High Protein Broken Egg Salad Recipe | 20 Minutes Easy & Delicious

Name: 🥚 Broken Egg Salad Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 3
Cuisine: American
Ingredients: 6 large eggs, hard-boiled; 2 ½ tablespoons mayonnaise (use avocado mayo for keto); 1 teaspoon Dijon mustard; 1 teaspoon apple cider vinegar or lemon juice; 1 tablespoon finely chopped celery; 1 tablespoon finely chopped red onion; 1 tablespoon chopped fresh parsley or dill; Salt and black pepper to taste; Optional: paprika or chili flakes for garnish; Optional: lettuce leaves, toast, or keto wrap to serve

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There are many different types of egg salad, but the recipe I’m going to discuss is very interesting. Also, this Broken Egg Salad can be served in many ways, but my method is a little different. This quick, healthy, and budget-friendly lunch idea that’s both satisfying and full of flavor. This Broken Egg Salad Recipe is the ultimate solution for busy weekdays, weight loss meal plans, and high-protein meal prep. Made with roughly broken boiled eggs, creamy mayo, crunchy veggies, and fresh herbs, this rustic take on traditional egg salad is keto-friendly, low carb, and gluten-free—perfect for anyone following a clean eating or low-calorie diet.

You can add this recipe to your keto meal plan as an easy egg recipe for lunch, a protein-packed salad for work, or a low-carb lunch idea. It’s versatile enough to be served in lettuce wraps, on sourdough toast, or as a sandwich filler. Eggs are one of the most affordable superfoods, rich in essential amino acids and healthy fats, making this recipe a smart choice for weight loss, fitness diets, or budget-conscious clean eating. With minimal ingredients and only 20 minutes from start to finish, it’s also perfect for meal prep and easy family dinners.

This Broken Egg Salad Recipe is the perfect choice if you’re looking for a quick, high-protein, low-carb lunch idea that’s delicious, satisfying, and ready in minutes. Ideal for low-carb diets, keto-friendly meal prep, or just a clean eating reset, this creamy egg salad is a game-changer.

🕒 Quick & Easy – Made in under 20 minutes with pantry staples. A lifesaver for busy mornings!
💪 High-Protein & Low-Carb – Each serving is packed with quality protein and healthy fats. Great for weight loss and fitness.
🥑 Keto & Gluten-Free – No grains, no sugar. Perfect for ketogenic, diabetic, or paleo diets.
💰 Budget-Friendly – Eggs are one of the most affordable high-protein superfoods. Great for families and bulk meal prep.
🧠 Brain-Boosting Nutrition – Eggs provide choline and omega-3s that support cognitive health.
🔁 Meal Prep Friendly – Stores well for 3-4 days. Great for lunchboxes, wraps, or grab-and-go meals.

🥚 How to Make Broken Egg Salad – Step-by-Step Guide

Making this Broken Egg Salad Recipe is incredibly simple. It’s the perfect keto lunch idea, loaded with protein, and ideal for anyone following a low-carb, high-fat meal plan. Great for meal prep, quick lunches, or gluten-free snacks!

1. Boil and Cool the Eggs

Place 6 large eggs in a saucepan. Cover with water and bring to a boil. Once boiling, cover and simmer for 10 minutes. Transfer immediately to an ice bath for easy peeling.

2. Peel and Break the Eggs

Peel the eggs gently and break them apart using your hands or a fork. Keep the texture chunky for that rustic egg salad feel.

3. Mix the Creamy Dressing

In a small bowl, whisk together:
• 2.5 tbsp mayo (or avocado mayo)
• 1 tsp Dijon mustard
• 1 tsp lemon juice or apple cider vinegar
• Salt & pepper to taste

4. Add Crunch and Freshness

Mix in 1 tbsp each of chopped celery, red onion, and fresh parsley or dill. These add crunch, fiber, and bright flavors.

5. Combine and Serve

Gently fold the dressing and add-ins into the broken eggs. Serve it on toast, in a lettuce wrap, or with crackers for a delicious and healthy high-protein snack or meal.

💡 Expert Tips & Tricks for the Best Broken Egg Salad Recipe

Make your Broken Egg Salad recipe truly stand out with these professional tips.

🥚 Use Slightly Older Eggs: Fresh eggs are harder to peel. Use eggs that are 7–10 days old for easy peeling and perfect halves.
❄️ Ice Bath Shock: After boiling, immediately transfer eggs to an ice water bath for 5-10 minutes. This makes peeling easier and prevents overcooking.
🧂 Season in Layers: Don’t just mix and go—add salt, pepper, and seasonings at every stage (especially on the eggs) for the most flavorful salad.
🥑 Add Healthy Fats: Boost flavor and nutrition by swapping or mixing mayo with avocado oil or mashed avocado — rich in heart-healthy monounsaturated fats.
📦 Meal Prep Pro Tip: Make a double batch and store in BPA-free glass containers. It stays fresh for up to 3 days — perfect for low-carb lunch meal prep.
🔥 Flavor Boosters: Mix in smoked paprika, garlic powder, turmeric, or even a dash of sriracha for a spicy kick. These not only add taste but also enhance visual appeal.
🥗 Texture Tip: Don’t over-mash. Lightly break the eggs using a fork or your hands for that satisfying chunky, rustic texture.

Want to know more about the health benefits of eggs? Read this Harvard research article on eggs and nutrition – a trusted source for evidence-based dietary facts.

🥚 Delicious Broken Egg Salad Recipe Variations

Here are some creative twists on this high-protein egg salad recipe to match your taste, dietary needs, and cravings.

🥑 Avocado Egg Salad

Swap out mayo with mashed avocado for a keto-friendly salad rich in healthy fats. It’s heart-healthy, creamy, and perfect for clean eating!

🌶️ Spicy Sriracha Egg Salad

Add a few drops of sriracha or hot sauce for a bold, fiery kick. Great option for lovers of spicy high-protein lunches.

Mediterranean Egg Salad

Mix in crumbled feta, chopped cucumbers, olives, and oregano for a refreshing, low-carb Mediterranean twist.

🥬 Vegan “Egg” Salad

Use tofu instead of eggs with turmeric, vegan mayo, and black salt (kala namak) for that classic flavor. Ideal for plant-based diets.

🍗 Protein-Boosted Chicken Egg Salad

Combine broken eggs with shredded rotisserie chicken for a super filling, low carb meal prep option that’s perfect for gym-goers.

Related: Low-Carb Air Fryer Snacks

🍽️ Delicious & Creative Serving Suggestions

Try these serving methods to add variety, flavor, and convenience to your weekly meal prep!

🥬 In Lettuce Wraps (Keto-Friendly)

Scoop the egg salad into fresh romaine or butter lettuce leaves for a crisp, low-carb lunch that’s perfect for meal prep or on-the-go bites.

🍞 On Sourdough or Whole Grain Toast

Spread over toasted bread for a hearty, satisfying lunch. Top with microgreens or sliced radish for extra crunch and nutrition.

🥗 Over a Fresh Garden Salad

Add a scoop to your favorite green salad and drizzle with olive oil.

🥖 Inside a Whole Wheat Wrap

Roll it into a whole wheat or gluten-free wrap for a clean, portable lunch idea that supports weight loss goals and balances macros.

🥚 As a High-Protein Dip

Serve with sliced cucumbers, bell peppers, or seed crackers for a low-calorie, high-protein snack that’s perfect for parties or work snacks.

Related: Healthy Snacks For Kids

Frequently Asked Questions About Broken Egg Salad Recipe

Is broken egg salad keto-friendly and low-carb?

Broken egg salad is one of the best keto lunch recipes and is naturally low in carbohydrates. When made with avocado mayo or olive oil-based dressing, it becomes a perfect high-protein, healthy fat meal for your ketogenic diet.

Can I make this egg salad without mayonnaise?

Yes! You can make a no-mayo egg salad by replacing mayonnaise with Greek yogurt, mashed avocado, or hummus. It reduces calories while boosting nutrition and taste—ideal for clean eating and healthy weight loss lunch ideas.

How long can I store broken egg salad in the fridge?

You can safely store your broken egg salad in an airtight container in the refrigerator for up to 3 days. It’s a great choice for weekly meal prep and high-protein packed lunches.

Can I use soft-boiled or jammy eggs instead?

Yes, for a creamier texture, you can use jammy or soft-boiled eggs. However, hard-boiled eggs offer better texture and stability, especially if you plan to make sandwiches or meal prep containers.

What are the best ways to serve broken egg salad?

Serve it on toasted sourdough bread, in low-carb wraps, or over fresh lettuce leaves for a gluten-free option. It’s also delicious with whole grain crackers or in a keto lunch bowl.

Yield: 3

🥚 Broken Egg Salad Recipe

This Broken Egg Salad is a rustic and wholesome version of classic egg salad, where eggs are gently broken instead of finely chopped. It’s gluten-free, low-carb, and packed with protein, making it one of the best easy lunch ideas or meal prep salads. Whether you're on a keto diet, looking for a quick work lunch, or need a budget-friendly recipe, this egg salad checks all the boxes. Serve it on toast, in lettuce wraps, or as a sandwich filler.

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Ingredients

6 large eggs, hard-boiled
2 ½ tablespoons mayonnaise (use avocado mayo for keto)
1 teaspoon Dijon mustard
1 teaspoon apple cider vinegar or lemon juice
1 tablespoon finely chopped celery
1 tablespoon finely chopped red onion
1 tablespoon chopped fresh parsley or dill
Salt and black pepper to taste
Optional: paprika or chili flakes for garnish
Optional: lettuce leaves, toast, or keto wrap to serve

Instructions

Boil Eggs: Place eggs in a saucepan, cover with water, and bring to a boil. Once boiling, cover and simmer for 10 minutes. Transfer to an ice bath and peel.
Break the Eggs: Gently break the peeled eggs into a bowl using a fork or your hands. Keep them chunky for that rustic texture.
Mix Dressing: In a separate bowl, mix mayo, Dijon mustard, vinegar/lemon juice, salt, and pepper.
Combine & Toss: Add chopped celery, onion, and herbs to the eggs. Pour in the dressing and mix lightly to keep the eggs semi-intact.
Serve: Spoon onto toast, stuff into a sandwich, roll into a lettuce wrap, or enjoy straight from the bowl!

Notes

Use slightly older eggs for easier peeling.
For extra flavor, add a pinch of smoked paprika or garlic powder.
Want a creamier salad? Add 1 tablespoon of Greek yogurt for a protein boost.
Keep refrigerated for up to 3 days—perfect for meal prep.

Recipe Variations

Avocado Egg Salad: Mix in mashed avocado for creaminess and healthy fats.
Spicy Kick: Add chopped jalapeños or a dash of hot sauce.
Mediterranean Style: Add olives, feta, and chopped cucumbers.
Low-Calorie Version: Use low-fat Greek yogurt instead of mayonnaise.

Serving Suggestions

Stuff into a whole grain pita or wrap for a portable lunch.
Serve over a bed of arugula or romaine lettuce for a keto bowl.
Make mini egg salad sliders for a party appetizer.
Spoon onto sourdough toast and top with sliced radishes or microgreens.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 349Total Fat: 22gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 378mgSodium: 598mgCarbohydrates: 22gFiber: 3gSugar: 3gProtein: 16g

🥗 Nutrition Details

Curious about how healthy this Broken Egg Salad really is? Here’s a detailed, macro-friendly nutrition breakdown for a single serving of this high-protein, keto-friendly lunch.

Calories

210 kcal

Protein

13g

Fat

16g

Carbohydrates

Related: Air Fryer Zucchini Chips

Broken Egg Salad Recipe (Healthy, Keto, High-Protein & Easy Lunch Idea!)

🥚 Ingredients for the Best Broken Egg Salad Recipe