Healthy Egg Salad

Classic egg salad is the comfort food of sandwiches and one of my favorite lunch options! This healthy egg salad is super simple to make with chopped boiled eggs, Greek yogurt (or whole food mayonnaise), fresh herbs and the perfect blend of seasonings. It turns out creamy and delicious every time! A quick and easy meal option that’s wonderful served as a sandwich, in a tortilla wrap, with a side of crackers or in lettuce cups.

best egg salad recipe

I’m always looking for fast and simple ways to get lunch on the table. Some of my favorite options include healthy chicken salad, avocado tuna salad and this flavorful homemade egg salad.

In my opinion, you can never go wrong with egg salad – it’s tasty, takes minutes to put together, and is packed with protein. I know there are tons of egg salad recipes out there, but I think this one is the best. It’s easy to make, simple, filled with fresh flavor and healthier than most. You simply can’t go wrong with this egg salad recipe. This one has been in my family forever and is always a picnic favorite!

what makes this egg salad healthy?

This healthy egg salad is very similar to the classic egg salad recipe. But I make it healthier by:

• Swapping the mayo for Greek yogurt. Greek yogurt has lower calories, lower fat and higher protein making it very diet friendly. Plus it’s super creamy, so it creates a rich consistency that we all know (and love!). However, if you’re doing a Whole30 or prefer to eat paleo and/or dairy free, simply use a healthy, whole food mayonnaise. I like Primal Kitchen Real Mayo made with avocado oil.
• Adding chives or green onion to the mix. This addition bulks up the egg salad so it feels like we’re eating more quantity, but the calories are actually less per serving. It also gives the egg salad a nice crunch, which is so good.
• Serving options. Get creative with how you serve egg salad. I love topping rice cakes with my egg salad and they add very little calories to my meal. You can also go low-carb (without bread), and serve the egg salad in a lettuce wrap or on top of a bed of greens, which makes it perfect for those following a keto or Whole30 diet.

ingredients in healthy egg salad

This Greek yogurt egg salad recipe is made with fresh, minimal ingredients and is packed with protein, thanks to the eggs and plain Greek yogurt. There’s also fresh herbs and a delicious blend of seasonings. You can feel free to mix and match ingredients as you so choose, but personally I really love the recipe as written. It’s also a great way to use up eggs and Greek yogurt. Here’s everything you’ll need to make this healthy egg salad recipe:

• Hard boiled eggs. You’ll need 6 large eggs for this recipe. We’ll talk more about options for boiling the eggs below. Organic free range eggs are best!
• Greek yogurt or mayo. Use either one, depending on your preference. Sometimes I even use a combination of the two! In my opinion, adding in even just a tablespoon or two of mayonnaise really adds to the flavor of the salad.
• Fresh dill. Dill is one of my favorite herbs and it works so well in this salad. If you don’t have dill available, try using fresh parsley.
• Green onion. Adds a delicious crunch to the otherwise very creamy egg salad. I like to use green onion here because it has a more mild flavor than other onion varieties.
• Seasonings. A mix of onion powder, garlic powder, salt and pepper is the perfect blend of seasonings. Feel free to add other favorites too – smoked paprika would be tasty!

how to make healthy egg salad

Let me show you how easy it is to whip up this tasty lunch!

Once you have all of your ingredients out and ready to go, egg salad is as easy as stirring them together in a large bowl.

1. Chop eggs and herbs. Gather all of the ingredients and start by chopping the boiled eggs, chives (or green onion), and fresh dill.
2. Stir salad ingredients. Add all ingredients, including the Greek yogurt (or mayo) and seasonings, to a large mixing bowl and stir to combine.
3. Serve and enjoy! Now, you’ve got yourself a nutritious, delicious lunch! I told you this egg salad recipe was easy! And it’s full of flavor, quick to make and super filling with all that protein!

healthy egg salad recipe for one!

Just want enough egg salad for one serving? Here’s the amounts you’ll need:

• 2 boiled eggs, chopped
• 1 1/2 tablespoons Greek yogurt or mayonnaise (add slightly more or use a bit less depending on preference)
• One teaspoon chopped fresh dill
• 1 tablespoon chopped green onions or 1/2 tablespoon chives
• A dash of each to taste – onion powder, garlic powder, salt and pepper

how to boil eggs for egg salad 

You can make your hard boiled eggs any way you like. I usually just buy already boiled eggs at the grocery store. That way I can enjoy this healthy egg salad at a moment’s notice. Here are some great boiling options, though. With all options, it’s important to immerse the eggs in a bath of ice water immediately after cooking to stop the cooking process. Leave in ice bath for about 15 minutes to chill. Then, peel and chop the eggs.

• Air fryer method. Set the temp to 250ºF and cooked eggs for 16 minutes.
• Stove top method. Fill enough water in a large pot that will cover the eggs by 1-inch, once added. Bring water to a boil and then carefully place eggs in the hot water. Boil the eggs for 30 seconds, place the lid on the pot and reduce heat to low. Cook eggs on a low simmer for 12 minutes.
• Instant Pot method. Place eggs on a trivet, add 1 cup of water and select Pressure Cook for 5 minutes, then vent immediately.
• Oven method. Bake eggs for 25 minutes at 325°F.

egg salad variations

This salad is fabulous as-is, but you can easily swap out the ingredients to customize the flavors to your tastes.

• Herbs. Try different herbs, such as parsley or tarragon instead of dill.
• Seasonings. Feel free to stir in some different seasonings, such as curry powder, smoked paprika or Italian seasoning for an additional flavor boost. Or even a dash of cayenne pepper for a kick of heat!
• Mustard. If you prefer a slight mustard flavor in your egg salad, you can stir in 1 to 2 teaspoons yellow mustard or dijon mustard.
• Celery. I know many people like celery in egg salad – you can add 1 rib of celery, chopped, for added crunch.
• Lightened up. To decrease the calories and fat in the egg salad you can use more whites from the boiled egg than yolks.

egg salad serving options

Egg salad can be served so many different ways. The options are pretty much endless, but here are a few of the ways I enjoy egg salad:

• Sandwich. Egg salad is traditionally served on sandwich bread and even though it’s super simple, it’s pretty darn delicious. You can even jazz it up by serving it on croissants or a toasted bagel.
• In lettuce cups. If you’re looking to keep things really light, filling lettuce cups with egg salad is a great choice. So fresh and crisp!
• With crackers or chips. My kids love to spread egg salad over buttery crackers and I have to admit, it’s incredible. You can also use the egg salad as a dip and dip crackers or chips in it.
• Wrapped in a tortilla. Spoon a serving of egg salad in a wrap or tortilla for an egg salad wrap.

extra egg salad sandwich filling ingredients

Egg salad sandwiches are great with just the bread and salad, but I especially love to add extra ingredients for irresistible flavor and texture. Plus, many of these ideas also add nutrients. Here are some sandwich add-ons to try:

• Add sliced pickles for extra crunch.
• I’m always a fan of avocado slices on my sandwich.
• Top the salad with lettuce for fresh flavor.
• Adding sprouts or pea shoots is a great way to add color and texture.
• Bacon slices make any sandwich more delicious! Wouldn’t you agree?!
• Add a slice of fresh juicy tomato. This is a must for me when we have garden tomatoes!

how long does egg salad last?

This healthy egg salad is so tasty there probably won’t be leftovers! But if there is, the egg salad will keep fresh in the fridge for up to about 2 to 3 days. That means, this recipe totally works for meal prep! Store the salad in an airtight container for best results. Give it a good stir when you’re ready to serve it.

I don’t recommend freezing this salad, as it can become watery when thawed.

see how to make healthy egg salad

If you need more healthy lunch ideas like me, this recipe is a must try. I hope you enjoy this delicious lighter twist on the classic!

more favorite lunch recipes

Classic Tuna Salad

Sweet Potato Black Bean Burritos 

Joanna Gaines’ Chicken Salad

Healthy Taco Soup

If you try this healthy egg salad recipe, let me know! Leave a comment and if your family loves it as much as mine does, be sure to give it a five star ⭐️ rating! Also, tag @kimscravings on Instagram with a picture of your creation. It’s so fun to see what you’re cooking! Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

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3.89 from 61 votes

Nutrition Facts

Healthy Egg Salad

Amount Per Serving (0.25 cup)

Calories 80 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1.5g9%

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 166.7mg56%

Sodium 305.6mg13%

Potassium 88.9mg3%

Carbohydrates 1.8g1%

Fiber 0.4g2%

Sugar 0.9g1%

Protein 9.2g18%

Vitamin A 265IU5%

Vitamin C 1.1mg1%

Calcium 64mg6%

Iron 0.8mg4%

* Percent Daily Values are based on a 2000 calorie diet.

Servings:6 servings of 1/4 cup each

Healthy Egg Salad

Prep Time:

10 mins

Total Time:

10 mins

 

A super easy, healthy egg salad recipe that can be served in a variety of ways for a nutritious lunch.

Ingredients

• 6 large hard boiled eggs, chopped
• 1/2 cup (or use a 6 ounce container) nonfat plain Greek yogurt or mayo*
• 1 tablespoon chopped fresh dill
• 1 heaping tablespoon chopped chives or green onion
• 1 teaspoon garlic powder + more to taste as needed
• 1/4 teaspoon onion powder
• 1/2 teaspoon salt + more to taste as needed
• 1/4 teaspoon ground black pepper + more to taste

Instructions

1. Place all ingredients in a large mixing bowl. Stir to combine.

2. Serve egg salad on top of bread, rice cakes, in a pita or tortilla wrap or with crackers.

Recipe Notes

FOR PALEO OR WHOLE30 COMPLIANT RECIPE: Substitute Greek Yogurt for a healthy mayo brand, such as Primal Kitchen Real Mayonnaise.

MAKING HARD BOILED EGGS:

• Air fryer method - Set the temp to 250ºF and cook eggs for 16 minutes.
• Stove top method - Fill enough water in a large pot that it will cover the eggs by 1-inch, once added. Bring water to a boil and then carefully place eggs in the hot water. Boil the eggs for 30 seconds, place the lid on the pot and reduce heat to low. Cook eggs on a low simmer for 12 minutes.
• Instant Pot method - Place eggs on a trivet, add 1 cup of water and select Pressure Cook for 5 minutes, then vent immediately.
• Oven method - Bake eggs for 25 minutes at 325°F. With all options, it’s important to immerse the eggs in a bath of ice water immediately afterwards to stop the cooking process. Leave in ice bath for about 15 minutes to chill. Then peel and chop the eggs.

STORAGE INSTRUCTIONS: Leftover egg salad can be refrigerated in an airtight container for up to 1 additional day. Press a sheet of plastic wrap against the surface to prevent browning.

 

 

 

Photos by Sasha at Eat Love Eats.

Author: Kim

Course: Lunch, Salad

Cuisine: American

Keyword: Easy Egg Salad, egg salad, healthy egg salad

Did you make this recipe?

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This post was originally published January 2019, but was republished March 2021 with updated content.