Protein-packed Egg Salad is the original meal prep lunch! This recipe is the classic, with mashed hard-boiled eggs and a creamy mayo dressing with just a little bit of tang.
Everyone’s all about finding the new Holy Grail high protein lunch these days, whether it’s Whipped Cottage Cheese bowls or Protein Mac and Cheese. But just like in those romantic comedies where the main character realizes her best guy friend was her soulmate all along, we’ve been overlooking classic egg salad this whole time! Well, not anymore! I’ve been loving egg salad recipe for meal prep lunches lately—it’s truly one of those timeless recipes that never goes out of style.
Why Egg Salad Deserves a Spot on Your Meal Prep Menu
This recipe brings together tender eggs, a silky-smooth mayo dressing, and ketchup and mustard for a little somethin’-somethin’. (If you’ve never tried adding ketchup to your egg salad, you absolutely need to!) Here’s why I love this recipe and why you will too.
- Quick and easy. With just a handful of basic ingredients and minimal prep time, this egg salad comes together in under 20 minutes.
- Super creamy. Mashing the eggs into smaller pieces helps them absorb the dressing, resulting in an ultra smooth consistency.
- So many ways to enjoy it. Serve it on toast, stuffed in a buttery croissant, layered into a sandwich with crisp lettuce, or paired with crackers for a quick lunch or snack.
- Protein-packed meal prep option. You get 17 grams of protein for just 286 calories!
What You’ll Need
We’re keeping it simple with just six ingredients (and one of them is optional!). Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Eggs – If you’re really short on time, you can buy hard-boiled eggs instead of boiling them yourself.
- Mayonnaise – For a creamy, rich texture. Bonus points if you use Kewpie mayo, which is a Japanese variety made with extra yolks for more richness.
- Ketchup – Adds a subtle sweetness that balances the tang. It’s my favorite little trick for the best egg salad!
- Mustard – For the classic egg salad flavor and a little bit of bright acidity to make things pop.
- Salt
- Fresh herbs – Optional but wonderful; dill and tarragon are especially good for adding freshness and complexity.
How to Make Egg Salad
Here’s how easy it is to make this recipe!
- Cook the eggs. Add the eggs to a pot, cover with water, bring to a low boil, then simmer for 12 minutes.
- Cool and peel. Drain, rinse the eggs under cold water, and let cool at least 5 minutes before peeling.
- Mash the eggs. Add the eggs to a bowl and mash with a fork or pastry cutter.
- Mix in the dressing. Add the mayo, ketchup, mustard, salt, and herbs (if using); stir to combine, then serve as desired.
Egg Salad Variations
If you want to stray a little from the classic egg salad recipe above, here are some ideas!
- Make it extra creamy. Add additional mayo if you prefer a richer texture.
- Use the Greek yogurt trick. A lot of healthy egg salad recipes swap the mayo for Greek yogurt. After testing this, I’ve found that I miss the richness and silkiness of mayo; if you want to use Greek yogurt in your egg salad, don’t use it to replace all of the mayo. Instead, swap half the mayo Greek yogurt.
- Add crunch. Finely diced celery or red onion adds a crisp contrast to the creamy egg.
- Try different mustards. Dijon or whole grain mustard will give your egg salad more complexity.
Serving Suggestions
The thing I love about this egg salad recipe for meal prep is that there are so many ways to serve it, it doesn’t feel like you’re having the same lunch day after day. Here are some of my favorite ways to use it!
- Spread it onto toasted sourdough or my Gluten-Free Yeast-Free Quinoa Bread for breakfast.
- Or make a classic egg salad sandwich on white bread or a croissant. Total comfort food!
- Spoon it onto crackers, cucumber slices, or lettuce leaves for a lighter option.
- Keep it simple and serve over a bed of greens. (Or keep it even simpler and just eat it straight from the bowl!)
How to Store Egg Salad
Store this egg salad recipe in an airtight container for up to 3 days. This recipe can’t be frozen because it’s made with mayo.
- 6 eggs
- 2 tablespoons mayo
- ½ teaspoon ketchup
- ¼ teaspoon mustard
- Generous pinch of salt
- Fresh herbs if desired (dill and tarragon are my favorites)
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Add the eggs to a sauce pot and cover with at least 1/2″ of water. Bring to a low boil, then quickly reduce to a simmer. Cook for 12 minutes.
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Drain the hot water and run the eggs under cold water. Let it sit and cool for at least 5 minutes in the cold water.
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Peel the eggs and add them to a mixing bowl. Using a fork or pastry cutter, cut and mash the eggs into little pieces.
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Add the remaining salad ingredients, stir, and taste. Adjust seasonings as needed.
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Serve with toast, as a sandwich, or with crackers!
Calories: 286kcal | Carbohydrates: 1g | Protein: 17g | Fat: 23g | Saturated Fat: 6g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 497mg | Sodium: 295mg | Potassium: 189mg | Fiber: 0.03g | Sugar: 1g | Vitamin A: 729IU | Vitamin C: 0.1mg | Calcium: 76mg | Iron: 2mg