This healthy egg salad with Greek yogurt is a game –hanger for anyone looking for a creamy, protein-packed lunch without all the heavy mayo. Made with tangy Greek yogurt, perfectly boiled eggs, and fresh herbs, this easy egg salad recipe comes together in just 15 minutes and is perfect for meal prep, sandwiches, lettuce wraps, or served over a bed of greens. Whether you are searching for a low calorie egg salad for weight loss or simply want a nutritious high protein lunch, this Greek yogurt egg salad delivers incredible flavor and nutrition in every bite, Whether you are searching for a low calorie egg salad for weight loss or simply want a nutritious high protein lunch, this Greek yogurt egg salad delivers incredible flavor and nutrition in every bite. Specifically, by prioritizing wholesome ingredients like hard-boiled eggs and Greek yogurt, you create a meal that is both filling and diet-friendly. Furthermore, this combination ensures you receive a steady supply of energy throughout your afternoon without the heavy feeling of traditional mayonnaise. As a result, you can enjoy a classic favorite while staying perfectly aligned with your health and fitness goals.
| Recipe Info | Details |
| Prep Time | 10 Minutes |
| Cook Time | 10 Minutes |
| Total Time | 20 Minutes |
| Servings | 4 Servings |
| Calories | 165 kcal per serving |
Ingredients
- 6 large eggs (hard-boiled and peeled)
- 1/2 cup (125g) Plain Greek Yogurt (Full-fat or 2% for creaminess)
- 1 tablespoon Dijon mustard
- 1/2 tablespoon fresh lemon juice
- 1/4 cup celery (finely diced for crunch)
- 2 tablespoons fresh chives or green onions (minced)
- 1/4 teaspoon smoked paprika
- Salt and black pepper (to taste)
- Optional: 1/2 teaspoon honey or maple syrup to balance the tanginess
Instructions
- Boil the Eggs: Place your eggs in a single layer in a saucepan and cover with water. Bring to a boil, then cover with a lid and remove from heat. Let them sit in the hot water for 10 to 12 minutes. Transfer to an ice bath for 5 minutes before peeling.
- Prepare the Dressing: In a medium-sized mixing bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, smoked paprika, salt, and pepper. If the yogurt is very thick, you can add a teaspoon of water or olive oil to reach your desired consistency.
- Chop the Eggs: Roughly chop the hard-boiled eggs into bite-sized pieces. If you prefer a creamier texture, you can mash two of the yolks directly into the yogurt dressing before adding the whites.
- Combine: Add the chopped eggs, diced celery, and chives into the bowl with the dressing.
- Fold Gently: Use a spatula to gently fold the ingredients together until the eggs are evenly coated. Be careful not to over-mix if you like your egg salad chunky.
- Chill and Serve: For the best flavor, let the salad chill in the refrigerator for at least 30 minutes. Serve on whole-grain toast, in lettuce wraps, or with sliced cucumbers.
Expert Tips for the Best Healthy Egg Salad
Tip 1: Do Not Skip the Ice Bath.
The ice bath after boiling is essential for two reasons. First, it stops the cooking process immediately, preventing that unsightly green ring around the yolk that happens when eggs are overcooked. Second, it makes peeling infinitely easier because the rapid temperature change causes the egg white to contract slightly and pull away from the shell membrane.
Tip 2: Use Quality Greek Yogurt.
The type of Greek yogurt you use makes a significant difference in the final result. Choose a thick, creamy Greek yogurt rather than a runny one. Full-fat Greek yogurt will give you the richest, creamiest texture that most closely mimics traditional mayo-based egg salad. However, low-fat or even non-fat Greek yogurt works beautifully too and keeps the calories even lower while still providing plenty of protein. Avoid using regular yogurt as it is too thin and will make your egg salad watery.
Tip 3: Add Vegetables Last for Best Texture.
Always add your chopped celery, pickles, and other crunchy vegetables after mixing the dressing. This ensures they stay crisp and do not get soggy from sitting in the acidic dressing for too long. If you are meal prepping, you can even store the chopped vegetables separately and add them right before serving for maximum crunch.
Tip 4: Let the Flavors Develop.
While you can certainly eat this egg salad immediately, it truly tastes better after sitting in the refrigerator for at least 30 minutes or even a few hours. The flavors have time to meld together, the herbs infuse their essence throughout, and the overall taste becomes more cohesive and delicious. Many people find that egg salad made the night before tastes even better the next day.
Variations
- Spicy Avocado: Mash half an avocado into the yogurt mixture and add a dash of Sriracha or diced jalapeños for a spicy, healthy fat boost.
- The Hybrid: If you aren’t ready to go totally mayo-free, try a healthy egg salad with Greek yogurt and mayo by using 1/4 cup of each. This maintains the classic flavor while still cutting significant calories.
Frequently Asked Questions
Yes! Greek yogurt is an excellent substitute for mayonnaise. It provides the same creamy texture while adding protein, calcium, and probiotics. It also adds a pleasant tangy flavor that complements the eggs beautifully. For a milder taste, use half Greek yogurt and half mayo.
When stored in an airtight container, this egg salad stays fresh for 3 to 4 days in the refrigerator at 40°F or below. You may notice some liquid separation after a day or two, which is normal. Simply stir before serving. Never leave it at room temperature for more than 2 hours.
Bring water to a rolling boil, then gently lower eggs into the water. Cook for exactly 12 minutes for large eggs. Immediately transfer to an ice bath for at least 5 minutes. This method produces perfectly cooked eggs without the green ring around the yolk and makes peeling much easier.
Yes! This egg salad is excellent for weight loss. It has about 145 calories per serving compared to 300 to 400 calories in traditional mayo-based versions. The high protein from eggs and Greek yogurt keeps you full longer and helps preserve muscle mass during weight loss. Enjoy it on lettuce wraps or with vegetables for best results.