by Olena

Healthy Egg Salad

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Olena Osipov
5 from 3 votes

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Healthy Egg Salad that is creamy, chunky and flavorful. Hard boiled eggs with red onion, dill, and paprika in a creamy Greek yogurt dressing make up this healthy egg salad recipe. It makes easy nutritious lunch packed with protein, served in a variety of ways and lasting for days.

We also love this avocado egg salad, Thai chicken salad and healthy tuna salad for filling year round lunch or dinner.

Healthy Egg Salad

Everyone makes their healthy egg salad differently. I think it has to have mayo. The million dollar question is “how much?”. Let me tell you it doesn’t take a lot to produce amazing salad!

This healthy egg salad recipe is made with yogurt, just a touch of mayo, red onion and Dijon mustard. We prefer the salad chunky with a touch of dill and smoked paprika, and after it has chilled for a few hours or even better overnight.

Homemade egg can be served as a side salad, low carb with greens, with crackers, etc. (we go over many suggestions below). It is also a perfect addition to your Easter menu along with bacon wrapped asparagus, breakfast potatoes and gluten free carrot cake.

Healthy Egg Salad served in a black bowl with dill garnish

Ingredients for Healthy Egg Salad

  • Eggs: Any size eggs work. Local, organic, free range or conventional.
  • Yogurt: Greek or regular yogurt (here is how to make yogurt in Instant Pot) with fat content of 2% and higher is the best. It is creamy without tasting chalky like non-fat one. Greek yogurt will yield thicker salad and less water accumulation during refrigeration. But regular works just fine.
  • Mayo: I’m a strong believer in healthy egg salad with Greek yogurt and almost no mayo. Just almost. Adding a few tablespoons of mayo makes egg salad an egg salad. We already replaced quite a bit of it with yogurt. Any non-GMO, organic or vegan mayonnaise is the healthiest choice.
  • Red onion and dill: These add a ton of flavor. You can sub green onion or fresh parsley for either. Also celery and garlic dill pickle would be a nice addition. If you don’t have fresh herbs like dill or parsley, you can omit it.
  • Seasonings: Mustard, smoked or regular paprika, salt and pepper.

How to Make Healthy Egg Salad

  • Make hard boiled eggs:
    • How to cook eggs on the stove: Add eggs to a pot and cover with water. Bring to a boil, cover, turn off heat and let stand for 10-12 minutes. Cool in cold water and peel.
    • How to make hard boiled eggs in Instant Pot: Add 1 cup of water, place eggs in a basket or on a trivet and press Pressure Cook on High or Manual button for 5 minutes. Let pressure come down on its own for 5 minutes and then release remaining with Quick Release. Drain pot, add cold water and let eggs cool down for 5 minutes. Instant Pot eggs are 100% guaranteed to peel easy.
  • Combine hard boiled and chopped eggs, yogurt, mayo, mustard, red onion, dill, paprika, salt and pepper in a medium bowl. Stir gently with a spoon.

FAQs

Is egg salad unhealthy?

This healthy egg salad recipe is loaded with eggs. 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 mayonnaise in moderation is good for you because it is made with heart healthy eggs and oil. You can read more about egg health benefits here.

Unlike traditional egg salads that are made exclusively with mayo for dressing, one serving of this healthy egg salad contains only 209 calories. Do remember though, everything in moderation and variety is important – browse through more easy lunch ideas like this egg salad!

How can I make egg salad even healthier?

Replace yogurt and mayo with 2 large mashed avocados. Or just whip up this egg salad with avocado.

How should I chop eggs?

Chop eggs into pieces the size you like. You are welcome to use an egg cutter as well. It is a personal preference.

Variations and More Tips

This is a basic simple recipe you can use as a base and dress it up with other ingredients:

  • Veggies: Tomatoes, cucumber, bell pepper, celery and shredded carrots are a great addition. We also love dill pickle egg salad kind of like in this healthy potato salad.
  • Extra protein: Baked and crumbled bacon, shredded chicken, shrimp or crab meat.
  • Add more dressing: If you will be adding noticeable amount of other ingredients, I highly recommend to make more dressing. And since it is healthier, no harm in that.
  • Taste after refrigerating: If you choose to refrigerate the egg salad, make sure to taste it when ready to serve. As flavors “marry each other”, they also become more subtle, so you might have to add some salt and seasoning to taste.
  • To make sure eggs peel easily: Keep hard boiled eggs in ice cold bath long enough until the ycool off completely. Of course, only 5 minutes necessary with pressure cooker hard boiled eggs.

Serving and Storing

Serve egg salad right away or chill for 1 hour to allow flavors “marry each other”. A few serving ideas besides making a healthy egg salad sandwich:

  • Egg salad sandwich: Serve the egg salad as a sandwich between whole grain bread slices with some prepared mustard, as an open-faced sandwich, on any whole foods crackers like brown rice and sweet potato.
  • Low carb: In a lettuce wrap with greens that are sturdy like collard greens or Romaine lettuce. On a bed of arugula.
  • Stuffed avocado: Stuff avocado halves with healthy egg salad and serve.
  • Breakfast sandwich: Load egg salad on a sourdough toast for a healthy breakfast sandwich.

Refrigerate healthy egg salad leftovers in an airtight container for up to 5 days. Make the coolest egg salad sandwich in the whole entire office.

More Recipes with Boiled Eggs

Egg Salad recipe
Healthy Egg Salad

Healthy Egg Salad

Healthy Egg Salad that is creamy, chunky and flavorful. Hard boiled eggs with red onion, dill, and paprika in a creamy Greek yogurt dressing make up this healthy egg salad recipe. It makes easy nutritious lunch packed with protein, served in a variety of ways and lasting for days.
5 from 3 votes
Print Save Rate
Course: Salad
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 209kcal
Author: Olena Osipov

Ingredients

  • 8 large eggs
  • 1/4 cup plain or Greek yogurt 2%+ fat*
  • 3 tbsp mayo I used avocado oil one
  • 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

  • To make hard boiled eggs on the stove: Add eggs to a pot and cover with water. Bring to a boil, cover, turn off heat and let stand for 10-12 minutes. Cool in cold water and peel.
  • To make hard boiled eggs in Instant Pot: Add 1 cup of water, place eggs in a basket or on a trivet and press Pressure Cook on High or Manual button for 5 minutes. Let pressure come down on its own for 5 minutes and then release remaining with Quick Release. Drain pot, add cold water and let eggs cool down for 5 minutes. Instant Pot eggs are 100% guaranteed to peel easy.
  • Chop eggs 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 “marry each other”.
  • Serving suggestions: on a whole grain toast or as a sandwich, with whole foods crackers like brown rice and sweet potato. Or in a lettuce wrap with greens that are sturdy like collard greens or Romaine lettuce.

Store: Refrigerate in an airtight container for up to 5 days.

    Notes

    This is a basic simple recipe you can use as a base and dress it up with other ingredients:
    • Veggies: Tomatoes, cucumber, bell pepper, celery and shredded carrots are a great addition. We also love dill pickle egg salad kind of like in this healthy potato salad.
    • Extra protein: Baked and crumbled bacon, shredded chicken, shrimp or crab meat.
    • Add more dressing: If you will be adding noticeable amount of other ingredients, I highly recommend to make more dressing. And since it is healthier, no harm in that.
    • Taste after refrigerating: If you choose to refrigerate the egg salad, make sure to taste it when ready to serve. As flavors “marry each other”, they also become more subtle, so you might have to add some salt and seasoning to taste.
    • To make sure eggs peel easily: Keep hard boiled eggs in ice cold bath long enough until the ycool off completely. Of course, only 5 minutes necessary with pressure cooker hard boiled eggs.

    Nutrition

    Serving: 0.5cup | Calories: 209kcal | Carbohydrates: 2g | Protein: 13g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 332mg | Sodium: 238mg | Potassium: 150mg | Fiber: 1g | Sugar: 1g | Vitamin A: 491IU | Vitamin C: 1mg | Calcium: 63mg | Iron: 2mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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