This Healthy Egg Salad recipe is loaded with protein, vibrant flavors, and made more nutritious by using Greek yogurt instead of mayo! Enjoy it in a sandwich, lettuce wrap, with crackers, or straight from the bowl!
Table of Contents
If you’re aiming to boost your protein intake or simply have a surplus of eggs from Easter, this wholesome egg salad is the perfect solution! This protein-packed egg salad is not only flavorful but also healthier thanks to the substitution of mayo with Greek yogurt, adding a creamy consistency with fewer calories and more protein! This lighter egg salad is tangy and absolutely delicious! We also love to prepare this during the week!
Why You’ll Adore This
- Loaded with protein – this nutritious egg salad has over 14 grams of protein per serving and tastes fantastic!
- Simple and quick – after cooking the eggs, the entire recipe comes together in just 5 minutes. It’s also ideal for meal prep!
- Flexible – you can easily customize this healthy egg salad with various veggies, healthy fats, and protein sources.
- Perfect for leftover eggs – this is one of my go-to recipes for using up hard-boiled eggs after Easter.
Ingredients You Will Require
- hard-boiled eggs – you will need 8 large hard-boiled eggs; make sure to check out my fool-proof method for achieving perfect hard-boiled eggs every time!
- Greek yogurt – this serves as a protein-rich replacement for mayonnaise and tastes great when combined with the other ingredients.
- dijon mustard – contributes a bit of zest to this egg salad.
- lemon juice – brightens the egg salad and adds a pleasant fresh taste. You may also add some lemon zest.
- relish – contributes a hint of sweetness and additional flavor. Chopped pickles can also be used instead of relish.
- garlic – you can use freshly chopped garlic, jarred minced garlic, or garlic powder as alternatives.
- celery – adds a nice crunch to the egg salad.
- fresh herbs – a mix of fresh chives and dill works well. Fresh parsley, green onions, tarragon, basil, or cilantro can be used for different flavor profiles.
- seasonings – a blend of paprika, salt, and pepper.
How to Prepare Healthy Egg Salad
- Prepare the hard-boiled eggs. You’ll appreciate my fool-proof method for hard-boiling eggs in my Instant Pot. Ensure they cool completely before incorporating them into the salad.
- Mix ingredients. Once the eggs have cooled, peel and chop them, then place them in a large mixing bowl. Add the remaining ingredients and mix thoroughly. The yolks will become creamy as you stir.
- Refrigerate and savor! Cover and chill the egg salad for at least 30 minutes before serving or store in a sealed container in the fridge until you’re ready to serve.
Advice, Tricks, and Alternatives
- Opt for older eggs – for optimal results, I suggest using slightly older eggs; they have a higher pH than fresh eggs, which helps release the bond between the egg whites and the shell, making peeling easier.
- Add more nutrition – toss in some chopped spinach or arugula for extra greens or mix in creamy avocado for healthy fats.
- Increase crunch – incorporate some diced veggies like red onion, bell peppers, cucumber, or carrots for added crunch and flavor. Chopped nuts or seeds can be included as well.
- Enhance flavor – add a splash of hot sauce, sriracha, or sprinkle some everything bagel seasoning for extra flavor or spice.
- Creamier salad – feel free to mix in a tablespoon of olive oil, hummus, creamy cottage cheese, or avocado for a richer egg salad.
How to Present Egg Salad
- On its own – enjoy this with a spoon straight from the bowl for a tasty high-protein snack or meal!
- Sandwich – prepare egg salad sandwiches by layering it on whole wheat bread with lettuce leaves and tomato slices, or on a slice of toast for breakfast.
- Wrap (or lettuce wrap!) – roll it up in a tortilla or lettuce cups for a perfect lunch option.
- Leafy green salad – serve it atop a bed of leafy greens such as romaine, spinach, or arugula for an ultimate salad experience.
- Dip – offer it alongside crackers, chips, or veggies for a scrumptious snack or appetizer.
Pin this now to locate it later
Pin It
How to Store Egg Salad
You can keep any leftover egg salad in a sealed, airtight container in your refrigerator for up to 3-5 days. We love using it for meal prep! This egg salad is best enjoyed cold, so be sure to chill it for at least an hour before serving.
More Egg Dishes
Hope you all relish this Healthy Egg Salad recipe! If you enjoy it as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and don’t forget to tag me on Instagram with the hashtag #eatyourselfskinny! I love to see all your tasty recreations!
- Use my fool-proof method for hard-boiling eggs or boil them on the stove (see my notes below).
After the hard-boiled eggs have cooled, peel and finely chop them. Add the chopped eggs to a large bowl along with the remaining ingredients, mixing well. The yolks will turn creamy as you stir.
Cover and chill the egg salad for at least 30 minutes before serving or store it in a sealed airtight container in the fridge until you’re prepared to serve.
*To boil hard-boiled eggs on the stove, place eggs in a large pot and cover with cool water by one inch. Bring water to a boil over medium-high heat. When it reaches a rolling boil, let it boil for about a minute, then cover the pot and remove from heat. Allow the eggs to sit in hot water for about 10-12 minutes. Immediately transfer the eggs to an ice bath or run under cold water and let them cool for 5-10 minutes. This makes peeling easier.
Serving: 1/4th of recipe | Calories: 175kcal | Carbohydrates: 4.6g | Protein: 14.1g | Fat: 10.6g | Saturated Fat: 3.3g | Cholesterol: 373mg | Sodium: 333.7mg | Fiber: 0.2g | Sugar: 2.8g
Nutrition information is automatically calculated, thus should only serve as an approximation.
**How to Create a Nutritious Egg Salad**
Egg salad is a timeless dish that merges simplicity with nutrition, making it a favorite among many. It’s flexible, easy to make, and rich in essential nutrients. Here’s your guide to crafting a nutritious egg salad.
**Ingredients:**
1. **Eggs**: Begin with high-quality eggs, ideally organic or free-range. Eggs are a superb source of protein, vitamins, and minerals.
2. **Greek Yogurt**: Replace mayonnaise with Greek yogurt for a healthier alternative. It imparts creaminess while providing probiotics and more protein.
3. **Mustard**: Choose Dijon or whole-grain mustard for a tangy taste without added calories.
4. **Vegetables**: Incorporate chopped celery, red onion, and bell peppers for crunch and nutrients such as fiber and vitamins.
5. **Herbs**: Fresh herbs like dill, parsley, or chives enhance flavor and provide antioxidants.
6. **Seasoning**: Salt, pepper, and a hint of paprika or cayenne for a little warmth.
7. **Lemon Juice**: A splash of lemon juice brightens up the flavors and adds vitamin C.
**Instructions:**
1. **Boil the Eggs**: Place eggs in a pot, cover with water, and heat to a boil. Once boiling, remove from heat and let sit for 10-12 minutes. Transfer eggs to an ice bath to cool, then peel and chop.
2. **Prepare the Dressing**: In a bowl, combine Greek yogurt, mustard, lemon juice, salt, and pepper. Adjust seasonings to your liking.
3. **Combine Ingredients**: In a large mixing bowl, mix the chopped eggs, celery, red onion, bell peppers, and herbs. Pour the dressing over and gently mix until everything is well blended.
4. **Chill and Serve**: Refrigerate for at least 30 minutes to allow the flavors to meld. Serve on whole-grain bread, lettuce wraps, or as a side dish.
**Nutritional Advantages:**
– **Protein**: Eggs and Greek yogurt deliver premium protein vital for muscle recovery and growth.
– **Vitamins and Minerals**: Eggs contain abundant B vitamins, selenium, and vitamin D. Adding vegetables increases vitamins A, C, and K.
– **Healthy Fats**: The dish provides healthy fats from eggs, crucial for cognitive health.
– **Low in Calories**: By substituting Greek yogurt for mayonnaise, the salad is lower in calories and fat.
**Suggestions for a Healthier Egg Salad:**
– Use avocado as a substitute for yogurt to achieve a creamy texture with healthy fats.
– Include leafy greens like spinach or arugula for added nutrients.
– Opt for whole-grain or sprouted bread to boost fiber content.
Egg salad is not only tasty but also a nutritious choice for meals or snacks. With a few simple components and steps, you can relish a healthy dish that satisfies and nourishes.