High-Protein Egg Salad Bagel Toast With Chili Oil
Yunon is a food content creator based in Japan, sharing easy, high-protein, healthy-ish, and approachable recipes with a global audience. They believe good food should bring people together, so they create recipes that are simple, satisfying, and accessible to people of all ages and backgrounds.
- Breakfast
Chili oil and Greek yogurt in the egg salad, 25 grams of protein in about 20 minutes.
With about 25 grams of protein per serving, this is a high protein egg salad that comes together with just a few simple ingredients, for a morning when you have 20 minutes and nothing prepped. Three boiled eggs get mashed with chili oil and plain Greek yogurt (with half a tablespoon of mayonnaise doing the rest) then piled onto a bagel that’s toasted until it crunches. The yogurt is what keeps the salad creamy, and it adds protein of its own. Swap in cottage cheese or fold in tuna if you want the protein number even higher.
Why This Works
The eggs do most of the protein heavy lifting here, and the Greek yogurt adds a little more while keeping the egg salad creamy without much mayonnaise. Chili oil handles the seasoning on its own, which is how the ingredient list sits at just five things. Toasting the bagel hard matters more than it sounds like it should, since the crunch is the counterweight to a soft filling.
Nutrition (per serving)
| Calories | 480 |
|---|---|
| Protein | 25g |
| Carbs | 50g |
| Fat | 20g |
Ingredients
For the Egg Salad:
| Large eggs | 3 |
|---|---|
| Chili oil | 1 tsp |
| Mayonnaise | ½ tbsp |
| Plain Greek yogurt | 1 tbsp |
| Medium bagel | 1 |
For the Toppings:
| Extra chili oil | To taste |
|---|---|
| Green onions or chives, chopped | |
Step-by-Step Instructions
1 Boil the eggs
Boil the eggs until cooked through (I do 12 minutes), then cool them in ice water.
2 Peel them
Peel the cooled eggs.
3 Combine
Add the boiled eggs, chili oil, mayonnaise, and Greek yogurt to a bowl.
4 Mash
Mash everything together until you reach your desired consistency.
5 Toast the bagel
Toast the bagel until golden and crispy.
6 Pile it on
Spoon the egg salad generously over the toasted bagel.
7 Finish
Drizzle with extra chili oil, then top with sliced green onions or chives.
8 Serve – Enjoy.
Notes & Tips
- Is egg salad high in protein? This one is. Three eggs and a spoonful of Greek yogurt put the serving at 25 grams, and the bagel accounts for most of the 50 grams of carbohydrates.
- Can you make egg salad without mayo? Yes. The mayonnaise can be omitted. Just add salt to taste.
- Can you use cottage cheese instead of Greek yogurt? Yes. Replace the Greek yogurt with cottage cheese for a slightly different texture and a little more protein.
- Boost the protein: Add tuna or shredded chicken to the egg salad for an extra protein boost.
- How do you keep the bagel from going soggy? Toast it until golden and crunchy, and spoon the egg salad on right before you eat. The crispier the bagel, the better it holds up under a creamy filling.
- Make it ahead: The egg salad can be mashed in advance and kept covered in the refrigerator. Toast and assemble when you are ready to eat.
Yunon is a food content creator based in Japan, sharing easy, high-protein, healthy-ish, and approachable recipes with a global audience. They believe good food should bring people together, so they create recipes that are simple, satisfying, and accessible to people of all ages and backgrounds.
