This Healthy Egg Salad is packed with protein and fresh flavors, made lighter by swapping mayonnaise for plain Greek yogurt. Enjoy it on bread, in a lettuce wrap, with crackers, or straight from the bowl.
If you want a flavorful, high-protein lunch that’s quick to prepare—or you’re looking for a great way to use up leftover hard‑boiled eggs—this healthy egg salad is a go-to. It replaces traditional mayonnaise with plain Greek yogurt for a creamy texture, fewer calories, and extra protein. The result is light, tangy, and easy to customize. It’s also a convenient option for meal prep during the week.
Why You’ll Love This Healthy Egg Salad
- Packed with protein – each serving delivers a solid protein boost to help keep you satisfied.
- Quick and easy – once the eggs are cooked and cooled, the salad comes together in about five minutes.
- Customizable – add or swap vegetables, herbs, or healthy fats to suit your taste.
- Great for leftovers – a perfect use for hard‑boiled eggs after holidays or busy weekends.
Ingredients
- 8 large hard‑boiled eggs, peeled and finely chopped
- 1/4 cup plain Greek yogurt (or sour cream)
- 1 tablespoon Dijon mustard
- 2 teaspoons lemon juice (fresh is best)
- 1 tablespoon relish (or 1 tablespoon chopped pickles)
- 1 clove garlic, minced (or 1/4 tsp garlic powder)
- 2 tablespoons celery, finely chopped
- 2 tablespoons fresh chives, chopped
- 1 tablespoon fresh dill, chopped (or substitute parsley or green onion)
- 1/2 teaspoon paprika
- 1/2 teaspoon salt and 1/4 teaspoon black pepper, or to taste
Swap the Greek Yogurt for Cottage Cheese
For even more protein and extra creaminess, substitute blended cottage cheese for the Greek yogurt. Blend 1/4 cup cottage cheese in a blender or small food processor until completely smooth, then mix into the salad for a rich, creamy texture.
How to Make Healthy Egg Salad
- Make the hard‑boiled eggs. Use your preferred method (stovetop or pressure cooker). Ensure the eggs are completely cooled before peeling so they chop cleanly.
- Chop and combine. Peel and finely chop the eggs, then place them in a large bowl. Add Greek yogurt, Dijon mustard, lemon juice, relish, garlic, celery, chives, dill, paprika, salt, and pepper. Stir until well combined; the yolks will help make the mixture creamy as you mix.
- Chill before serving. Cover and refrigerate at least 30 minutes to let the flavors meld. Store in an airtight container in the fridge until serving.
Tips, Tricks and Substitutions
- Use slightly older eggs when possible—eggs a week or two old tend to peel more easily than very fresh eggs.
- Ice bath for perfect eggs – after cooking, plunge eggs into an ice bath to stop the cooking and make peeling easier.
- Add greens – stir in chopped spinach or arugula for added nutrition.
- Try avocado – fold in diced or mashed avocado for healthy fats and extra creaminess.
- Extra crunch – red onion, bell pepper, cucumber, shredded carrot, nuts, or seeds add texture.
- Boost the heat – a dash of hot sauce, sriracha, or red pepper flakes livens up the salad.
- Make it creamier – a tablespoon of olive oil, hummus, or blended cottage cheese can enrich the texture.
How to Serve Egg Salad
This versatile egg salad works in many ways. Serve ideas include:
- Straight from the bowl – eat by the spoonful for a quick, protein‑packed snack or light lunch.
- Sandwiches – layer on whole grain bread, toast, or an English muffin with lettuce and tomato.
- Wraps or lettuce cups – roll in a tortilla or spoon into butter lettuce leaves for a low‑carb option.
- On a green salad – place a scoop over romaine, spinach, or mixed greens for a hearty salad.
- As a dip – serve with crackers, pita chips, or fresh vegetables for an appetizer or snack.
Storage
Store leftover egg salad in a sealed container in the refrigerator for 3–5 days. It tastes best when chilled, so plan to refrigerate at least an hour before serving. This makes the recipe an excellent option for weekly meal prep.
More Egg & Breakfast Ideas
- Healthier Deviled Eggs
- Tuna Avocado Egg Salad
- Cheesy Salsa Egg Muffins
- Egg White Avocado Salad
- Easy Hash Brown Breakfast Casserole
- Sausage and Veggie Egg Casserole
If you enjoy this Healthy Egg Salad, please leave a rating and tag your photos on social media so others can find and try the recipe. I love seeing your recreations!
Healthy Egg Salad
Protein-rich egg salad made lighter with Greek yogurt instead of mayo. Bright, creamy, and easy to customize.
Prep Time: 10 mins • Cook Time: 10 mins • Total Time: 20 mins • Servings: 4
Rating: 5 from 2 votes
Ingredients
- 8 hard‑boiled eggs, peeled and finely chopped
- 1/4 cup plain Greek yogurt
- 1 Tbsp Dijon mustard
- 2 tsp lemon juice
- 1 Tbsp relish (or chopped pickles)
- 1 clove garlic, minced
- 2 Tbsp celery, finely chopped
- 2 Tbsp fresh chives, chopped
- 1 Tbsp fresh dill, chopped
- 1/2 tsp paprika, 1/2 tsp salt, 1/4 tsp black pepper
Instructions
- Cook hard‑boiled eggs by your preferred method and cool completely. For stovetop method: place eggs in a saucepan, cover with cool water by 1 inch, bring to a boil, boil 1 minute, cover and remove from heat, let sit 10–12 minutes, then transfer to an ice bath to cool.
- Peel and finely chop the cooled eggs. Add them to a large bowl.
- Mix in Greek yogurt, Dijon, lemon juice, relish, garlic, celery, chives, dill, paprika, salt, and pepper. Stir until combined and creamy.
- Cover and chill at least 30 minutes before serving. Store in an airtight container in the fridge for up to 3–5 days.
Notes
Stovetop hard‑boiled eggs: Cover eggs with cool water, bring to a rolling boil, boil 1 minute, remove from heat, cover and let sit 10–12 minutes, then cool in an ice bath for 5–10 minutes for easier peeling.
Nutrition (per serving)
Serving: 1/4 of recipe • Calories: 175 kcal • Carbohydrates: 4.6 g • Protein: 14.1 g • Fat: 10.6 g • Saturated Fat: 3.3 g • Cholesterol: 373 mg • Sodium: 333.7 mg • Fiber: 0.2 g • Sugar: 2.8 g
Nutrition information is an approximation and should be used as a guide.
