This Healthy Egg Salad is made with chopped hard boiled eggs, creamy Greek yogurt, fresh herbs and simple spices. It is creamy, chunky and flavorful and is best for easy lunches!
We love healthy egg recipes like this avocado egg salad, cottage cheese egg salad and tuna egg salad.
Table of Contents
- What Makes This Egg Salad Healthy?
- Ingredients You Will Need
- How to Make Healthy Egg Salad
- How to Boil Eggs for the Egg Salad
- What Else Can I Add to the Healthy Egg Salad?
- Serving Suggestions
- How to Make Egg Salad Sandwich Extra Healthy?
- How Long Will It Last?
- FAQs
- More Salad Recipes to Try
- Healthy Egg Salad Recipe
I absolutely love-love to have a batch of this homemade healthy egg salad in the fridge for healthy lunches. Alternating with this chicken egg salad and healthy chicken salad.
I realize there are many healthy egg salad recipes and everyone makes theirs differently. But I think this one is the best healthy egg salad with a perfect balance of all ingredients without tasting “too healthy”.
In my personal opinion, any egg salad made healthy has to have a touch of mayo. Just 1-2 tablespoons to make it taste like a classic egg salad without overpowering other ingredients. But feel free to use only Greek yogurt.
What Makes This Egg Salad Healthy?
- Swapping the mayo for Greek yogurt: Yogurt makes perfect low calorie, low fat and higher protein replacement for mayo. It makes the salad creamy that we all like about an egg salad. I like to add a touch of mayo but you can skip it.
- Adding dill: Fresh herbs add bulk, crunch and flavor to help make salad taste like a rich traditional egg salad. Minus the calories.
- Offering different ways to serve it: You can add so much health to this healthy egg salad by serving it with greens, whole grain bread, more veggies and even microgreens.
- Choosing the best quality ingredients: Health is about eating real food and quality of ingredients. Choose local, fresh, non-GMO, natural and organic whenever possible. Just do your best and that is already great!
Ingredients You Will Need
This healthy egg salad recipe contains very simple ingredients you can find in your kitchen right now. Here is what you will need:
- Eggs: You will need 8 large eggs.
- Yogurt: I recommend to use Greek yogurt with fat content of 2% and higher. It will also yield thicker salad and less water accumulation during refrigeration. But regular yogurt works just fine.
- Mayo: I like to use avocado oil mayo. Adding a few tablespoons makes light egg salad an egg salad. However, you can add no mayo at all.
- Red onion and dill: These add a ton of flavor. You can sub green onion or fresh parsley for either or omit.
- Seasonings: Creamy prepared Dijon mustard, smoked or regular paprika, salt and pepper.
How to Make Healthy Egg Salad
Let me show you how easy it is to make this healthy egg salad once you have all ingredients ready.
- Chop the eggs and veggies: Gather cooked, cooled and peeled eggs, dill and red onion. Chop eggs as large as you like, and mince the rest.
- Stir the salad: Add all chopped ingredients along with yogurt, mayo, mustard, paprika, salt and pepper in a medium bowl. Stir gently with a spoon.
- Chill and serve: We prefer the egg salad after it has chilled for a few hours or even better overnight. But you can enjoy this tasty lunch immediately. How easy!
How to Boil Eggs for the Egg Salad
You can cook the eggs for this healthy egg salad recipe using any method. Instant Pot hard boiled eggs or air fryer hard boiled eggs are my personal favorite methods because they are hands off and eggs peel easily.
I use both methods interchangeably when making Greek yogurt deviled eggs at the holidays!
With either method you choose, make sure to place cooked eggs in a bowl with ice bath for 15 minutes. This helps to cool them and also guarantees easy peeling.
- On the stove: Hard boil eggs in a pot fully submerged in water for 12 minutes after boiling with heat turned off.
- In Instant Pot: Add 1 cup of water, place eggs in a basket or a trivet, press Pressure Cook on High or Manual for 5 minutes, then wait 5 minutes before releasing pressure.
- In air fryer: Air fry at 250 degrees F for 15 minutes.
- In the oven: Bake in a muffin tin at 350 degrees F for 30 minutes.
What Else Can I Add to the Healthy Egg Salad?
This is a basic healthy egg salad recipe you can use as a base and dress it up with other ingredients. We love it as it is but here are some ideas:
- More veggies: Tomatoes, cucumber, bell pepper and shredded carrots add fiber and bulk.
- Celery: I know many people must have celery in their egg salad. Add 1 large diced rib.
- Pickles: Also many people love to add pickles. Add 2 diced baby dill pickles.
- More dressing: If you will be adding noticeable amount of other ingredients, I highly recommend to add more yogurt. And since it is healthier, no harm in that.
- Seasonings: If you choose to add veggies, add extra mustard, salt and pepper. You can also try to add a bit of curry powder, sriracha or Italian seasoning.
- Extra protein: Baked and crumbled bacon, tender Instant Pot shredded chicken or crab meat will make this salad extra fancy.
Serving Suggestions
There are so many ways to serve this healthy egg salad recipe. I must say I definitely enjoy it chilled for at least one hour. Refrigerating the salad allow for flavors to “marry each other”.
Here are my favorite ways:
- Egg salad sandwich: Serve in a sandwich between fresh or toasted whole grain bread slices or as an open-faced sandwich.
- With crackers: My kids love to dip brown rice crackers into an egg salad and enjoy as a dip. Also sweet potato crackers are to-die-for with this salad!
- In lettuce wraps: In a cup of Romaine or boston lettuce. You can also plate the salad on a bed of spring greens or arugula.
- Stuffed avocado: Stuff avocado halves with egg salad and serve.
- Breakfast sandwich: Load on a sourdough toast for healthy breakfast sandwich.
How to Make Egg Salad Sandwich Extra Healthy?
Healthy egg salad sandwich makes healthy lunch ideas packed with protein. I also love to add the following additions to make it extra healthy:
- Microgreens like alfalfa, pea shoots or any sprouted greens for extra nutrients.
- Tomato slices to add extra juice.
- Pickle slices for extra savory taste and crunch.
- Greens like arugula, spinach and spring mix to add fiber and make sandwich a complete meal.
Make the coolest egg salad sandwich in the whole entire office!
How Long Will It Last?
This healthy egg salad is so delicious, might not last more than 1 day. You can refrigerate salad leftovers in an airtight container for up to 5 days. It is perfect for meal prep! If planning to do so, I recommend to use Greek yogurt (not regular) and store in a glass container (not plastic).
Give it a good stir when you are ready to serve!
FAQs
To make egg salad even healthier, make it without mayo. You can also substitute yogurt with 2 large mashed avocados. Or use all or extra egg whites instead of yolks.
Yes, you can make dairy free egg salad by using plain non-dairy coconut milk or almond milk yogurt. I like Silk brand.
More Salad Recipes to Try
- Healthy tuna salad
- Avocado deviled eggs
- Cauliflower potato salad
- Healthy potato salad
- Healthy pasta salad
If you need more healthy salad recipes, this healthy egg salad recipe is a must try.
Healthy Egg Salad
Ingredients
- 8 large eggs cooked
- 1/4 cup plain or Greek yogurt 2%+ fat
- 3 tbsp mayo optional
- 3 tbsp red onion minced
- 1 tbsp Dijon mustard
- 2 tbsp dill or parsley finely chopped
- 1/2 tsp regular or smoked paprika
- Pinch of salt
- Ground black pepper to taste
Instructions
- Cool and peel the eggs. Chop to your preference, coarsely or finely, and add them to a medium bowl.
- Add yogurt, mayo, red onion, mustard, dill, paprika, salt and pepper.
- Gently stir with a spoon until combined.
- Serve egg salad immediately or best if you let it chill for 1 hour to allow flavors "to marry each other".
Notes
- On the stove: Cook in a pot fully submerged in water for 10 minutes after boiling.
- In Instant Pot: Add 1 cup of water, place eggs in a basket or a trivet, press Pressure Cook on High or Manual for 5 minutes, then wait 5 minutes before releasing pressure.
- In air fryer: Air fry at 250 degrees F for 15 minutes.
- In the oven: Bake in a muffin tin at 350 degrees F for 30 minutes.
I liked it made with yogurt & a little mayo. Very good!!
So glad you enjoyed it!
Hi Olena, I love, love your recipes. I have one question. After cooked and shredded frozen chicken breast Is it okay to refreeze the left over meet? I was told not to refreeze frozen cooked meet.
Thanks Olena
May
You can freeze it, just be sure it is cooled completely.
Thank you, Olena! This recipe was delicious. I made my own vegan mayo to use in it, and it turned out really well. My husband loved it too!
That’s fantastic to hear Ann!
Hi can I totally replace the mayonnaise with avocado?
Sure!
Definitely an easy go recipe and looks tasty and nutricious.
Cant wait to try.
Please let me know and thank you!
Delicious healthy egg salad. Had it for lunch for a few days.