When it comes to versatile, satisfying, and quick meals, egg salad is a timeless favorite—but not all egg salads are created equal. This Healthy Nutritious Egg Salad skips the heavy mayo and instead uses a lighter, more balanced approach with protein-rich Greek yogurt, fresh herbs, and a splash of zippy lemon juice. The result? A creamy, tangy, and utterly satisfying dish you can use for sandwiches, wraps, or on top of greens.
This recipe takes just 15 minutes to throw together and can be prepped ahead of time for grab-and-go meals all week long. Whether you’re looking for a high-protein lunch, a light dinner, or a post-workout snack, this clean, flavorful egg salad fits right in.
Why This Egg Salad is Healthier
Traditional egg salad is often loaded with full-fat mayonnaise, making it calorie-dense and heavy. This version swaps that out for Greek yogurt, which delivers:
- A lighter texture with the same creaminess
- Extra protein to keep you full
- Gut-friendly probiotics (if using live yogurt)
- A tangy flavor that balances rich eggs perfectly
By combining it with simple seasonings, herbs, and lemon juice, you get all the flavor you love—with none of the post-lunch sluggishness.
Choosing and Prepping Your Eggs
The foundation of this dish is, of course, the eggs. For the best results:
- Use fresh, large eggs
- Boil them just right—no dry yolks or green rings
- Chill in an ice bath for easy peeling
Foolproof Boiled Eggs:
- Place eggs in a saucepan and cover with cold water by 1 inch.
- Bring to a boil over medium heat.
- Once boiling, cover, remove from heat, and let sit for 9–10 minutes.
- Drain and transfer to an ice bath for at least 5 minutes.
This gives you perfectly cooked, creamy-yolked eggs—ideal for egg salad.
Ingredient Highlights and Substitutions
This version of egg salad keeps things simple and clean while packing a flavorful punch.
Core Ingredients:
- Hard-boiled eggs: Full of protein and healthy fats
- Greek yogurt: Replaces mayo for a lighter, tangier base
- Dijon mustard: Adds sharpness and depth
- Lemon juice: Brightens everything up
- Celery and red onion: Add crunch and flavor
- Fresh herbs: Dill, parsley, or chives boost freshness
You can also mix in extras like chopped pickles, capers, or even a dash of hot sauce for variety.
Ingredients
- 6 large eggs, hard-boiled and peeled
- ¼ cup plain Greek yogurt (full-fat or 2%)
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 celery stalk, finely diced
- 2 tablespoons red onion, finely diced
- 1 tablespoon fresh dill, chives, or parsley, chopped
- Salt and black pepper, to taste
Optional Add-ins:
- 1 tablespoon chopped pickles or relish
- ½ teaspoon garlic powder
- Dash of hot sauce or cayenne
- Pinch of paprika for garnish
Instructions
- Prepare the Eggs
Slice hard-boiled eggs in half. Scoop out yolks into a bowl and mash with Greek yogurt, mustard, and lemon juice until smooth. Chop the egg whites and add them to the bowl. - Add Veggies and Herbs
Stir in celery, onion, herbs, and any optional extras. Mix until evenly combined. - Season to Taste
Add salt and pepper to your liking. Chill in the fridge for 10–15 minutes for best flavor, or serve immediately. - Serve
Spoon onto whole-grain toast, stuff into lettuce wraps, or serve over a bed of greens.
How to Serve This Egg Salad
This egg salad is as versatile as it is delicious. Try it:
- On whole grain bread with arugula or spinach
- In lettuce cups or collard wraps for a low-carb option
- Stuffed in a pita with cucumber and tomato
- On top of mixed greens for a protein-packed salad
- With whole grain crackers or in a bento box
You can even make an open-faced sandwich with microgreens, sprouts, or avocado.
Meal Prep and Storage
This salad holds up well for several days, making it perfect for meal prep.
- Fridge: Store in an airtight container for up to 4 days.
- Make-ahead tip: Boil a dozen eggs and prep a double batch for sandwiches or lunches all week.
Avoid freezing, as eggs and yogurt don’t thaw well.
Dietary Adaptations
- Vegetarian: Naturally vegetarian
- Gluten-free: Use GF bread, crackers, or lettuce wraps
- Dairy-free: Substitute a non-dairy yogurt alternative (unsweetened, plain)
- Low-carb/keto: Serve over greens or in lettuce cups instead of bread
You can also increase the protein by adding extra egg whites or use a blend of eggs and tofu for variation.
Nutrition Snapshot (Per ~½ cup serving)
- Calories: ~150
- Protein: ~12g
- Carbs: ~2g
- Fat: ~10g
- Fiber: ~0.5g
It’s low-carb, high-protein, and packed with healthy fats from the eggs and yogurt—a smart and satisfying option for any meal.
Why It Works
- Versus mayo-heavy egg salad: Lighter, tangier, and more nutritious
- Versus deli options: Lower in sodium, made fresh, and no preservatives
- Versus standard lunch fare: More filling and better for energy and focus
It’s fast, flexible, and made with ingredients you probably already have in the fridge.
Healthy Nutritious Egg Salad is your go-to for easy, wholesome eating without compromise. Whether you’re packing lunch, fueling your workout, or just want something fresh and filling, this egg salad has you covered—with flavor, crunch, and creamy goodness in every bite.