Healthy Egg Salad
Classic Egg Salad is the comfort food of sandwiches and one of my favorite lunch options! This healthy recipe 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.
This healthy egg salad recipe is perfect if you’re looking for a fast and simple way to get a tasty lunch on the table! Some of my other favorite options include healthy chicken salad, avocado tuna salad and pesto chicken salad.
In my opinion, you can never go wrong with egg salad – it’s delicious, takes minutes to put together, and is packed with protein. I know there are tons of recipes out there, but I think this is the best egg salad. It’s easy to make, simple, filled with fresh flavor and healthier than most. You simply can’t go wrong with this recipe. It’s been in my family forever and is always a picnic favorite!
Super flavorful! I’ve made this several times for lunch and always enjoy it!— Melissa
What makes this recipe healthy?
This healthy version is very similar to the classic egg salad recipe. But we’re making 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 salad, so it feels like we’re eating more quantity, but the calories are actually less per serving. It also gives this a nice crunch, which is so good.
- Serving options. Get creative with ways to serve this. We love topping rice cakes 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.
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 choose, but personally I really love the recipe as written. It’s also a great way to use up hard-boiled eggs around Easter time. Here’s everything you’ll need to make it:
- 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 this recipe
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 everything together in a large bowl.
- Chop eggs and herbs. Gather all of the ingredients and start by chopping the boiled eggs, chives (or green onion), and fresh dill.
- Stir salad ingredients. Add all ingredients, including the Greek yogurt (or mayo) and seasonings, to a large mixing bowl and stir to combine.
- Serve and enjoy! Now, you’ve got yourself a nutritious, delicious lunch! I told you this was easy! And it’s full of flavor, quick to make and super filling with all that protein!
Recipe for one
Just want enough 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)
- 1 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
Best ways to boil eggs
You can make your hard boiled eggs any way you like. We usually just buy already boiled eggs at the grocery store. That way we can whip this up super quick. Here are some great boiling options, though. With all options, it’s important to drain the hot water and immerse the eggs in a bath of ice cold 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 saucepan 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.
Frequently asked questions
That really depends on the recipe! A traditional egg salad is made with a good amount of mayo mixed and can be high in unhealthy fats, sodium and calories. However, this recipe uses Greek yogurt, which is low in fat and adds a nice boost of protein and nutrition. See the nutritional information in the recipe card for details on this recipe.
If your salad turns out a bit flavorless, it’s probably because it wasn’t seasoned enough. Add a little more salt and pepper to taste. If you’ve properly seasoned your egg salad and it still seems bland, add an acid, like a squeeze of lemon juice or a tsp or so of pickle juice.
Customize this recipe
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 a teaspoon dijon mustard.
- Celery. Many people like the addition of celery – you can add 1 rib of celery, chopped, for added crunch.
- Lightened up. To decrease the calories and make this low fat, you can use more chopped egg whites than yolks.
Egg salad can be served so many different ways. The options are pretty much endless, but here are a few of the ways we 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 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 pretty incredible. You can also use it as a dip and dip crackers or chips in it.
- Wrapped in a tortilla. Spoon a serving in a wrap or tortilla for an egg salad wrap.
Extra 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 and/or red onion 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!
This healthy egg salad is so tasty there probably won’t be leftovers! But if there is, this will keep fresh in the refrigerator for up to about 2 to 3 days. That means, this recipe totally works for meal prep! Store in an airtight container and in the fridge for best results. Give it a good stir when you’re ready to serve it.
I don’t recommend freezing this, as it can become watery when thawed.
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!
If you try this, 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. Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.
Healthy Egg Salad
- 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
- Place all ingredients in a large mixing bowl. Stir to combine.
- Serve egg salad on top of bread, rice cakes, in a pita or tortilla wrap or with crackers.
- 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.