This vegetarian salad is perfect meal prep for lunch. It’s filling, nutritious, low carb, and high in protein. The recipe is also gluten-free and flavorful.
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Are you trying to fit into your skinny jeans or get ripped? If so, consuming meals high in protein is the way to go.
Not only does protein help repair and build your muscles after a workout, but it also helps keep you full.
In fact, of all the macronutrients (fat, carbs, protein), protein keeps you full the most. And when you’re full, you’re less likely to be tempted by those doughnuts that are calling your name.
However, many high protein meals are packed with meat. So, they’re not an option if you’re on a vegetarian diet.
These healthy egg salad bowls are packed with flavor. The egg salad is creamy and crunchy.
The Dijon mustard adds some heat, while the lemon juice adds some acidity. Meanwhile, the cherry tomatoes, red onions, and avocado add color and freshness.
Healthy Egg Salad Bowls
Besides being delicious, these egg salad bowls are good for you too.
In fact, one bowl packs a whopping 27 grams of protein. Now, that’s a whole lot of protein without any meat!
It’s also rich in fiber. You actually get 40% of your daily fiber needs- just from one bowl.
Fiber is not only good for your digestion, but for weight loss and overall health. It is also packed with fat, so it’s good for a low carb diet.
And about half of that fat comes from monounsaturated fats, which are fats that are good for your heart.
It is also an excellent source of vitamins A and C, which you need for a healthy immune system. So, eat right up.
Finally, it’s a good source of calcium and iron, which you need for healthy bones, and to keep your energy levels up.
How to Make Egg Salad Bowls
These egg salad bowls are so easy to make. And they only take 25 minutes to make, so they’re perfect for meal prep.
To make them, you start by boiling your eggs for 10 minutes in boiling water. Or for extra convenience, you can use an egg maker to boil your eggs.
If you’re in the market for an egg maker, here’s a good deal on this high-quality one right here.
To prevent your eggs from cracking while boiling, make sure they’re are at room temperature before cooking them.
To get them to room temperature, you can either bring them out from the fridge about 20 minutes prior to cooking them or run some warm water over them gently.
Once you’ve finished boiling your eggs, place them in some cold water. This will make them easier to peel.
Next, peel and chop them and set them aside.
To a medium bowl, add Greek yogurt, Dijon mustard, lemon zest, salt, and black pepper. Mix well and be prepared for the pleasant aroma.
Chop your celery and add it to your yogurt mixture. If you want more, feel free to add a bit more. Then add your parsley and dill.
Here’s a quick tip to ensure you always have fresh dill on hand for your favorite recipes: After washing your dill, dry it with a paper towel.
Then place it in a BPA-free freezer-safe bag like this. Your dill should last you up to 3 months in the freezer.
Okay…back to the egg salad. Add your chopped eggs to the yogurt mixture and stir well so that the dressing coats the eggs.
Finally, halve your cherry tomatoes and slice your red onion. Don’t use too much red onion, or it will overpower your egg salad. If you’re not a fan of red onions, you can skip it altogether.
Then, remove the avocado flesh from the skin. To make this a breeze, you can simply use an avocado slicer. This one here splits, pits, and even slices your avocado evenly.
Plate your veggies in separate sections in each food container. Then add your egg salad.
Make sure you squeeze a bit of lemon juice on your avocado slices. This will prevent them from turning brown.
These egg salad bowls should last about 3 to 4 days if you keep them in airtight food storage containers in the fridge. I like these glass containers here because they’re sustainable and chemical-free that will leak into your food.
If you prefer lighter containers, these BPA-free plastic containers are a good option.
How to Make Egg Salad Healthier?
Your classic egg salad is loaded with calories, and little, if any fiber. To make this egg salad healthier, I made a few swaps/additions:
First of all, I used non-fat Greek yogurt instead of mayonnaise. Non-fat Greek yogurt has less calories and fat than mayonnaise.
As an added bonus, it’s packed with protein, making it a great addition to a high protein diet.
Second of all, I added celery to the egg salad mixture. This adds not only crunch but extra fiber, which helps keep you full.
Thirdly, I added lemon zest to the egg salad mixture. This not only adds zing to the mixture, it adds extra nutrition.
Lemon zest is rich in fiber and vitamin C, which helps with your digestion and boosts your immune system.
Lemon zest is also rich in health-promoting antioxidants. So, eat up that lemon zest.
What to Eat with Egg Salad?
If you’re not on a low carb diet, nothing beats having this creamy egg salad on a warm, freshly made sesame or poppyseed bagel.
If you’re watching your carbs, you can eat it on some lettuce leaves, or simply have it in a salad like this Egg Salad Bowl. Yum!
Other Recipes You Might Like:
- Mexican Red Bean Quinoa Casserole
- Red Kidney Bean Burger Bowls (High Protein)
- Chickpea Salad with Cucumbers and Tomatoes
- High Protein Spicy Chickpea Meal Prep
- 24 Quick Vegan Meal Prep Recipes
- 21 High Protein Meal Prep Ideas
- 6 hard-boiled eggs
- ⅓ cup plain non-fat Greek yogurt
- 2 tsp dijon mustard
- 3 celery stalks (chopped)
- ½ tsp lemon zest
- 1 tsp fresh lemon juice
- 1 tbsp parsley (chopped)
- 1 tbsp dill
- ½ tsp salt
- ¼ tsp black pepper
The Rest of the Bowls:
- 9 oz cherry tomatoes (250g) (halved)
- 0.5 red onion (sliced)
- 1 avocado (sliced)
- Cook the eggs in boiling water for 10 minutes.
- Peel the eggs and chop them.
- Mix together greek yogurt, dijon mustard, lemon zest, salt, and black pepper. Chop celery, parsley, dill, and stir them in.
- Add in chopped eggs into the dressing and give it a stir.
- Cut tomatoes in halves, slice onion, and avocado.
- Separate the vegetables into each food container. Then, add in the egg salad.
- Squeeze a little bit of fresh lemon juice over the avocado. That will keep it from turning brown.
- Refrigerate for up to 3-4 days.
Nutrition Information:Yield: 2 Serving Size: 1 meal prep container
Amount Per Serving: Calories: 469Total Fat: 31gSaturated Fat: 7.2gTrans Fat: 0gUnsaturated Fat: 20.2gCholesterol: 561mgSodium: 928mgCarbohydrates: 23gNet Carbohydrates: 13gFiber: 10gSugar: 9.5gProtein: 27g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.