Bodybuilding Egg Salad Recipe (Bulking & Cutting Options)

Looking for a delicious, high-protein meal that will help you bulk up or cut down? This bodybuilding egg salad recipe is just what you need! Packed with protein and healthy fats, it’s perfect for either phase of your fitness journey. Plus, it’s easy to make and can be customized to your liking. 

Bodybuilding Egg Salad Recipe

This egg salad is a great meal for any time of day.  It’s high in protein and healthy fats, making it perfect for those looking to bulk up. It’s also low in carbs, making it a good choice for those on a cut. However, it can also be easily customized for your needs!

Macro Breakdown & Calories

  • 305 Calories
  • Carbohydrates: 9 g
  • Protein: 18 g
  • Fat: 22 g

This egg salad recipe provides plenty of protein as well as healthy fats and carbs. The protein is coming from the eggs, while the healthy fats and carbs are coming from the avocado and yogurt. This recipe is also a good source of several important micronutrients, including vitamin A, vitamin C, and iron.

Protein is essential for building muscle, while healthy fats and carbs are necessary for providing energy. Vitamin A, vitamin C, and iron are all important for maintaining good health and keeping your body functioning at its best. Overall, this egg salad recipe provides a well-rounded, healthy meal that is perfect for bodybuilders.


bodybuilding egg salad recipe ingredients
  • Eggs: I used fresh eggs and boiled them myself. However, you can also buy pre-boiled eggs for an easier and quicker dish.
  • Greek yogurt: Go for plain Greek yogurt for the best taste and nutrition. Depending on your calorie and fat goals, you can go for 0%, low fat, or whole fat yogurt. Any kind will work!
  • Avocado:  This is a healthy fat, which will help you meet your calorie goals. It’s also a good source of potassium and vitamin C.
  • Celery: Celery is a great way to add some crunch to this egg salad. It’s also a good source of vitamin K and folate.
  • Chives: Chives are a flavorful herb that adds a nice touch to this dish. They’re also a good source of vitamin K, iron, and calcium.
  • Dijon mustard: Dijon mustard is a classic egg salad ingredient. It’s flavorful and adds some healthy carbs and protein.
  • Salt and pepper
  • Arugula: I used arugula to plate this salad, however, any kind of greens will work. You can also serve this egg salad over bread or in a wrap if you are looking to add more carbs.

How To Make This Bodybuilding Egg Salad Recipe 

Step 1

Step 1 how to make this bodybuilding egg salad recipe: Start by boiling your eggs.

Start by boiling your eggs. I used fresh eggs and boiled them myself, but you can also buy pre-boiled eggs to save time. Everybody has their own methods for boiling eggs, but personally I just place the eggs in a pot and cover them with 1 inch of water. Bring the water to a boil. Once boiling, turn off the heat and let the eggs sit for 10-12 minutes, then run under cool water.

Step 2

Step 2 how to make this bodybuilding egg salad recipe: Cut up your veggies.

While the eggs are boiling, cut up your veggies. Feel free to add any other vegetables to this salad, such as cucumber, red onion, or carrots.

Step 3

Step 3 how to make this bodybuilding egg salad recipe: Cut the eggs into quarters or eighths and place them in a bowl.

Once your eggs are boiled, let them cool slightly before peeling. Then, cut the eggs into quarters or eighths and place them in a bowl.

Step 4

Step 4 how to make this bodybuilding egg salad recipe: Add in the Greek yogurt, avocado, celery, chives, dijon mustard, bell pepper, and salt and pepper.

Add in the Greek yogurt, avocado, celery, chives, dijon mustard, bell pepper, and salt and pepper.

Step 5

Mix everything together until well combined. Spoon over a bed of arugula or your preferred greens. Serve and enjoy!


Higher Calorie For Bulking

If you’re looking to bulk up, add in some extra high-protein ingredients like grilled chicken or ham. You can also increase the calorie content of the salad by adding in more avocado, eggs, or use whole-fat Greek yogurt.

Low Calorie For Cutting

If you’re trying to cut down, reduce the amount of high-fat ingredients like avocado or go for low-fat Greek yogurt. Alternatively, you can swap out some of the egg whites for egg yolks to increase the calorie content.

Other Customizations

You can customize this recipe even further in a few ways. For a higher protein dish, add in some grilled chicken or ham. If you’re looking for more carbs, serve over whole wheat bread or in a whole wheat tortilla. You can also add in other vegetables. Finally, feel free to adjust the seasonings to your liking. Add in more salt, pepper, dijon mustard, or different herbs like dill or parsley depending on what you like.

How To Store & Meal Prep: 

How To Store and Meal Prep Egg Salad

This egg salad will keep in the fridge for up to 3 days. To meal prep, just pack it into individual containers and take with you on the go. Enjoy!

Frequently Asked Questions

Is Egg Salad Good for Losing Weight?

Yes, depending on the ingredients you choose to add egg salad can be a good low-calorie, high-protein option for losing weight. Just be sure to avoid adding high-fat ingredients like mayo and avocado, and instead add in lower-fat options like yogurt or hummus.

Is Egg Salad Good for after a Workout?

Yes, this high-protein recipe is great to replenish muscles and help with muscle building. I suggest pairing it with a carb like whole grain bread for even more nourishment post-workout.

Other Egg Recipes For Bodybuilding

Other Egg White Recipes For Bodybuilding

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Egg Salad Recipe Bodybuilding

Bodybuilding Egg Salad Recipe

  • Author: Kelsey Butler
  • Total Time: 20
  • Yield: 3 1x
Save Recipe


This egg salad recipe is a great way to get your daily dose of protein. It’s perfect for both bulking and cutting phases, as there are two options to choose from. Plus, it’s healthy and delicious!


Units Scale
  • 4 large eggs
  • 1/2 avocado
  • 1/2 cup celery, chopped
  • 2 chives, chopped
  • 1/3 cup plain low-fat Greek yogurt
  • 2 tablespoons Dijon mustard
  • Dash of salt and pepper
  • 2 cups arugula


1. Hardboil eggs if necessary

2. Meanwhile, chop vegetables

3. Once eggs are cooked and cooled, remove skin and cut into quarters

4. Combine eggs with chopped vegetables, Greek yogurt, Dijon mustard, salt, and pepper

5. Serve over a bed of arugula and enjoy!


Lasts in the fridge for up to 3 days.

  • Prep Time: 5
  • Cook Time: 15
  • Category: Bulking, Cutting
  • Method: Stovetop
  • Cuisine: Bodybuilding Meals


  • Calories: 305 kcal
  • Fat: 22 g
  • Carbohydrates: 9 g
  • Protein: 18 g

About The Author

Kelsey Butler

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.

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