by Olena

Healthy Egg Salad

by Olena

5 from 2 reviews

healthy egg salad in a bowl with a spoon

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.

hard boiled eggs, yogurt, mayp, mustard in a bowl to make healthy egg salad recipe

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

Instant Pot.

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.

hard boiled eggs on a plate and sliced for egg salad recipe

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).

healthy egg salad sandwich on a plate

More Healthy Salad Recipes with Eggs

Print

Healthy Egg Salad

5 from 2 reviews

Creamy and chunky egg salad recipe with yogurt, mustard and almost no mayo. So much flavor, you will love it!

  • Author: Olena of ifoodreal.com
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 3 cups 1x
  • Category: Salad
  • Method: Stove
  • Cuisine: North American
Scale

Ingredients

  • 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

Instructions

  1. 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.
  2. 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.

Notes

*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.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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