High Protein Egg Salad with Fresh Bruschetta & Pita Chips
The lunch I make when I'm starving and need a big portion, packed with protein and fiber, in less than ten minutes.
I walked in from the gym so hungry I could barely wait to open the fridge. I saw the eggs. I saw the tomatoes. I knew I wanted something giant, and I knew exactly what I was making before I even shut the door.
Ten minutes later I was eating. No cooking, no recipe app, just what was already sitting in my kitchen. I wanted something fresh, almost like a salad, but I didn’t want lettuce. I wanted volume. I wanted it to actually fill me up.
This is the problem I’m always solving at lunch. I need it fast. I need real protein. I need fiber. And I need to end the meal full, not picking at something twenty minutes later wondering why I’m still hungry.
The egg salad and the bruschetta are both things I’ve been making separately for years. I don’t know that I’d ever put them together on purpose if I hadn’t been standing in front of an open fridge, hungry and out of patience. Turns out they’re better as a pair than either one alone.
A few small things make this work harder than it looks. I use whipped cottage cheese instead of mayonnaise, it’s creamier, and it adds protein I’d otherwise be leaving on the table. I keep one yolk instead of tossing all of them. It’s enough fat for richness and color without dragging the calories up, which means I can use more eggs and still keep this reasonable. The pita chips are there because I needed fiber fast, and they’re one of the few things that consistently live in my pantry.
This isn’t a make-ahead lunch. I like the egg salad fresh, same day. The bruschetta actually gets better after a day in the fridge, so I usually end up with an extra serving of that waiting for me later in the week, which is its own kind of win.
By the last bite I’m always a little surprised. Full, in the good way. Like I forgot food could do that at lunch on a Tuesday.
High Protein Egg Salad with Fresh Bruschetta & Zesty Pita Chips
Servings: 1 | Calories: 309
Protein: 29g Carbohydrates: 32g Fat: 10g Fiber: 8g
Egg Salad
4 hard-boiled eggs, discard 3 yolks
½ cup whipped cottage cheese
1 scallion, thinly sliced (or ½ tsp onion powder)
2 tablespoons diced celery
1 tablespoon fresh dill, chopped (or 1 tsp dried dill)
2 teaspoons Dijon mustard
Salt and black pepper, to taste
Bruschetta (makes 2 servings)
4 Roma tomatoes, diced
1 teaspoon jarred minced garlic
1 teaspoon olive oil
Salt and black pepper, to taste
Optional: fresh basil, chopped
To Serve
1 serving Zesty Z Pita Chips
Directions
Dice the hard-boiled egg whites and the remaining whole egg. A food chopper makes this quick, but a knife works just as well.
In a bowl, combine the eggs, whipped cottage cheese, scallions, celery, dill, Dijon mustard, salt, and pepper. Stir until well mixed.
In a separate bowl, combine the diced tomatoes, garlic, olive oil, salt, pepper, and basil if using. Toss gently to combine.
Serve the egg salad with one serving of the bruschetta and one serving of Zesty Z Pita Chips.
Scoop up a little egg salad, bruschetta, and a pita chip together for the perfect bite.
Products I used.
- Food Chopper (affiliate link)
- Zesty Z Chips
Meal Prep Tips
The egg salad keeps well in the refrigerator for up to 3 days.
The bruschetta is delicious the day you make it, but the flavors get even better the next day as the tomatoes soak up the garlic and seasonings.
Easy Swaps
Scallions → ½ tsp onion powder
Fresh dill → 1 tsp dried dill
Roma tomatoes → any ripe tomato
Fresh basil → optional, skip if you don’t have it
Pita chips → crackers, toasted sourdough, cucumber slices, or a protein chip if you need more protein than fiber