If you’re a busy or burnt-out woman, chances are you’ve got decision fatigue over lunch. I’ve got you. This is my super easy, high-protein egg salad. It’s hydrating, packed with nutrients, great for skin health, and ideal if you’re trying to lose weight or support insulin sensitivity. Low carb, high fibre, big flavour.

Have it as a salad, stuff it in a wrap, or make sandwiches. The secret is the sauce: Greek yoghurt, low-fat cream cheese, and quark or cottage cheese with dill, garlic, and onion. It’s cheap, quick, filling, and helps prevent those afternoon crashes and 3pm sugar cravings.

High-Protein Egg Salad (Serves 1)

Ingredients

• 2 boiled eggs, diced

• 1 cucumber (or 2 baby cucumbers), finely cubed

• 2 celery stalks, finely cubed

• 1 small red onion, finely diced

• 2 tbsp Greek yoghurt

• 2 tbsp quark or cottage cheese

• 1 tbsp low-fat cream cheese

• 1 tsp onion powder

• ½ tsp garlic powder

• 1 tsp dried dill

• 4 tsp fresh dill, finely chopped

  • If you don’t have fresh dill, replace it by adding more dried dill

• Small squeeze fresh lemon juice

• Salt and black pepper, to taste

Method

1. Chop cucumber, celery, and red onion into tiny cubes. Dice the boiled eggs.

2. In a mixing bowl, whisk together Greek yoghurt, quark or cottage cheese, low-fat cream cheese, dried dill, fresh dill, onion powder, garlic powder, lemon juice, salt, and pepper until smooth.

3. Add the diced eggs and chopped vegetables. Fold through until everything is well coated.

4. Taste and adjust seasoning. Serve and enjoy.

Storage

• Store in an airtight container in the fridge for up to 4 days.

Meal-prep scaling

• This is 1 serve. For meal prep, multiply every ingredient by the number of serves you want.

  • Example: for 4 serves, use 8 eggs, 4 cucumbers, 8 celery stalks, 4 small red onions, 8 tbsp yoghurt, 8 tbsp quark or cottage cheese, 4 tbsp cream cheese, etc.

Serving ideas

• On a bed of mixed greens

• In a wrap or sandwich

• In lettuce cups with avocado on the side