Egg Salad, Three Ways
One base recipe. Three completely different high-protein work lunches.
If I am already boiling eggs on Sunday, I am not doing it again midweek.
One of the easiest ways I reduce friction during the workweek is by batching a neutral egg salad base and then transforming it into different flavor profiles. Same protein foundation. Completely different vibe.
This is how I avoid food boredom without adding extra prep.
If you missed my original High Protein No Peel Egg Salad, you can find the full base recipe here:
Now here is how I use it.
1. Golden Curry
Warm, savory, slightly nostalgic.
This version keeps the macros almost identical to the base and adds depth without adding meaningful calories. It is the cleanest variation and works well when I want something simple but not boring.
2. BLT
Classic but elevated.
Adding bacon shifts the macro profile slightly higher in fat and protein, but it still stays under 300 calories. The texture from tomato and romaine makes it feel more like a full lunch rather than just egg salad.
If you want to lower fat, use turkey bacon or half a slice.
3. Smoked Salmon Everything
This is the most protein efficient version.
The smoked salmon increases protein without significantly increasing calories. It feels elevated and office appropriate, especially on a busy day when I want something satisfying but controlled.
Real-Life Tips & Meal Prep Notes
Make the full batch of the base on Sunday.
Store mix-ins separately and add the night before or morning of.
Add tomatoes and romaine the day you eat it.
Add salmon the morning of for best texture.
Adjust the Greek yogurt to mayo ratio in the base if you want to push protein higher and fat lower.
Serve with Sourdough Bread, Low Calorie Tortilla or Pita Bread.
If you plan on adding seasoning for one of these 3 recipes, remove the salt from the base recipe.
This is how I stretch one prep session into multiple lunches without overthinking it.
If you make one of these versions, tag me on Instagram @neemainthemiddle so I can see it and share it.