Egg Salad Recipe
Everyone makes their healthy egg salad differently. Let me just say right away – I am not a fan of avocado egg salad. Egg salad has to have mayo. The million dollar question is “How much?”. So you probably understand by now I do not believe in egg salad with all Greek yogurt. Just enough to make it creamy.
My healthy egg salad recipe is chunky, creamy and tasty. Let’s dive in!
Is Egg Salad Healthy?
Egg salad is loaded with eggs, obviously. Eggs are a source of protein, healthy Omega-3s, vitamins A, B, D, K, E and folate. Then we use plain whole milk yogurt high in protein and calcium. And then just a touch of mayo. And contrary to popular belief, organic or non-GMO mayo in moderation just as good for you because it is made with heart healthy eggs and oil.
You can read more about egg health benefits on Healthline.
Conventional vs. Free Range vs. Organic Eggs
OMG, should we even go there?! LOL. Eggs are super controversial. I tried to Google this kind of info and it is very conflicting. So I will provide you with facts and which eggs we buy and you decide for yourself.
- Conventional – Your regular supermarket eggs from chickens confined to cages, grain fed, given antibiotics and supplements.
- Free run – The only difference from conventional hens is that these hens roam in a barn, have access to nests and stretching areas but still without required access to outdoors. Deceiving name, right?!
- Free range – Same as free run but with access to outdoors.
- Organic – Free range hens that are fed organic feed, not given antibiotics or hormones
- Omega 3 – Conventional hens fed with enriched Omega 3 feed.
Is your head spinning yet? You decide for yourself. We buy organic or local eggs when we see a sign driving.
The Easiest Way to Cook Hard Boiled Eggs
All you have to do is add 1 cup of water, place eggs on a trivet and press Pressure Cook on High for 5 minutes. Vent right away and place in cold water. Instant Pot eggs are 100% guaranteed to peel easy!
I blame the appearance of egg salad in my fridge on Instant Pot eggs. I just had to satisfy my curiosity and one fine spring break morning I promised kids the eggs they can crack and eat with a spoon. Well, I had 2 curious kids and zero soft-boiled eggs. By following 3 different recipes from Pinterest, all my Instant Pot eggs came out semi or hard boiled. And what a girl to do with 12 cooked eggs? Exactly, an egg salad.
If you don’t have a pressure cooker, cook eggs on the stovetop for 5 minutes.
How Much Mayo?
I’m a strong believer in healthy egg salad with Greek yogurt and almost without mayo. Just almost, my friends. Adding a few tablespoons of avocado oil mayo makes egg salad an egg salad. We already replaced quite a bit of it with Greek yogurt with most optimal fat content of 2%, in my opinion.
Any organic or vegan mayonnaise works.
Healthy Egg Salad Pairings
Refrigerate in an airtight container for up to 5 days and make the coolest healthy egg salad sandwich in the whole entire office. Bam!
Other non-traditional creative ways:
- On any whole foods crackers like brown rice and sweet potato.
- In a collard wrap.
- On a bed of arugula. Yum!
My Ukrainian taste buds were raised on deviled eggs stuffed with canned smoked sprats. And a lot of egg potato salad (Oliver salad).
More Healthy Salad Recipes with Eggs
- Healthy cobb salad with any veggies you have, a bit of bacon and simple Ranch.
- Asparagus salad – this is a glorious spring salad!
- Cauliflower potato salad – low carb version of potato salad that will blow your mind.
- Healthy potato salad with plain yogurt and a touch of mayo for classic healthy experience.
Healthy Egg Salad
Creamy and chunky egg salad recipe with yogurt, mustard and almost no mayo. So much flavor, you will love it!
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 3 cups 1x
- Category: Salad
- Method: Stove
- Cuisine: North American
- 8 large eggs, hard boiled & chopped
- 1/2 cup plain or Greek yogurt (2%+ fat)*
- 2 tbsp avocado oil mayo
- 1 tbsp Dijon mustard
- 1/4 tsp + pinch salt
- 1/4 tsp smoked paprika
- Ground black pepper, to taste
- Cook the eggs either on a stovetop for 5 minutes after boiling OR in Instant Pot by adding 1 cup of water, placing eggs on a trivet and pressing Pressure Cook for 5 minutes, then vent right away and place in cold water. Easy-peasy.
- In a medium bowl, add chopped eggs, yogurt, mayo, mustard, salt and pepper; mix gently until combined. Smoked paprika is up to a personal taste – I love that stuff. That’s it.
Store: Refrigerate in an airtight container for up to 5 days.
*Greek yogurt will yield thicker salad and less water accumulation during refrigeration. But regular works just fine.
Did you make this recipe? Please give it a star rating in the comments.