixture of whole eggs and egg whites with a little mayonnaise and spring onions. Serve this on your favorite wholemeal bread, in a wrap or a salad wrap.

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Egg yolk salad

Don't get me wrong, I love egg yolks and I eat egg salad all the time! But when I'm counting macros and looking for ways to get extra lean protein, using half an egg yolk is enough. Other egg salad recipes you might like include classic egg salad, chickpea egg salad, asparagus egg bacon salad with Dijon vinaigrette, and avocado egg salad.

You can make hard-boiled eggs on the stove, hard-boiled eggs in the instant pot, or my favorite method – Air Fryer Hard Boiled Eggs.

Variations

I like to keep my egg salad simple, that's just my preference, but you can add your chopped celery, bell peppers, or even cucumber. Have fun with it and adapt it to your taste! This recipe easily doubles or triples. Hate mayo? Use non-fat Greek yogurt instead. Add some paprika, curry powder … the ideas or endless.

Protein in eggs

Whole eggs are one of the most nutritious foods on the market. Whole eggs are high in protein, but egg whites are almost pure protein. If you swap the yolks for half your eggs, you still get the protein, only you have half the fat. A single large egg is roughly 72 calories, 17 in white and 55 in yolk. There are about 6 grams of protein in a large egg and about 3.5 in the egg white alone.

Food preparation:

Double or triple this recipe as needed. This will take up to 4 days chilled.

More egg salad recipes:

Egg yolk salad

122 Cals
9.5 protein
2 carbohydrates
7.6 Fats

Preparation time: 5 min

Cooking time: 20th min

Total time: 25th min

This simple, low-yolk egg yolk salad is a mixture of whole eggs and egg whites with a little mayonnaise and spring onions. Serve this on your favorite wholemeal bread, in a wrap or a salad wrap.

4th large hard-boiled eggs, peeled off
4th teaspoon light mayonnaise, * Check the labels for all of 30
1/2 teaspoon Dijon mustard
2 tablespoon chopped green spring onions or chives
kosher salt and fresh pepper to taste

Separate the egg yolks from the white and discard 2 egg yolks. (My dog loves her!)
Chop the eggs and mix with the mayonnaise, Dijon mustard, spring onions, salt and pepper.

Portion: 1/ 2 lettuce, Calories: 122kcal, Carbohydrates: 2G, Protein: 9.5G, Fat: 7.6G, Saturated fatty acids: 2G, Cholesterol: 189mg, Sodium: 235mg, Sugar: 0.5G

Blue Smart Points: 1

Green Smart Points: 3

Purple Smart Points: 1

Keywords: Egg salad, high protein, high protein breakfast, high protein lunch, thin egg salad