Teresa Cutter's High Protein, Creamy Egg Salad

"If you’re looking for a healthy, high-protein egg salad that’s creamy, satisfying and perfect for meal prep, this is the one you’ll make on repeat.

This High-Protein Creamy Egg Salad is a modern take on the classic favourite — made with free-range eggs, Dijon mustard, fresh chives, crunchy dill pickles and a lighter creamy base using Greek yoghurt or silken tofu for extra protein and beautiful texture.

It’s rich without being heavy, packed with flavour and naturally low in carbohydrates, making it perfect for low-carb, gluten-free and high-protein lifestyles.

The addition of silken tofu (optional but highly recommended) increases the protein content, softens the texture and creates that luscious, creamy consistency — without relying solely on mayonnaise. It’s a simple way to boost nutrition while keeping that nostalgic egg salad flavour we all love.

Perfect for: Healthy sandwiches or wraps, lettuce cups for a low-carb option, protein bowls, stuffed into baked sweet potatoes, quick lunches and easy meal prep.

This recipe is budget-friendly, versatile and ready in under 20 minutes — a wholesome, protein-rich staple you’ll always want in your fridge."

 

— Teresa Cutter @teresacutterchef

 

 

HIGH PROTEIN CREAMY EGG SALAD

Serves: 4

 

Prep time: 15 minutes

Chill time: 20-30 minutes

 

INGREDIENTS

 

6 large free-range or organic eggs

300 g soft tofu

2 dill pickles, chopped

1 bunch fresh chives sliced

2 generous teaspoons Dijon mustard

½ teaspoon turmeric for colour + warmth

1 - 2 tablespoons Greek yoghurt or mayo adjust to taste

Sea salt and pepper to taste

Cos lettuce to serve or your choice of sourdough, rice, crackers etc.

 

 

METHOD

 

Drain the silken tofu on a paper towel. Cut into chunks and add to the eggs.

Lightly smash with a fork until then combine with the eggs and are softly broken down but not completely smooth.

Add the dill pickles, chives, Dijon, turmeric, salt, pepper and 1 - 2 tablespoons of mayo or yoghurt.

Mix lightly, taste and adjust where needed.

Chill for 20–30 minutes if you can — the flavour settles beautifully

Enjoy over lettuce cups, good sourdough bread, rice cakes or even folded through just cooked, warm pasta. It's delicious.

 

Styled and served in our Sorbet Nesting Bowls alongside our Salt Salad Servers, this recipe elevates even the simplest dishes — creamy, nourishing and beautifully fresh.

For the full macros and more of Teresa’s nourishing recipes, visit Teresa Cutter Chef.

 

SHOP THE LOOK

The Sorbet Collection
Salt Salad Servers