Egg salad is a classic dish that many of us grew up enjoying, often on a sandwich or as a quick snack. But traditional recipes can sometimes pack in a lot of calories and fat, especially when mayonnaise is the main ingredient. Today, we’re going to reinvent this beloved dish with a healthier twist that doesn’t sacrifice flavor. Our Healthy Egg Salad is creamy, satisfying, and incredibly simple to make, featuring protein-packed eggs and tangy Greek yogurt. This recipe is not only nutritious but also perfect for meal prep or a quick lunch. Let’s dive into what makes this Healthy Egg Salad a must-try!
Top Reasons to Make Healthy Egg Salad
- Protein-Packed: Eggs are an excellent source of protein, helping to keep you full and energized throughout the day.
- Light and Creamy: The use of Greek yogurt instead of mayonnaise gives this salad a creamy texture while reducing calories and fat.
- Quick and Easy: This salad comes together in just a few minutes, making it a perfect option for busy weekdays.
- Versatile: Enjoy it on its own, in a sandwich, or atop a fresh salad for a delicious meal.
- Customizable: With a few simple swaps, you can make this salad your own, adding in your favorite herbs and veggies!
Ingredient Rundown
- 6 large eggs – Hard-boiled and peeled, these are the star of the show, providing protein and essential nutrients.
- 1/3 cup plain Greek yogurt – This is our healthier alternative to mayonnaise, adding creaminess and a dose of probiotics.
- 1 tablespoon Dijon mustard – Adds a nice tangy flavor that complements the eggs beautifully.
- 1/4 cup celery, finely chopped – Adds crunch and freshness, making the salad more interesting.
- 1 tablespoon chives, chopped – A flavorful herb that adds a mild onion taste; you can also use green onions if you prefer.
- 1/4 teaspoon salt – Enhances the flavors of all the ingredients.
- 1/4 teaspoon black pepper – Adds a bit of spice and depth to the salad.
Cook’s Kit
- Mixing bowl – For combining all the ingredients together.
- Fork – For mashing the eggs and mixing the salad.
- Chopping board and knife – For dicing the celery and chives.
- Measuring spoons – To ensure accurate ingredient measurements.
- Storage container – For storing leftovers in the fridge.
Healthy Egg Salad — Do This Next
Step 1: Prepare the Eggs
Start by hard-boiling your eggs. Place them in a pot, cover with water, and bring to a boil. Once boiling, remove from heat, cover, and let them sit for about 12 minutes. After that, transfer the eggs to an ice bath to cool. This makes peeling much easier!
Step 2: Peel and Chop
Once the eggs are cooled, peel them and chop them into bite-sized pieces. You can leave them a bit chunky for texture or mash them more finely, depending on your preference.
Step 3: Mix the Ingredients
In a mixing bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, chopped celery, chives, salt, and black pepper. Use a fork to mix everything together until well combined.
Step 4: Taste and Adjust
Give your egg salad a taste and adjust the seasoning as necessary. If you prefer a tangier flavor, feel free to add a little more mustard or a splash of lemon juice.
Step 5: Serve or Store
You can serve the egg salad immediately on whole grain bread, lettuce wraps, or just on its own. If you’re storing it, keep it in an airtight container in the fridge for up to 3 days.
Better Choices & Swaps
- Greek Yogurt – If you prefer a dairy-free option, you can use a plant-based yogurt alternative.
- Mustard – Swap Dijon for yellow mustard or whole grain mustard for a different flavor profile.
- Celery – Try adding diced bell peppers or pickles for a different crunch.
- Chives – Fresh dill or parsley can also be great substitutes for a fresh herb flavor.
Problems & Prevention
When making a Healthy Egg Salad, there are a few common issues that can arise:
- Dry Salad: If your egg salad feels dry, add more Greek yogurt until you reach your desired creaminess.
- Too Much Flavor: If your salad is too tangy, balance it out with a pinch of sugar or more eggs to tone down the acidity.
- Watery Texture: If you use too much celery or other watery veggies, you may end up with a soupy salad. Be sure to chop them finely and drain any excess moisture.
Leftovers & Meal Prep
This Healthy Egg Salad is perfect for meal prep! Store it in an airtight container in the fridge for up to 3 days. It also makes a great filling for sandwiches or wraps, making it easy to pack for lunch. Just make sure to keep it refrigerated until you’re ready to eat.
Healthy Egg Salad FAQs
Can I make Healthy Egg Salad ahead of time?
Absolutely! Healthy Egg Salad can be prepared in advance and stored in the fridge for up to 3 days, making it a great option for meal prep.
How can I make this egg salad vegan?
To make a vegan version, you can substitute the eggs with chickpeas, mashing them with the same seasonings. For a creamy base, use a plant-based yogurt instead of Greek yogurt.
What can I serve with Healthy Egg Salad?
This salad pairs wonderfully with whole grain bread, lettuce wraps, or a bed of mixed greens. You could also enjoy it with crackers or fresh veggies for dipping.
Can I freeze Healthy Egg Salad?
It’s not recommended to freeze egg salad, as the texture of the eggs and yogurt may change after thawing. It’s best enjoyed fresh or stored in the fridge for a few days.
What to Make After This
The Takeaway
Healthy Egg Salad is a delicious and nutritious option that incorporates wholesome ingredients without sacrificing flavor. With its creamy texture and satisfying crunch, it’s a versatile dish that can be enjoyed in various ways. Whether you’re preparing it for a quick lunch, a picnic, or a light dinner, this egg salad is sure to please everyone at the table. Plus, it’s super easy to make and can be customized to suit your taste preferences. So gather your ingredients and get ready to enjoy a refreshing and healthy twist on a classic dish!
Healthy Egg Salad
Ingredients
- 6 large eggs hard-boiled and peeled
- 1/3 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1/4 cup celery finely chopped
- 1 tablespoon chives chopped
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Start by hard-boiling your eggs. Place them in a pot, cover with water, and bring to a boil. Once boiling, remove from heat, cover, and let them sit for about 12 minutes. After that, transfer the eggs to an ice bath to cool. This makes peeling much easier!
- Once the eggs are cooled, peel them and chop them into bite-sized pieces. You can leave them a bit chunky for texture or mash them more finely, depending on your preference.
- In a mixing bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, chopped celery, chives, salt, and black pepper. Use a fork to mix everything together until well combined.
- Give your egg salad a taste and adjust the seasoning as necessary. If you prefer a tangier flavor, feel free to add a little more mustard or a splash of lemon juice.
- You can serve the egg salad immediately on whole grain bread, lettuce wraps, or just on its own. If you’re storing it, keep it in an airtight container in the fridge for up to 3 days.
Equipment
- Mixing Bowl
- Fork
- Chopping board and knife
- Measuring spoons
- Storage container
Notes
- For a dairy-free version, use a plant-based yogurt instead of Greek yogurt.
- Add diced bell peppers or pickles for extra crunch.
- Store leftovers in an airtight container for up to 3 days.
