Healthy Egg Salad

Healthy Egg Salad: A Nutritious and Delicious Recipe

Egg salad is a classic dish, but many traditional recipes are loaded with unhealthy ingredients like excessive mayo and additives. This Healthy Egg Salad recipe offers a lighter, nutrient-packed alternative without sacrificing flavor. Perfect for sandwiches, wraps, or greens, it’s a versatile meal that’s easy to prepare and full of protein.

Why You’ll Love This Healthy Egg Salad Recipe

Quick and Easy: Once the eggs are cooked, this healthy egg salad takes just 5 minutes to prepare, making it perfect for busy days.

Lighter and Healthier: Made with Greek yogurt instead of mayonnaise, it’s lower in fat and calories while still delivering rich, creamy flavor.

Ideal for Meal Prep: Prepare a batch over the weekend and enjoy a nutritious, protein-packed lunch option throughout the week.

Healthy Egg Salad Ingredients

Hard-Boiled Eggs: The star of this nutritious recipe! To make perfect hard-boiled eggs, place them in a saucepan, cover with cold water, and bring to a boil. Once boiling, turn off the heat, cover, and let sit for 10–12 minutes. Transfer to an ice bath to cool—this makes peeling a breeze.

Plain Greek Yogurt: A healthier alternative to mayonnaise, Greek yogurt provides creaminess and is rich in protein. You can use any fat percentage, though full-fat adds extra richness.

Dijon Mustard: Adds a tangy, slightly spicy depth of flavor that complements the eggs perfectly.

Chives: Fresh chives bring a subtle onion-like taste and are a must in any classic egg salad.

Sea Salt and Pepper: Essential for seasoning and enhancing the overall flavor.

Fresh Parsley or Dill (Optional): While optional, these fresh herbs add a vibrant, herbaceous note that takes this egg salad to the next level.

How to Make Healthy Egg Salad

Preparing this Healthy Egg Salad is quick and easy—once your eggs are ready, the rest takes just about 5 minutes! Here’s how to do it:

Make hard-boiled eggs: Place your eggs in a saucepan and cover them with cold water. Bring the water to a boil, then turn off the heat, cover the pot, and let the eggs sit for 10–12 minutes. Transfer the eggs to an ice bath to cool completely before peeling. Once cooled, peel and chop them into bite-sized pieces. You can also prep the eggs a day or two in advance for quicker assembly.

Combine the ingredients: In a mixing bowl, add the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, chives, salt, pepper, and fresh herbs if using. Gently stir until everything is well combined.

Serve your Healthy Egg Salad on whole grain bread, in lettuce wraps, or over a bed of greens for a wholesome and satisfying meal.

Substitutions & Helpful Tips

Add crunch: For extra texture, stir in some finely chopped celery to your healthy egg salad.

Spice it up: Add a kick of heat with a drizzle of Sriracha, or a smoky flavor with a sprinkle of smoked paprika.

No chives? If you’re out of chives, you can skip them or use finely chopped red or green onion as a substitute.

How to Serve Healthy Egg Salad

This Healthy Egg Salad is incredibly versatile and can be enjoyed in several delicious ways:

With crackers: Serve it as a dip with your favorite crackers. For a wholesome option, try almond flour crackers.

As a sandwich: Spread the salad over toasted sourdough bread and add fresh tomato slices, red onion, and crisp lettuce for a satisfying egg salad sandwich.

Over greens or in wraps: Spoon it over a bed of mixed greens for a light salad, or use large lettuce leaves to make low-carb lettuce wraps.

Prepping & Storing Healthy Egg Salad

This recipe is ideal for meal prep! Simply double or triple the batch to have nutritious meals or snacks ready for the week. Once prepared, store your healthy egg salad in an airtight container in the refrigerator. It will stay fresh for 3 to 5 days. Be sure to stir before serving if any separation occurs.

Frequently Asked Questions About Healthy Egg Salad

Is healthy egg salad good for weight loss?

Yes! Healthy egg salad made with Greek yogurt instead of mayonnaise is lower in calories and fat, while still being high in protein. It’s a great option for those following a weight-loss or low-carb diet.

What makes this egg salad healthy?

This healthy egg salad uses plain Greek yogurt in place of mayo, cutting down on saturated fats while boosting protein content. It also includes fresh herbs and optional veggies for added nutrients and flavor.

How long does healthy egg salad last in the fridge?

When stored in an airtight container, healthy egg salad will stay fresh in the refrigerator for 3 to 5 days. For best quality, give it a quick stir before serving.

Can I make healthy egg salad without yogurt?

Absolutely! You can substitute Greek yogurt with mashed avocado, hummus, or even a small amount of light mayo if preferred. Just keep portions in check to maintain the “healthy” aspect.

What’s the best way to serve healthy egg salad?

Enjoy your healthy egg salad on whole grain toast, in a lettuce wrap, with crackers, or served over a salad for a light yet filling meal.