Each serving delivers 26 grams of complete protein from a combination of whole eggs and extra egg whites, with only 260 calories. Swapping most of the traditional mayonnaise for nonfat Greek yogurt cuts the fat roughly in half while adding another 4 grams of protein per serving. The result is a lighter, more nutrient-dense version of the deli staple that still tastes exactly like the egg salad you grew up eating.

Fresh dill and chives bring a bright, herbaceous layer that lifts the richness of the eggs, while finely diced celery adds just enough crunch to keep each bite interesting. A spoonful of Dijon mustard and a squeeze of lemon sharpen the dressing without heaviness, and smoked paprika rounds out the edges with a warm, barely-there smokiness. Chopped cornichons contribute the tangy pop that separates a great egg salad from a bland one.

Served in butter lettuce cups, each portion is compact enough for a reduced GLP-1 appetite yet substantial enough to carry you through the afternoon. The soft, creamy texture is easy on the stomach, with no heavy bread, no deep-fried coating, and no dense fillers that slow digestion further than the medication already does.

Why This Works on GLP-1

Twenty-six grams of complete protein per serving lands squarely in the range nutritionists recommend for preserving lean muscle mass during GLP-1-assisted weight loss. Semaglutide and tirzepatide both reduce appetite so effectively that daily protein intake can slip below what muscles need for maintenance, and egg protein has one of the highest biological values of any food, meaning your body absorbs and uses nearly all of it. Two servings across the week give you a reliable protein anchor without requiring you to cook anything elaborate on a day you are not feeling particularly hungry.

The dressing is deliberately gentle. Greek yogurt is easier on the stomach than full-fat mayo for many people on Wegovy or Mounjaro, especially during the early titration weeks when nausea is most common. Celery and dill are among the least irritating vegetables, so this recipe avoids the gas and bloating that raw cruciferous vegetables or high-fiber legumes can trigger while the medication adjusts your digestion.

At 260 calories and 14 grams of fat, this is a low-energy-density lunch that still feels satisfying. Roughly 40 percent of the calories come from protein, which supports satiety long after the meal ends and helps stabilize blood sugar through the afternoon.

Ingredients (serves )

For the egg salad:

  • 8 large eggs
  • 1/3 cup (80g) plain nonfat Greek yogurt
  • 1 tablespoon (14g) light mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 teaspoon fresh lemon juice
  • 1 tablespoon finely chopped cornichons or dill pickles (about 3 small)
  • 2 tablespoons fresh dill, finely chopped
  • 1 tablespoon fresh chives, finely chopped
  • 1 medium celery stalk, finely diced (about 1/3 cup / 40g)
  • 1/4 teaspoon smoked paprika, plus more for serving
  • Fine sea salt and freshly ground black pepper to taste

For serving:

  • 6 butter lettuce leaves (about 1 small head)

Instructions

Boil and cool the eggs:

  1. Place all 8 eggs in a single layer in a medium saucepan and cover with cold water by about 1 inch (2.5 cm). Set over high heat and bring to a full rolling boil — you want large bubbles breaking the surface, not just a gentle simmer.
  2. The moment the water reaches a rolling boil, remove the pan from the heat, cover with a tight-fitting lid, and let the eggs stand for exactly 10 minutes. This off-heat method gives you a fully set yolk with a tender, bright-yellow center and no chalky gray-green ring.
  3. Transfer the eggs immediately to a bowl of ice water and let them cool for at least 5 minutes. The rapid chill stops the cooking and contracts the membrane away from the shell, making peeling far easier.

Peel and separate:

  1. Peel all 8 eggs. Set 5 aside whole. Halve the remaining 3 eggs and pop out the yolks — save them for tomorrow's scrambled eggs, a salad dressing, or freeze them for later. You only need the whites from these 3.
  2. Roughly chop the 5 whole eggs and 3 egg whites. Aim for a mix of sizes: some pea-sized pieces for the base, a few larger chunks for satisfying texture. Egg salad that is chopped too fine turns pasty; too coarse and it falls out of a lettuce cup.

Mix the salad:

  1. In a medium bowl, stir together the Greek yogurt, light mayonnaise, Dijon mustard, lemon juice, smoked paprika, a pinch of salt, and several grinds of black pepper until smooth. Taste the dressing on its own — it should be tangy and slightly sharp, because the eggs will mellow it.
  2. Add the chopped eggs, dill, chives, celery, and cornichons. Fold gently with a spatula until every piece is evenly coated. Avoid stirring aggressively — you want to keep those larger egg pieces intact.
  3. Taste again and adjust salt and pepper. A bit more lemon juice can brighten the salad if it tastes flat.

Serve:

  1. Spoon the egg salad into butter lettuce cups, dividing evenly. Finish with a pinch of smoked paprika and a few extra chive tips on top.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~260 kcal
Protein ~26g
Fat ~14g
Carbohydrates ~5g
Fiber ~1g

Calculated for 5 whole eggs and 3 egg whites (yolks discarded) with 1/3 cup nonfat Greek yogurt and 1 tablespoon light mayonnaise, divided into 2 servings. Excludes optional bread or crackers.

Practical Notes

Make it the night before. Egg salad keeps in a sealed container in the refrigerator for up to 3 days. Pack the lettuce cups separately in a damp paper towel so they stay crisp and assemble just before eating. The flavor actually improves after a few hours as the dill and mustard permeate the eggs.

Do not waste the yolks. Three yolks is a manageable amount. Stir them into tomorrow morning's scrambled eggs, whisk into a vinaigrette, fold into mashed potatoes, or freeze them with a pinch of salt for up to three months. The whole point of discarding them here is a better protein-to-fat ratio in this particular dish, not a blanket rule against yolks.

Easy peeling starts with the right eggs. Eggs that are 7 to 10 days old peel significantly better than ones bought yesterday, because the albumen has had time to pull away from the inner membrane. The ice bath helps regardless, but if you consistently end up with craters in the whites, try buying your eggs a week ahead and keeping them in the fridge until cook day.

Scale to your appetite. On days when GLP-1 medications suppress your hunger strongly, eat half a serving — that is still 13 grams of protein in about 130 calories, more than most snacks deliver. On hungrier days, pile the salad onto a slice of whole wheat toast or stuff it into a whole wheat pita for a more filling meal.

Swap the lettuce for more substance. Endive cups, bell pepper halves, and whole wheat crackers all work well as vehicles. For a higher-fiber option, spread the salad inside a whole wheat tortilla with a handful of baby spinach and roll it up — that adds roughly 5 grams of fiber and turns this into more of a wrap.

Frequently Asked Questions

Is eating this many eggs per serving safe when I am on a GLP-1 medication?
Current dietary guidelines no longer set a strict daily cap on egg consumption for most adults, because research has largely decoupled dietary cholesterol from blood cholesterol for the general population. That said, your doctor knows your lipid profile and medication interactions best. If you have been advised to limit cholesterol, use 3 whole eggs and 5 egg whites instead of the 5-and-3 split — you lose about 2 grams of protein per serving but cut the cholesterol nearly in half. Most GLP-1 prescribers are more concerned about total calorie and protein intake than egg count specifically.
Can I use liquid egg whites from a carton instead of discarding yolks?
Yes. Measure out about 3 tablespoons (45 ml) of liquid egg whites per discarded yolk — that equals roughly one large egg white. Hard-cook them by pouring into a small oven-safe ramekin and baking at 350 °F (175 °C) for 12 to 15 minutes until set, then chop and add to the salad. The texture is slightly firmer than a boiled white but works perfectly once mixed in. This approach eliminates waste entirely.
How long does this keep, and can I freeze it?
Refrigerated in a sealed container, the egg salad stays good for 3 days. Beyond that the celery softens and the dressing turns watery. Freezing is not recommended — hard-boiled egg whites turn rubbery and weep moisture when thawed, and the yogurt separates. If you want to batch-prep for a full workweek, double the recipe and eat through it by Wednesday, then make a fresh batch for Thursday and Friday.
What if I can barely eat a full serving during the early weeks on my GLP-1 medication?
That is completely normal, especially during the first few dose increases of semaglutide or tirzepatide. Eat whatever amount you comfortably can and refrigerate the rest — even a quarter serving gives you about 6 grams of protein and 65 calories, which is a perfectly valid mini-meal. Cold, mild foods tend to be better tolerated when nausea is present. If even a few bites feel difficult, sip water between them and eat slowly over 20 to 30 minutes rather than trying to finish quickly.
Can I make this without any mayonnaise at all?
You can replace the tablespoon of light mayo with an extra tablespoon of Greek yogurt plus half a teaspoon of olive oil. The result is slightly tangier and less creamy but still tastes good. The mayo's role here is mainly richness and mouthfeel — the Greek yogurt already handles most of the binding. Adding a small pinch of garlic powder or onion powder compensates for the missing depth if you skip the mayo entirely. The protein and calorie counts stay nearly identical either way.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.