High Protein Egg Salad

Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Servings: 2

For the egg salad

• 5 eggs, hard-boiled and halved

• ¼ to ⅓ red onion, finely diced

• ½ cup peas, mashed with a fork (or processed)

• 2 tbsp fresh herbs (cilantro, parsley, or mint, or a combination)

• 3 tbsp capers or finely diced pickles

• 2 tbsp mayo

• 5 tbsp Greek yogurt

• 1 tbsp Dijon mustard

• 1 tsp onion powder

• Salt and pepper, to taste

For serving

• Bell pepper, lettuce, or your favorite bread (sourdough or a warm pita would be amazing)

1. Make your eggs. I used 5 eggs here. Drop them in boiling water for 7.5-8 minutes right out of the fridge, then dunk them in an ice bath for a few seconds to stop the cooking. Peel, cut them in half, and add them to a big bowl.

2. Finely dice ¼ to ⅓ of a red onion and add it to the bowl.

3. Mash up ½ cup of peas with a fork. You can also process these in a food processor if that’s easier.

4. For some bursts of freshness, add 2 tbsp of herbs (cilantro, parsley, mint, or a combination). Then add 3 tbsp of capers or finely diced pickles for some brine.

5. Dress it up with 2 tbsp mayo and 5 tbsp Greek yogurt. This adds more protein and keeps the fat and calories down. Add 1 tbsp Dijon mustard.

6. Season with a couple pinches of salt and pepper, and add 1 tsp of onion powder for a little extra flavor.

7. Mash everything up. If you want it chunkier, mash a little less. If you want it creamy and well incorporated, mash a bit more.

8. Give it a taste and adjust. You can also top it with spices, everything bagel seasoning, or chili crisp.