This healthy egg salad is a lightened-up version of the classic, using creamy Greek yogurt in place of mayo. It’s full of flavor, high in protein, and perfect for quick lunches or snacks.
Why You’ll Love This Recipe
- Lower in fat and calories
- High in protein and satisfying
- Easy to prepare in just 15 minutes
- Versatile: great in sandwiches, wraps, or lettuce cups
- Keeps well for meal prep
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Hard-boiled eggs
- Plain Greek yogurt
- Dijon mustard
- Lemon juice or pickle juice (optional)
- Celery, red onion, or green onions (optional for crunch)
- Fresh herbs (like parsley, chives, or dill)
- Salt and pepper
- Optional: paprika, hot sauce, or avocado
Directions
- Boil eggs: Cook for 9–10 minutes, then cool in an ice bath and peel.
- Chop eggs into small chunks and place in a mixing bowl.
- Mix dressing: Stir together Greek yogurt, mustard, and lemon or pickle juice. Season with salt and pepper.
- Combine: Add chopped eggs, veggies, and herbs to the dressing. Mix gently to combine.
- Chill (optional): Let sit in the fridge for 15 minutes for best flavor.
- Serve: On whole-grain bread, in wraps, lettuce cups, or with crackers.
Servings and Timing
- Servings: 3–4
- Prep time: 5–10 minutes
- Cook time (for eggs): 10 minutes
- Total time: 15–20 minutes
Variations
- Use half mayo and half yogurt for a classic flavor
- Add chopped pickles, cucumbers, or bell peppers
- Stir in mashed avocado for a creamy twist
- Spice it up with hot sauce or sriracha
- Try Mediterranean flair with olives and feta
Storage/Reheating
- Refrigerate: Store in an airtight container for up to 4 days
- Do not freeze: Texture may become watery
- To serve: Stir before serving; add a splash of yogurt or lemon juice if dry
FAQs
Can I make this ahead of time?
Yes, it stores well in the fridge for up to 4 days.
What’s a good substitute for Greek yogurt?
Use light mayo, mashed avocado, or a combination of both.
Is this good for keto?
Yes, it’s low in carbs and high in protein.
How do I prevent watery egg salad?
Drain chopped veggies and don’t overmix; use thick yogurt.
Can I add extra protein?
Yes, add chopped cooked chicken or tofu for a boost.
What kind of mustard is best?
Dijon adds tang, but yellow or spicy brown also work.
What are the best herbs to use?
Fresh parsley, dill, or chives add great flavor.
Can I use pre-boiled eggs?
Yes, store-bought hard-boiled eggs work fine.
How do I make it creamier?
Add more yogurt or a spoonful of olive oil.
What bread works best?
Whole grain, sourdough, rye, or lettuce wraps are all great options.
Conclusion
Healthy egg salad is a delicious, protein-packed meal that’s easy to make and full of flavor. Whether for lunchboxes, wraps, or snacks, this lighter version of a classic favorite is sure to become a go-to in your recipe rotation.
PrintHealthy Egg Salad
A lighter, protein-packed egg salad with Greek yogurt and fresh herbs, perfect for a nutritious sandwich or salad topping.
- Prep Time: 10 mins
- Cook Time: 10 mins (for boiling eggs)
- Total Time: 20 mins
- Yield: 2–3 servings 1x
- Category: Salad/Topping
- Method: Mix
- Cuisine: American
- Diet: Low Fat
Ingredients
- 4 large hard-boiled eggs, peeled and chopped
- 2 tbsp plain Greek yogurt
- 1 tbsp light mayonnaise (optional for creaminess)
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- 2 tbsp celery, finely chopped
- 2 tbsp red onion, finely chopped
- 1 tbsp fresh parsley or dill, chopped
- Salt and black pepper, to taste
Instructions
- Chop the hard-boiled eggs coarsely and place in a medium bowl.
- In a small bowl, whisk together Greek yogurt, mayonnaise (if using), Dijon mustard, and lemon juice until smooth.
- Add the dressing to the eggs along with celery, red onion, and fresh herbs.
- Gently fold ingredients until evenly combined. Season with salt and pepper to taste.
- Cover and refrigerate for at least 15 minutes to allow flavors to meld.
- Serve chilled over greens, in sandwiches, or with whole-grain crackers.
- Store leftovers in an airtight container in the fridge for up to 3 days.
Notes
- Greek yogurt reduces fat while keeping the salad creamy and high in protein.
- Add a pinch of paprika or chopped chives for extra flavor.
- Substitute light mayo with all yogurt for even lighter version.
- Use avocado instead of mayo for a dairy-free healthy fat option.
- For meal prep, portion into containers with lettuce wraps or whole-grain bread.
Nutrition
- Serving Size: 1/2 cup
- Calories: 130 kcal
- Sugar: 2 g
- Sodium: 250 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 0.5 g
- Protein: 12 g
- Cholesterol: 185 mg