This healthy egg salad recipe is a nutritious twist on traditional egg salad. It's made with just 6 simple ingredients - creamy greek yogurt, tangy mustard, crisp green onions, salt and pepper, and, of course, hard boiled eggs. It's the perfect light, yet hearty dish, and after you take just one bite of it you'll be hooked.
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My Take on Healthy Egg Salad
This healthy egg salad recipe takes me back to the light and tasty lunches my mom would make me as a kid. So you can imagine how much I love making it for my own family. And, well, it probably shouldn't be a surprise, but my daughter seriously inhales this stuff.
This egg salad doesn't just taste good though, it's actually good for you - each half cup has only 200 calories. That means it has almost half the calories that "normal" egg salad has. Typically, a half cup of egg salad will run you about 350 calories.
On top of being low in calories it also packs a decent amount of protein too. 16g of protein too.
Plus, it can be made in only 10 minutes, so it's perfect if you need a quick and easy lunch. It's great in lettuce wraps, spread in between some whole grain bread, or devoured straight from the bowl it's made in with some sliced radishes and celery for dipping.
Joe Tip (like "pro tip" but better): I like to Experiment with different flavor combinations to complement this classic egg salad. Sometimes I'll make it a little spicy with smoked paprika and hot sauce, and sometimes I take it in a more refreshing direction with some fresh dill and lemon zest. Either way is super tasty.
Ingredients
I love that this recipe substitutes mayo for Greek yogurt. It not only adds a bit of protein to the salad, but it's also super tasty.
With that said, if you'd like to use low-fat mayo in its place, you totally can.
Anyway, here's what you'll need to make the salad.
- 4 hard boiled Eggs
- 3 tablespoon plain greek yogurt
- ½ tablespoon mustard
- ¼ tablespoon green onions
- Salt and pepper, to taste
- Toasted bread - like my homemade protein bread
How to Make this Healthy Egg Salad Recipe
Like I said before, this recipe can be made in 3 simple steps with only 10 minutes of prep time.
I especially love that it only requires one bowl, so I don't dread cleaning up.
Simply grate the eggs, then mix 'em with all of the other ingredients, and refrigerate.
Alright, lets get crackin' on this healthy egg salad.
STEP ONE: PREPARE THE EGGS
You'll want to start by grating your hard boiled eggs into a large bowl.
STEP TWO: COMBINE THE INGREDIENTS
Add the greek yogurt, mustard, and onion to your chopped eggs and stir everything together until the ingredients are evenly combined.
STEP THREE: SEASON AND SERVE
Finish your egg salad with salt and black pepper, and refrigerate for up to 30 minutes. Then, all that's left is to serve your egg salad over toasted bread with a sprinkle of fresh green onions and enjoy.
How to Store This Egg Salad Recipe
Since this egg salad recipe is so effortless to make I usually make a few batches of it at a time. It's been one of my go to healthy lunch meal prep recipes lately. So, if you've been looking for one, this recipe is perfect for that.
Anyway, the refrigerator is the best way to store any leftover egg salad. Just transfer everything into an airtight container and refrigerate it for up to 4 days.
When you are ready to enjoy your egg salad again, just give everything a good stir before serving.
With that said, I don't recommend freezing the egg salad. I've tried a couple of times to store it in the freezer - to keep it on hand for even longer - and it always has a funny texture when it defrosts.
FAQs About This Healthy Egg Salad Recipe
What's a good way to add more protein to this recipe?
There are a few ways you can add some extra protein to this recipe, so you definitely have some options.
One way is by using a high protein greek yogurt like one of these high protein greek yogurt options. There are even some high protein dairy free and plant based yogurt options for you as well.
You can also opt to serve your egg salad on a slice of high protein bread like the ones found on this list of high protein breads you can buy right now.
Finally, you could always add some extra hard boiled egg whites into the salad to give it a protein boost.
Does egg salad store well?
Egg salad stores well in the fridge, but not as well in the freezer. Again, I recommend storing everything in an airtight container and refrigerating it for up to 4 days.
Final Thoughts
Well, that's how to make egg salad healthy! It's delicious straight from the bowl, on some crackers, and in a sandwich. Honestly, no matter what you do with it, I can almost guarantee it'll be delicious.
As always, if you do end up trying this recipe, don't forget to comment below and let me know what you think!
More Healthy Recipes
If you're looking for more quick and healthy recipes, my blog has a ton of options for you to try next.
Here are some of my favorites to try next:
- Low calorie bagels made with 2 main ingredients
- Healthy french toast
- Healthy Buffalo chicken dip
- Healthy low calorie mug cake
- Healthy low calorie shake
- Healthy granola
- Healthy mashed potatoes
- Healthy Big Mac Salad
By the way, be sure to check out my Instagram, TikTok, and Youtube channel for even more healthy recipes! I post new ones on them all of the time.
Healthy Egg Salad Recipe (Made With Just 6 Ingredients)
This healthy egg salad recipe is a nutritious twist on traditional egg salad. It's made with just 6 simple ingredients - creamy greek yogurt, tangy mustard, crisp green onions, salt and pepper, and, of course, hard boiled eggs. It's the perfect light, yet hearty dish, and after you take just one bite of it you'll be hooked.
Ingredients
- 4 hardboiled eggs
- 3 tablespoon Greek yogurt
- ½ tablespoon mustard
- ¼ tablespoon chopped fresh spring onions
- Salt and pepper, to taste
- Toasted bread for serving
Instructions
- Grate the eggs into a bowl.
- Add Greek yogurt, mustard, and spring onions.
- Season the egg salad with salt and pepper and stir until well combined.
- Refrigerate the salad for 30 minutes.
- Serve over toasted bread.
Nutrition Information:
Yield: 2 Serving Size: 1 cupAmount Per Serving: Calories: 202Total Fat: 11gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 374mgSodium: 381mgCarbohydrates: 8gFiber: 1gSugar: 3gProtein: 16g
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