High-Protein Egg Salad on Rye Recipe

High-Protein Egg Salad on Rye elevates the classic deli egg salad by swapping some of the mayo with Greek yogurt, adding extra egg whites, mustard, and fresh herbs for a protein boost. Served on hearty dark rye bread, this sandwich is an American lunch staple that delivers 34g of protein per serving with a satisfying, creamy texture. The rye bread adds a distinctive nutty depth that white bread cannot match.

Ingredients

Egg Salad

• 6 large eggs, hard-boiled
• 3 egg whites, hard-boiled (for extra protein with less fat)
• 3 tbsp plain Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 2 tbsp fresh chives, finely chopped
• 2 tbsp fresh dill, chopped
• 1 stalk celery, finely diced
• 1/4 tsp garlic powder
• Salt and white pepper to taste
• Pinch of smoked paprika (for garnish)

Sandwich

• 4 slices dark rye bread
• 4 large lettuce leaves (romaine or butter)
• 4 slices tomato

Instructions

1. Hard-boil eggs and extra egg whites: place in a pot, cover with cold water by 3cm. Bring to a boil over high heat. Once boiling, reduce heat to a gentle simmer and cook for 10 minutes. Transfer to an ice bath for 5 minutes, then peel.
2. Separate the yolks from 3 of the whole eggs. Reserve 3 yolks and the whites of all 9 eggs.
3. Chop all the whites and the 3 reserved whole eggs (yolks included) into 1-2cm pieces. Place in a large bowl.
4. In a separate small bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, and garlic powder.
5. Add dressing to the chopped eggs. Fold gently to combine.
6. Add chopped chives, dill, and diced celery. Fold again.
7. Season with salt and white pepper. Taste and adjust. Refrigerate for at least 15 minutes to allow flavors to meld.
8. Toast rye bread lightly if preferred.
9. Line each slice of bread with a lettuce leaf. Add tomato slices.
10. Spoon egg salad generously onto 2 slices. Top with remaining bread to close sandwich. Sprinkle paprika over any exposed salad.

Tips & Variations

• Using only some yolks significantly reduces the calorie and fat content while keeping the rich egg flavor. The Greek yogurt replaces the fatty creaminess of the extra yolks.
• For maximum creaminess, use eggs that are 1 week old rather than very fresh. Older eggs peel much more easily after hard-boiling.
• The egg salad keeps in the fridge for up to 3 days. Store without bread and assemble just before eating to prevent soggy bread.
• For a gluten-free version, serve on gluten-free bread, stuffed in an avocado half, or in lettuce wraps.
• Add pickles, pickle brine, or diced jalapeños for tang and heat.

Nutrition Breakdown

Calories: 554 kcal

Protein: 33.8g

Fat: 29.3g

Carbs: 36.8g

Fiber: 7.8g

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