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5 from 30 votes
Home By Course Main Entrees Salads

Low Calorie Egg Salad (Higher Protein, Lower Fat)

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.

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By: Lauren published: Oct. 03, 2022 updated: Jun. 02, 2024 31 Comments

This post may contain affiliate links. Please read my disclosure policy.

Low calorie egg salad on a sandwich with greens, cut in halves and stacked vertically.
Contents hide
About This Recipe
Why You’ll Love This Lower Calorie Egg Salad
Ingredients and Substitutions
How To Make Perfect Hard Boil Eggs
How To Make
How To Enjoy This Healthy Egg Salad
FAQ: Healthy Egg Salad
More Lower Calorie Salad Recipes To Check Out
High Protein Egg Salad (Low Calorie)
MyFitnessPal Entry
Did You Make This?

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!

Low calorie egg salad on a sandwich with greens, cut in halves and stacked vertically.

Why You’ll Love This Lower Calorie Egg Salad

  • 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.

Ingredients and Substitutions

Ingredients for egg salad.
  • 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

The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!

Hard boiled eggs cut in half on a cutting board, some with the yolk taken out.

1. Go ahead and hard boil your eggs if you are not using store bought. Peel the eggs and remove the yolk from 4 of them. Chop the eggs and whites and add to a large bowl.

Ingredients for Low calorie egg salad in a bowl with a spoon.

2. Add the yogurt, mustard, chives, pickle relish, salt and pepper.

Low calorie egg salad in a bowl with a spoon.

3. Combine well. Make into a sandwich (or an open faced sandwich) or eat with your favorite crackers!

Low calories egg salad on 2 slices of bread with greens (open faced).

4. Eat as a sandwich, open-faced sandwich, on rice cakes, with crackers, etc!

How To Enjoy This Healthy Egg Salad

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!
Low calorie egg salad in a bowl with a spoon.

FAQ: Healthy Egg Salad

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

Rainbow Corn Salad (Ultimate Summer Side Dish!)

Avocado greek yogurt chicken salad in bowl with spoon.

Easy Avocado Greek Yogurt Chicken Salad (No Mayo)

Healthy Tuscan Pasta Salad 

Rainbow chicken salad on two pieces of toast and greens.

Rainbow Chicken Salad (Lightened-Up)

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!

Low calorie egg salad on a sandwich with greens, cut in halves and stacked vertically.
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5 from 30 votes

High Protein Egg Salad (Low Calorie)

? Dairy-Free ? Gluten-Free ? Low Carb ? Macro-friendly ? Vegetarian
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.
Yield: 4 servings
Prep: 10 minutes mins
Additional Time: 15 minutes mins
Total: 25 minutes mins
Calories: 93kcal
Protein: 11.3g
Fat: 4.8g
Carbs: 1.2g

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

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

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

Serving: 0.5cup (120g), Calories: 93kcal (5%), Carbohydrates: 1.2g, Protein: 11.3g (23%), Fat: 4.8g (7%), Saturated Fat: 1.6g (10%), Cholesterol: 186mg (62%), Sugar: 1g (1%)

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.

MyFitnessPal Entry

LFF Healthy Egg Salad

© Author: Lauren

Low calorie egg salad on a sandwich with greens, cut in halves and stacked vertically.

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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