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My new addiction. This healthy, low calorie egg salad is creamy, tangy, fresh and flavorful. It is absolute perfection on top of some toasted bread with some arugula. Or, make it into a sandwich, stuff it in a wrap or pita, or eat it by itself.
About This Recipe
This healthy egg salad recipe will seriously be your new favorite go-to recipe. It’s lightened up from classic egg salad recipes by using greek yogurt and only half of the egg yolks but you don’t taste it for a second– seriously it’s just heavenly!
It makes for a great protein-packed option for lunch on-the-go or an easy, throw-together lunch at home. It’s super quick and easy to make and requires minimal, simple ingredients. A quick tip: I normally double or triple the recipe if I know I’m going to be eating it throughout the week since it goes so fast!
Besides afternoon sandwiches, this egg salad also makes for a delicious, savory breakfast option on top of some toasted bread with avocado and a little paprika sprinkled on top! There are so many different ways to enjoy it! Seriously, it’s so good and so easy you will love having this recipe on hand all week in the fridge!
If you’re looking for more lower calorie salad recipes, be sure to check out my Rainbow Chicken Salad, Rainbow Corn Salad and Healthy Macaroni Salad!
Why You’ll Love This Lower Calorie Egg Salad
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- Lower in calories and fat than your traditional egg salad
- Perfectly creamy, tangy and full of fresh flavor
- So many different healthy ways enjoy! Awesome for sandwiches, pitas, toast, salad, or as a dip with chips.
- Great and easy meal prep option! A good option for lunch on-the-go.
- Eggs – You’ll need 8 large eggs. If you wanted to save time, you can buy hard boiled eggs from the grocery store.
- Greek yogurt – I used plain greek yogurt but sub for dairy free greek yogurt alternative if needed! You could also sub for sour cream or mayo.
- Dijon Mustard
- Chives or green onion – or fresh herbs of choice, I love adding a little extra fresh dill sometimes!
- Dill pickle relish – or you can dice up some pickles really finely in a pinch.
- Salt & Pepper
How To Make Perfect Hard Boil Eggs
Place eggs in a large saucepan. Cover them with cool water by 1 inch. Bring water to a boil (for easier to peel eggs, add 1/2 Tbsp salt and 1 Tbsp vinegar). Once at a rolling boil, set the timer for exactly 10 minutes (for perfect hard-boiled eggs) then remove from heat. Run eggs over cold water for a few minutes until all the hot water is gone and you’re left with the cold water. Let eggs sit in the cool water for 10 minutes until they reach room temperature.
How To Make
- Go ahead and hard boil your eggs if you are not using store bought.
One of my favorite things about this egg salad is how versatile it is! Here are just a few of my favorite simple ways to eat this egg salad:
- Egg salad sandwiches – grab your favorite bread (I’ve been loving Dave’s Killer Thin Sliced bread), throw some mustard and a touch of mayo on there and top with egg salad, arugula and fresh tomato!
- Avocado Toast – toast a piece of break of pita, smear avocado on one side, top with egg salad, sprinkle with paprika and enjoy! Like an avocado egg salad!
- Egg salad lettuce wrap (great low carb option!) – stuff 4-5 romaine leaves with egg salad, wrap it up and enjoy! You can even throw a little cottage cheese in there for some delicious high protein, creamy lettuce cups!
- Egg salad dip – I love grabbing my favorite pita chips, whole grain crackers or protein chips and dipping them in 2-3 servings of egg salad as a higher protein, low fat afternoon snack!
How long does egg salad last?
This egg salad will stay fresh in the fridge for 4-5 days. Just make sure you store it in an air tight container!
Can I use a different type of mustard?
Sure thing! If you’d rather, you can also use yellow mustard or a grainy mustard. Just don’t skip it if you can help it, it is what gives this egg salad it’s tang!
Can I use pre-boiled eggs from the grocery store instead of boiling them myself?
Absolutely! Buying pre-boiled eggs works great and saves a good chunk of time!
More Lower Calorie Salad Recipes To Check Out
Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!
High Protein Egg Salad (Low Calorie)
Ingredients
- 8 large eggs or you can buy store-bought hardboiled eggs to save time
- 1/4 cup plain nonfat Greek yogurt (60g) or light mayo!
- 1 Tbsp dijon mustard
- 2 Tbsp chopped chives or green onion
- 1-2 Tbsp dill pickle relish to taste
- 1/2 tsp salt and 1/4 tsp pepper or to taste
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Instructions
- Place eggs in a large saucepan. Cover them with cool water by 1 inch. Bring water to a boil (for easier to peel eggs, add 1/2 Tbsp salt and 1 Tbsp vinegar). Once at a rolling boil, set the timer for exactly 10 minutes (for perfect hard boiled eggs) then remove from heat. Run eggs over cold water for a few minutes until all the hot water is gone and you’re left with the cold water. Let eggs sit in the cool water for 10 minutes until they reach room temperature.
- Peel the eggs. Discard the yolks from 4 of them (I like to give them to my dogs). This helps make the egg salad lower calorie but you can use them all if you want! Sometimes I do that.
- Then chop the 4 whole eggs and the 4 egg whites and add to a bowl. Add the yogurt, mustard, chives, pickle relish, salt and pepper. Combine well.
- Make into a sandwich (or an open faced sandwich) or eat with your favorite crackers!
Nutrition Information
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
