Weight-loss-friendly egg salad you can make in 15 minutes

Whether you are meal prepping for the week or dealing with serious post-workout hunger, this egg salad is a reliable recovery option that deserves a regular spot in your routine.

Ingredients

4 large hard-boiled eggs, whole and unpeeled

1/2 cup sour cream or Greek yoghurt (Greek yoghurt adds extra protein)

2 teaspoons Dijon mustard

1 teaspoon red chilli powder

2 spring onions, chopped

1 tablespoon fresh coriander, chopped

Salt and pepper to taste

Method

Step 1: Boil The Eggs

Place the eggs in a saucepan and cover with cold water by around an inch. Bring to a boil over medium-high heat. Once boiling, remove from heat, cover, and allow to sit for exactly 12 minutes. Transfer the eggs to an ice bath and peel after five minutes.

Step 2: Make The Creamy Base

While the eggs cool, whisk together sour cream or Greek yoghurt, Dijon mustard, red chilli powder, salt, and pepper in a bowl.

Step 3: Combine Without Overmixing

Chop the eggs into chunky pieces. Add them to a bowl with spring onions and coriander. Pour in the creamy mixture and fold gently.

Step 4: Chill And Serve Fresh

Refrigerate the salad for at least 20 minutes to allow flavours to blend. Serve alone for a low calorie, high-protein meal, or pair with whole wheat toast or vegetables if you need extra carbohydrates following intense activity.

Per serving (approximately 2 eggs):

Protein: 13 grams from eggs alone, more than 20 grams with Greek yoghurt

Fat: 11 grams, includes beneficial fats

Carbohydrates: 3 grams, ideal for weight loss-focused eating patterns

Calories: Around 160 per serving

Key Nutrients 

Choline: Supports brain function and may help manage inflammation

Selenium and Vitamin B12: Important for energy metabolism

Lutein and Zeaxanthin: Antioxidants that may support post-exercise recovery

Leucine: Known for triggering muscle protein synthesis

You can easily tailor this salad to meet different fitness goals. Greek yoghurt boosts protein, grilled chicken significantly increases protein intake, and avocado or seeds add healthy fats that support long-term satiety during weight loss.

This meal does more than support muscle repair. Protein keeps you full, helping you avoid overeating later in the day. The creamy texture works perfectly with crunchy onions and fresh herbs, so this feels like a satisfying meal, not a diet compromise. It is portable, easy to pack, and does not rely on expensive ingredients, making healthy eating realistic even on busy days.