Protein-Packed Egg Salad
Protein-Packed Egg Salad balances creamy richness with a bright, tangy finish. Hard-cooked eggs are folded with a silky mix of Greek yogurt, cottage cheese, and a touch of mayonnaise, while celery and onion add fresh crunch. Serve it piled on toast, tucked into sandwiches, or spooned with crackers for lunch, picnics, or quick snacks.
- Prep10 mins
- Cook10 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Protein-Packed Egg Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 30
- Heart Health
- 61
- Metabolic
- 14
- Digestive
- 27
- Inflammatory
- 51
- Performance
- 32
- General Wellness
- 1
Place the eggs in a saucepan and add enough water to cover them by about 1 inch.
- 2
Bring to a boil, then turn off the heat and cover. Let stand for 10 to 12 minutes, then transfer the eggs to an ice water bath until cooled, 5 to 10 minutes. Peel the eggs and set aside.
- 3
Add the cottage cheese, yogurt, and mayonnaise to a food processor; blend to combine. Add the hard boiled eggs and pulse to incorporate the eggs. Transfer the mixture to a bowl. Stir in the minced celery and onion. Season with salt and pepper.
- Calories 163.8 kcal Moderate 8%
- Protein 11.98 g Good Source 24%
- Carbohydrate 5.76 g 2%
- Total Fat 10.37 g Moderate 13%
- Saturated Fat 3.49 g Moderate 17%
- Trans Fat 0.03 g High --
- Cholesterol 240.71 mg High 80%
- Sodium 224.52 mg Moderate 10%
- Dietary Fiber 0.75 g Low Source 3%
- Total Sugars 1.64 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 67.11 mg Low Source 5%
- Iron 1.39 mg Low Source 8%
- Potassium 226.35 mg Low Source 5%
- Vitamin A 60.48 mcg Low Source 7%
- Vitamin C 0.84 mg Low Source 1%
- Vitamin D 1.01 mcg Low Source 5%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Celery
- Onions 🧅
About This Recipe
Protein Packed Egg Salad is made with 7 ingredients and serves 6. It takes about 20 mins and is rated easy. Key ingredients include Celery, Cottage Cheese, Eggs, and Mayonnaise. Each serving provides about 163.8 kcal, and is a good source of protein.
Recipe Questions
- What is Protein-Packed Egg Salad made of?
- The main ingredients are Celery, Cottage Cheese, Eggs, Mayonnaise, Plain Greek Yogurt. The full list of 7 is above.
- How long does it take to make Protein-Packed Egg Salad?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 163.8 kcal. The full nutrition breakdown is above.
- Is Protein-Packed Egg Salad easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Protein-Packed Egg Salad healthy?
- Protein-Packed Egg Salad has an easyChef Pro health score of 37/100. Per serving, it provides 163.8 calories and 11.98 g of protein, or 24% of the Daily Value. Worth noting per serving: sodium at 224.52 mg (10% of the Daily Value) and saturated fat at 3.49 g (17% of the Daily Value). It contains Eggs, Milk, Celery and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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