Healthy Egg Salad
This healthy egg salad recipe is rich in protein and has significantly fewer calories than the average egg salad! Our mixture of greek yogurt, mayonnaise, and dijon allows for the classic egg salad flavor along with a healthier twist and extra creaminess! It takes only a few minutes to mix together this versatile meal-prepped lunch.
Table of contents
Why We Love This Recipe For Low-Calorie Egg Salad
If you have hard-boiled eggs on hand, this egg salad only takes a couple of minutes to stir together for a protein-packed lunch. Smear it onto slices of whole wheat bread to make it into an egg salad sandwich, or add a scoop to a green salad for a great source of protein.
What Makes This Egg Salad Healthy?
- Made with Greek yogurt and only a little mayo to give it classic egg salad flavor
- Has 211 calories per serving while regular egg salad has 353 calories – you save 142 calories!
- Suitable for a low-carb or ketogenic diet
- Naturally gluten-free and grain free
- Has 14 grams of protein per serving, and is a source of selenium and vitamin B
So whether it’s Easter time and you have a lot of leftover hard-boiled eggs on hand or you are just looking for a lower-fat alternative to classic egg salad, this recipe is one you’ll want to save!
Key Ingredients for Healthy Egg Salad
- Greek Yogurt: Plain yogurt; fat-free if desired. While some recipes use sour cream or additional mayonnaise, the bulk of the creamy dressing is Greek yogurt.
- Mayonnaise: Just a little bit of mayo to give it classic egg salad taste, but for fewer calories than a classic recipe.
- Dijon Mustard: Or 1 ½ teaspoon of yellow mustard
- Hard-Boiled Eggs: Peeled and chopped. See how to hard-boil eggs below.
- Seasonings: Salt, pepper, and chopped fresh dill or chives, if desired.
Tip: Think of this basic recipe as a jumping-off point. While I like my egg salad with lots of fresh herbs, you can omit them. There are many different healthy ways to customize it with simple ingredients. Try adding finely diced celery or green onions for crunch and flavor. Or add a little lemon juice, vinegar, chopped dill pickles or relish to the dressing. See more variations to try.
Step By Step Instructions
Step 1: Whisk the Dressing Ingredients
Whisk together the yogurt, mayonnaise, mustard, salt, and pepper in a medium-sized bowl.
Step 2: Add Hard Boiled Eggs
Add the chopped eggs and herbs (if using) and stir until the ingredients are completely combined and creamy. Serve immediately or chill.
Tip: To lower the calories even more, discard half of the yolks. You’ll save about 55 calories per egg yolk!
FAQ and Expert Tips
You can store your egg salad in an airtight container in the refrigerator for up to four days. Stir well before serving.
Egg salad is perfect for meal prep and lunches for the week because you can make it up to four days ahead. Just keep it refrigerated in an air-tight container and then stir well before serving.
Yes, this egg salad is rich in protein, is a source of selenium and vitamin B, and due to our simple ingredient substitutions, it has fewer calories than the typical egg salad. You can also pair it with a salad to add even more nutrients to your meal.
How To Hard Boil Eggs:
- Place eggs in the bottom of a large saucepan. Cover generously with tap water.
- Place over high heat and bring to a boil. Boil for 1 minute.
- Cover and remove the pan from the heat. Let the eggs sit in boiling hot water for 10 minutes.
- Meanwhile, set up a bowl of ice water.
- Drain the eggs and transfer the eggs to the ice water. Let cool for one to two minutes.
- Then crack and peel under running tap water.
Healthy Serving Suggestion For Egg Salad
- Make a salad with all your favorite vegetables, avocado, our Greek Yogurt Ranch, with a dollop of egg salad on top.
- Serve with veggie sticks like a dip. We enjoy snacking on leftover egg salad with carrots, celery, and peppers because they add a nice crunch.
- Serve with whole-grain crackers! We like it on the flatbread-style crackers like Wasa or Sesame Ryvita, but you can also use gluten-free crackers.
- Wrap the egg salad in butter lettuce leaves or iceberg to make egg salad lettuce wraps.
- Make a Healthy Egg Sandwich (follow our tips to keep it healthier).
How To Make A Healthy Egg Salad Sandwich
- Use a healthier bread: We like either a 100% whole grain bread, thinly sliced whole-grain bread (only 70 calories per slice), or lower-glycemic white bread such as sourdough. A favorite combination of ours is creamy egg salad on rye bread. If you’re using rye or pumpernickel, make sure to find one that comes in at 100 to 110 calories per slice (or less) to keep the overall sandwich around 400 calories. You can also opt for gluten-free bread, or low carb wrap, but look for one that has at least a couple of grams of fiber per serving for the healthiest option.
- Portion Control: Use a cup measure to portion your egg salad. Half a cup of egg salad is plenty for a sandwich.
- Add Vegetables: You can bulk up your sandwich with veggies like sliced tomatoes, lettuce, and spring greens. We also like crunchy veggies like julienne cut radishes, finely diced celery and shredded carrots. Optional add-ons that are low in calories are alfalfa sprouts and thinly sliced onion. They add additional freshness and flavor.
- Ingredient Swaps: If you would typically use mayonnaise on your bread to moisten it, opt for a small amount of Greek yogurt instead. We didn’t find that we needed any because this delicious egg salad is so creamy on its own, but if you want a little more creaminess – the Greek yogurt does the trick!
Variations To Try
- Add in lemon zest for a big burst of low-calorie flavor. For best results add only a little to begin, and taste it as you go.
- Instead of fresh chives and dill, try tarragon or basil
- Egg salad is great with the addition of chopped capers, chopped pickles, cornichons or relish
- Add in horseradish for a kick
- Add in a little hot sauce or Sriracha for some spice
- A new favorite of mine is to add in diced or mashed avocados for an Avocado Egg Salad. It is a great high protein alternative to avocado toast
- Add a small spoonful of curry powder to give it a curried egg salad twist
- Top it off with paprika the way you would deviled eggs. Use classic sweet paprika, or try smoked paprika or spicy paprika for an additional burst of flavor
- Season your egg salad with white pepper instead of black pepper
More Healthy Lunches and Recipes with Hard-Boiled Eggs
At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie
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Healthy Egg Salad
- Total Time: 40 minutes
- Yield: 4 servings, 1/2 cup each 1x
Description
This healthy egg salad recipe is rich in protein and has significantly fewer calories than the average egg salad! Our mixture of greek yogurt, mayonnaise, and dijon allows for the classic egg salad flavor along with a healthier twist and extra creaminess! It takes only a few minutes to mix together this versatile meal-prepped lunch.
Ingredients
1/2 cup plain Greek yogurt, fat-free if desired
3 tablespoons mayonnaise
1 teaspoon Dijon mustard or 1 1/2 teaspoon yellow mustard
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
6 large hard-boiled eggs, peeled and chopped* See Tip
1 to 2 teaspoons chopped fresh dill or chives, if desired
Instructions
- Whisk yogurt, mayonnaise, mustard, salt and pepper in a medium bowl.
- Add eggs and herbs if using and stir until completely combined and creamy. Serve immediately or chill.
Notes
To Hard Boil Eggs:
- Place eggs in the bottom of a large saucepan. Cover generously with tap water.
- Place over high heat and bring to a boil. Boil for 1 minute.
- Cover and remove the pan from the heat. Let the eggs sit in the boiling hot water for 10 minutes.
- Meanwhile, set up a bowl of ice water.
- Drain the eggs and transfer the eggs to the ice water. Let cool for one to two minutes.
- Then crack and peel under running tap water.
Make Ahead: Keep in an air-tight container in the refrigerator for up to four days. Stir well before serving.
- Prep Time: 5 mins
- Active Time: 25 mins
- Cook Time: 10 mins
- Method: Stove Top
- Cuisine: American
Nutrition
- Serving Size: 2 cups
- Calories: 211
- Sugar: 1 g
- Fat: 15 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 14 g
Egg salad is one of my favorite things to make (and eat!). Thank you so much for this recipe, I am so excited to make it tomorrow 🙂
We hope you enjoy it, Cathleen! 🙂
I didn’t know you could save so many calories by subbing Greek yogurt for mayo. And it’s still just as delicious. Thank you so much for this recipe!
Yes – isn’t that amazing?!
I Just tried this recipe and my family loved it. It was so easy and the flavors were fantastic.
We’re so glad you and your family enjoyed our healthy egg salad, Shadi. 🙂
I love egg salad but know that it can be heavy on calories so I was excited to find this healthy version. Perfect for lunches!
We’re glad you found our recipe, Sharon! Enjoy your egg salad lunch. 🙂
This is definitely a delicious Breakfast or quick meal option. Love the creamy combination of yogurt and Mayonnaise. Looks so tempting.
The yogurt really adds something special! Thank you!
This healthy egg salad looks and sounds marvelous with the use of chives and dill. Can’t wait to make it.
Let me know how it comes out please!
This was really delicious! The Greek yogurt added a nice tang to it.
Thanks a lot Justine!
The greek yogurt is so good here! Adds a tangy bite. Love it!
I’m happy to hear you liked the way it tasted. Thank you for reporting back.
Using Greek yogurt in place of part of the mayo is such a smart move! The flavor is so good, and I love that it’s a little healthier, too. I made a sandwich with this on toasted bread, and it was amazing!
Sounds like a great lunch idea!
I love that you swapped mayo for greek yogurt here! That’s a delicious and fabulous idea…definitely need to try that next time!
Thank you Catherine!