This healthy egg salad recipe is high in protein and has significantly fewer calories than the average egg salad! Our blend of Greek Yogurt, Mayonnaise and Dijon allows for the classic egg salad flavor along with a healthier twist and extra creaminess! It only takes a few minutes to prepare this versatile lunch.
Why We Love This Low Calorie Egg Salad Recipe
If you have hard-boiled eggs on hand, this egg salad only takes a few minutes to whip together for a high-protein lunch. Smear it on slices of whole wheat bread to make 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 just a little bit of mayonnaise to give it that 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
Whether it’s Easter and you have lots of leftover hard-boiled eggs or you’re just looking for a lower-fat alternative to the classic egg salad, skip this recipe!
Key ingredients for healthy egg salad
- Greek yogurt: Natural yoghurt; on request fat-free. While some recipes call for sour cream or additional mayonnaise, the bulk of the creamy dressing is Greek yogurt.
- Mayonnaise: Just a little bit of mayonnaise for that classic egg salad flavor but for fewer calories than a classic recipe.
- Dijon mustard: Or 1 ½ teaspoons yellow mustard
- Hard Boiled Eggs: Peeled and chopped. See how to hard boil eggs below.
- Spices: Salt, pepper, and chopped fresh dill or chives, if desired.
Top: Consider this basic recipe as a starting point. I like my egg salad with lots of fresh herbs, but you can also leave them out. There are many different healthy ways to customize it with simple ingredients. Try adding finely diced celery or scallions for crunch and flavor. Or add some lemon juice, vinegar, chopped dill pickles or relish to the dressing. Check out more variations to try.
Step by step instructions
Step 1: Whisk together the dressing ingredients
Whisk together the yogurt, mayonnaise, mustard, salt, and pepper in a medium bowl.
Step 2: Add hard boiled eggs
Add the chopped eggs and herbs (if using) and stir until the ingredients are fully combined and creamy. Serve immediately or chill.
Top: To cut the calories even further, discard half of the yolk. You’ll save about 55 calories per yolk!
FAQ and expert tips
You can store your egg salad in an airtight container in the refrigerator for up to 4 days. Stir well before serving.
Egg salad is perfect for weeknight meal and lunch prep because you can make it up to four days in advance. Just keep it chilled in an airtight container and give it a good stir before serving.
Yes, this egg salad is high in protein, is a source of selenium and B vitamins, and has fewer calories than the typical egg salad thanks to our simple ingredient substitution. You can also pair it with a salad to add even more nutrition to your meal.
How to Hard Boil Eggs:
- Place the eggs in the bottom of a large saucepan. Cover generously with tap water.
- Place on high heat and bring to a boil. Boil 1 minute.
- Cover the pan and remove it from the stove. Soak the eggs in boiling hot water for 10 minutes.
- Meanwhile, set up a bowl of ice water.
- Drain the eggs and place the eggs in the ice water. Let cool for a minute or two.
- Then crack and peel under running tap water.
Healthy serving suggestion for egg salad
- Make a salad with all your favorite veggies, avocado, our Greek yogurt ranch, with a dollop of egg salad on top.
- Serve with vegetable sticks like a dip. We love snacking on leftover egg salad with carrots, celery, and bell peppers because they add a nice crunch.
- Serve with whole wheat crackers! We like it on flatbread-style crackers like Wasa or Sesame Ryvita, but you can use gluten-free crackers too.
- Wrap the egg salad in butter lettuce leaves or iceberg to make egg salad 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 100% whole wheat bread, thinly sliced ​​whole wheat bread (only 70 calories per slice), or lower glycemic index white bread like sourdough. A favorite combination of ours is creamy egg salad on rye bread. If you use rye or pumpernickel, make sure you find one that has 100 to 110 calories per slice (or less) so the sandwich has around 400 calories total. You can also opt for gluten-free bread or low-carb wraps, but look for one that has at least a few grams of fiber per serving for the healthiest option.
- Part control: Use a cup measure to portion your egg salad. Half a cup of egg salad is enough for a sandwich.
- Add vegetables: You can top up your sandwich with veggies like sliced ​​tomatoes, lettuce, and spring greens. We also like crunchy veggies like julienned radishes, finely diced celery and grated carrots. Optional low-calorie sides include alfalfa sprouts and thinly sliced ​​onions. They add extra freshness and flavor.
- Swap ingredients: If you usually use mayonnaise on your bread to moisten it, opt for a small amount of Greek yogurt instead. We found we didn’t need to because this delicious egg salad is so creamy on its own, but if you want a little extra creaminess – the Greek yogurt will do!
Variations to try
- Add lemon zest for a big boost of low-calorie flavor. For best results, add just a little to begin with and taste as you go.
- Instead of fresh chives and dill, try tarragon or basil
- Egg salad is great with the addition of chopped capers, chopped cucumber, gherkins, or relish
- Add horseradish for a kick
- Add a little hot sauce or sriracha for some spice
- A new favorite of mine is adding diced or mashed avocados for an avocado egg salad. It’s a great high-protein alternative to avocado toast
- Add a small spoonful of curry powder to give it a curry egg salad twist
- Top it off with paprika like you would deviled eggs. Use classic sweet paprika or try smoked paprika or spicy paprika for an extra flavor boost
- Season your egg salad with white pepper instead of black pepper
Healthier lunches and recipes using hard-boiled eggs
Thank you for reading! If you’re new here, you might want to sign up for my email newsletter to get a free weekly menu plan and the latest recipes straight to your inbox. If you make this recipe, please come back and Leave a star rating and review. I’d love to hear what you think!
Have fun cooking! ~Kati
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Description
This healthy egg salad recipe is high in protein and has significantly fewer calories than the average egg salad! Our blend of Greek Yogurt, Mayonnaise and Dijon allows for the classic egg salad flavor along with a healthier twist and extra creaminess! It only takes a few minutes to prepare this versatile lunch.
½ cup plain yogurt, fat-free if desired
3 tablespoons mayonnaise
1 teaspoon Dijon mustard or 1 ½ teaspoons yellow mustard
¼ teaspoon salt or to taste
Freshly ground pepper to taste
6 large hard-boiled eggs, peeled and chopped* See tip
1 To 2 Teaspoon chopped fresh dill or chives, if desired
- Whisk together the yogurt, mayonnaise, mustard, salt, and pepper in a medium bowl.
- Add eggs and herbs if using and mix until fully combined and creamy. Serve immediately or chill.
Remarks
For hard-boiled eggs:
- Place the eggs in the bottom of a large saucepan. Cover generously with tap water.
- Place on high heat and bring to a boil. Boil 1 minute.
- Cover the pan and remove it from the stove. Soak the eggs in boiling hot water for 10 minutes.
- Meanwhile, set up a bowl of ice water.
- Drain the eggs and place the eggs in the ice water. Let cool for a minute or two.
- Then crack and peel under running tap water.
Make Ahead: Store in an airtight container in the refrigerator for up to four days. Stir well before serving.
- Preparation time: 5 minutes
- Active time: 25 minutes
- Cooking time: 10 mins
- Method: stovetop
- Kitchen: American
Nourishment
- Serving size: 2 cups
- Calories: 211
- Sugar: 1g
- Fat: 15 g
- Carbohydrates: 4 g
- Fiber: 1g
- Protein: 14 g
Keywords: healthy egg salad, healthy egg salad, healthy egg salad recipe, low calorie egg salad, low fat egg salad, greek yogurt egg salad
About the author
Katie Webster
Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. She has been a professional recipe developer since 2001, when she started working in the test kitchen for EatingWell magazine. Her recipes have been featured in numerous magazines including Shape, Fitness, Parents and several Edible Communities publications. Her cookbook Maple {Quirk Books} was published in 2015. In 2009 she started Healthy Seasonal Recipes. She lives in Vermont with her husband, two teenage daughters and two yellow lab dogs. In her free time, she can be found at the gym, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial garden.