This nutritious Egg Salad recipe is rich in protein, bursting with fresh flavors and made lighter with Greek yogurt instead of mayonnaise! Enjoy it in a sandwich, lettuce wrap, with crackers, or simply right from the bowl!
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If you’re looking to enhance your protein intake or have an abundance of leftover eggs from Easter, this is the perfect egg salad recipe for you! Not only is this high-protein egg salad flavorful, but it’s made healthier by replacing traditional mayonnaise with plain Greek yogurt. This switch adds a creamy consistency with fewer calories and extra protein! This lighter egg salad is refreshing, tangy, and absolutely delicious! We love to prepare this creamy egg salad for meal prep during the week as well!
Why You’ll Enjoy This
- Rich in protein – this healthy egg salad contains over 14 grams of protein per serving while tasting fantastic!
- Quick and simple – after cooking the eggs, this whole recipe takes only 5 minutes to prepare. It’s also perfect for meal prep!
- Adaptable – the healthy egg salad can be easily adjusted with a diverse range of vegetables, healthy fats, and protein.
- Excellent way to use leftover eggs – one of my go-to recipes to whip up after Easter when we have hard-boiled eggs to use up.
Ingredients You Will Need
- hard-boiled eggs – you’ll require 8 large hard-boiled eggs, and be sure to check out my fool-proof method for making hard-boiled eggs that turn out perfectly every time!
- greek yogurt – I opted for plain yogurt as a fantastic protein-rich alternative to mayonnaise that tastes amazing once blended with all these other ingredients. Sour cream can also be used.
- dijon mustard – introduces a bit of zing to this egg salad.
- lemon juice – this elevates the egg salad and provides a delightful, fresh flavor. You may also incorporate a bit of lemon zest.
- relish – brings a hint of sweetness and additional flavor. Finely chopped pickles can be used instead of relish.
- garlic – you can either use fresh chopped garlic or minced garlic from a jar. Garlic powder is also a viable option.
- celery – fresh celery adds a pleasing crunch to the egg salad.
- fresh herbs – a mix of fresh chives and dill. Feel free to add fresh parsley, green onion, tarragon, basil, or cilantro for varied flavors.
- seasonings – a mix of paprika, salt, and black pepper.
Swap Greek Yogurt for Cottage Cheese
One of the easiest methods to boost the protein content in this healthy egg salad is to replace Greek yogurt with blended cottage cheese! Cottage cheese is naturally rich in protein and contributes an ultra-creamy texture when blended smooth. Just add a 1/4 cup of cottage cheese to a blender or small food processor and blend until perfectly smooth. You now have a delightful cottage cheese egg salad recipe!
How to Prepare Healthy Egg Salad
- Prepare the hard-boiled eggs. You’ll appreciate my fool-proof technique for achieving perfect hard-boiled eggs directly in the Instant Pot. Ensure they cool completely before incorporating them into the salad.
- Mingle ingredients. After the eggs have cooled, peel and chop them, then add the diced eggs into a large mixing bowl. I love utilizing this egg slicer! Include the remaining ingredients and mix thoroughly. The yolks will become creamy as you stir.
- Chill and savor! Cover and refrigerate the egg salad for at least 30 minutes before serving or keep it in a sealed airtight container in the fridge until you’re ready to serve.
Suggestions, Ideas, and Alternatives
- Utilize older eggs – for optimal results, I prefer to use slightly older eggs, as they possess a higher pH than fresh eggs. This assists in loosening the bond between the egg whites and the inner shell membrane, making them easier to peel.
- Implement an ice bath – this is critical when preparing hard-boiled eggs, as the cool water halts the cooking process and yields a perfect yolk.
- Enhanced nutrition – mix in some chopped spinach or arugula for additional greens or incorporate creamy avocado for healthy fats.
- Extra crunch – for added texture and flavor, feel free to toss in some diced veggies like red onion, bell peppers, cucumber, or carrots, and consider adding some chopped nuts or seeds.
- Enhance flavor – introduce a dash of hot sauce, sriracha, red pepper flakes, or sprinkle everything bagel seasoning for an additional flavor kick or heat.
- For a creamier salad – if you prefer a creamier texture, feel free to mix in a tablespoon of olive oil, hummus, creamy cottage cheese, or avocado for a richer egg salad.
Ways to Serve Egg Salad
There are countless options for serving this easy egg salad recipe, and it ranks among my favorite lunches alongside my healthy chicken salad! Here are some serving suggestions:
- On its own – enjoy this with a spoon straight from the bowl for a tasty high-protein snack or lunch!
- Sandwich – create egg salad sandwiches by layering it on whole-grain bread with lettuce and tomato slices or on toast for breakfast.
- Wrap (or lettuce wraps) – roll it up in a tortilla or lettuce leaves for a perfect lunch option.
- Leafy green salad – place it atop a bed of leafy greens like romaine lettuce, spinach, or arugula for a delightful salad.
- Dip – pair it with crackers, chips, or veggies for a delectable snack or appetizer.
How to Store Egg Salad
Leftover egg salad can be kept in a sealed, airtight container in your refrigerator for up to 3-5 days. It’s perfect for meal prep! This egg salad tastes best chilled, so ensure to refrigerate it for at least an hour before serving.
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Additional Healthy Egg Recipes
I hope you all love this nutritious 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 adore seeing all your lovely recreations!
- Utilize my fool-proof method to create hard-boiled eggs or you can boil them on the stove (refer to my notes below).
Once the hard-boiled eggs are cool, peel and finely chop them. Add the eggs into a large bowl along with the remaining ingredients, mixing thoroughly. The yolks will become creamy as you stir.
Cover and chill the egg salad for at least 30 minutes prior to serving, or keep in a sealed airtight container in the refrigerator until ready for serving.
*To boil hard-boiled eggs on the stove, arrange eggs in a large saucepan and cover them with cold water by one inch. Heat the water to a boil over medium-high heat. Upon reaching a rolling boil, allow it to boil for roughly one minute, then cover the pot and remove it from the heat. Let the eggs remain in the hot water for about 10-12 minutes. Immediately transfer the eggs to a bowl of ice water or place them under cold running water for 5-10 minutes to cool, making them easier to peel.
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, so should only be used as an approximation.
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