Boiled Egg Salad – Simple High Protein Lunch
Hard-boiled eggs with mixed greens, cherry tomatoes, and mustard vinaigrette.
Simple Boiled Egg Salad
This salad proves that healthy eating doesn't require complicated recipes. Four boiled eggs, fresh greens, and a quick mustard vinaigrette create a lunch with 20g of protein in under 15 minutes. It's affordable, endlessly customizable, and one of the most satisfying low-calorie meals you can make.
Ingredients
- 4 large Eggs
- 4 cups Mixed greens
- 1 cup halved Cherry tomatoes
- ½ sliced Cucumber
- 1 tbsp Dijon mustard
- 1 tbsp Olive oil
- 1 tbsp Lemon juice
Instructions
Boil the eggs
Place 4 eggs in a pot and cover with cold water by 2cm. Bring to a full boil, then cover, remove from heat, and let sit for exactly 10 minutes. Transfer to an ice bath for 5 minutes. This produces a perfectly set yolk that's creamy but not chalky.
Prepare the greens
Wash and dry 4 cups of mixed greens thoroughly. Halve 1 cup cherry tomatoes. Slice ½ cucumber into half-moons. Arrange on two plates or in a large bowl.
Peel and halve eggs
Peel the cooled eggs under running water — the shell slides off easily after an ice bath. Cut each egg in half lengthwise. Arrange the 8 halves on top of the greens.
Make the vinaigrette
Whisk together 1 tbsp Dijon mustard, 1 tbsp olive oil, 1 tbsp lemon juice, and a pinch of salt and pepper. The Dijon adds tang that pairs perfectly with the rich egg yolks.
Dress and serve
Drizzle the mustard vinaigrette over the salad and eggs. Optionally add a sprinkle of everything seasoning, crumbled feta, or chopped herbs. Serve immediately.
Recipe Notes & Tips
- — Start eggs in cold water for easier peeling.
- — An ice bath immediately after cooking stops the cooking process and prevents the grey-green ring around the yolk.
- — Peel eggs under running water for the easiest shell removal.
- — Dijon mustard vinaigrette is the perfect pairing for egg salad — tangy and bright.
- — Batch-boil a dozen eggs on Sunday for quick protein all week.
Variations
- Nicoise style: Add canned tuna, green beans, olives, and potatoes for a classic French salad.
- Avocado egg salad: Add sliced avocado for healthy fats and creaminess.
- Protein boost: Add chickpeas or crumbled bacon for extra protein.
Common Mistakes to Avoid
- Overcooked eggs: Green ring around the yolk means overcooked. Stick to the 10-minute method with an ice bath.
- Skipping the ice bath: Without it, residual heat continues cooking the egg, resulting in a dry, chalky yolk.
- Wet greens: Water on the greens dilutes the dressing. Dry thoroughly with a salad spinner or paper towels.
How to Store
Store boiled eggs for up to 5 days peeled (7 days unpeeled). Keep salad components separate until ready to eat. Vinaigrette lasts 1 week refrigerated.
What to Serve With This
- Crusty bread: Toast or sourdough on the side.
- Soup: Pair with a warm soup for a complete, satisfying lunch.
Batch Boil for the Week
Hard-boiled eggs are one of the best meal prep staples. Boil a dozen on Sunday and use them all week: in salads, as snacks, sliced on toast, or mashed for egg salad sandwiches. At only 78 calories each with 6.5g protein, they're the ultimate grab-and-go protein source.
Frequently Asked Questions
How many calories are in boiled egg salad?
About 280 calories per serving with 20g protein, 8g carbs, and 18g fat. It's a high-protein, low-carb lunch that's very filling. Add a slice of bread for more sustenance.
How long do boiled eggs last in the fridge?
Peeled hard-boiled eggs last 5 days refrigerated in an airtight container. Unpeeled eggs last up to 7 days. Store in the fridge immediately after cooling.
How do I make perfect hard-boiled eggs?
Start in cold water, bring to a boil, cover and remove from heat for 10 minutes, then ice bath for 5 minutes. This method gives you a fully set white and a creamy (not chalky) yolk every time.
Is this salad good for weight loss?
Excellent. At 280 calories with 20g protein, it's one of the most satiating low-calorie meals you can make. The protein and healthy fats from eggs keep you full for hours.
Can I make this ahead for lunch?
Boil eggs and prep vegetables ahead, but store separately. Assemble and dress just before eating. Dressed salad gets soggy within an hour.
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