Healthy egg salad made with plain greek yogurt! Full of flavor without all the fat and calories!
I think I have officially given up mayonnaise and replaced it with plain Greek Yogurt. So far I successfully substituted greek yogurt for mayo in chicken salad, tuna salad, and now I create a healthy egg salad. I may be wrong but I think those are the 3 major mayo based salads and now I have delicious low fat versions! YUM!
In the chicken and tuna salad I did mixed in some avocado but I opted to leave it out of this egg salad because I didn’t have any on hand. Of course, avocado is used with eggs all the time so, if you have some ripe avocado then feel free to mix it in.
This healthy egg salad recipe is very easy to throw together. In fact, I bet you have all the ingredients in your fridge and pantry right now. Actually that’s what I love about egg salad. It so easy (and cheap) to prepare. Whenever we I don’t feel like going to grab lunch ingredients I can always count on whipping together a trusty healthy egg salad recipe. I even like it for snacks.
This healthy egg salad recipe starts with 5 hardboiled eggs. Of course, if you want more you can easily double the recipe. Also, if you want to lower the fat even more you can remove 1-2 of the yokes.
Using a fork, break up the eggs into small pieces.
Then add in 1 (5.3 ounce) container of plain greek yogurt, 1 tablespoon dill relish, 1 teaspoon mustard (any mustard will work but use dijon if you have it), 1/2 teaspoon onion powder, 1/2 teaspoon granulated garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Mix together until it is creamy and smooth! Honestly, this healthy egg salad recipe is sooooo easy to put together.
This recipe is delicious! There is a nice tang from the yogurt and relish. If you want less of a dill pickle taste then only use 1 teaspoon of relish. Also, if you want less of a tang then add in 1-2 tablespoons of mayonnaise. This will increase the fat and calories a little but it’s still healthy. Personally, I love the taste of yogurt.
The spices do a great job rounding out the flavors. The salad turns out so creamy, just like you would expect from an egg salad. I usually eat this with crackers and vegetables but sometimes I’ll make a wrap.
Egg salad makes a tasty make-ahead snack or lunch. I like to use glass containers to store egg salad. Pyrex simply store containers work perfectly. You can get an 18-piece set for under $39 on Amazon.
If you have skipped egg salad because of the high fat content from mayo then you must give this recipe a try. It only has 149 calories per serving (there’s 3 servings in this recipe.). Adding a little mayonnaise will bring the calories to 212 calories.
Ingredients
- 5 hardboiled eggs
- 1 5.3 ounce container plain greek yogurt
- 1 tablespoon dill relish
- 1/2 teaspoon onion powder
- 1/2 teaspoon granulated garlic
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon yellow mustard
Instructions
- In a medium bowl, using a fork, mash up the eggs into small pieces.
- Stir in the rest of the ingredients until creamy.
Notes
Make ahead tips This recipe can be made 1-2 days ahead of time and store in an airtight glass container in the refrigerator. Having the hardboiled eggs made ahead of time makes this recipe come together in less than 7 minutes.
Nutrition
Sonali says
So delicious! I was shocked to find that the Greek yogurt (I used Chobani whole milk) actually made it creamier than the traditional version with mayo! I also loved the spice blend. I can’t believe I spent so much money over the years on unhealthy egg salad when this recipe was waiting for me 🙂 I love this on a low carb wheat wrap with fresh spinach and tomato. Thank you for sharing!!
Jaime says
I love love love love avocado with egg! My favorite brekasfast is mashed avocado with a poached egg.
I’ll be making this egg salad snack tomorrow!
Lala says
I guess I’m the odd man out. I thought this was terrible. Like absolutely disgusting. Nobody would eat it so we threw it away. I guess we are just used to classic egg salad
Anne says
Hi,
I actually made homemade guacamole and mixed that into my eggs as I was trying to get away from using mayo. It ended up tasting excellent. All I had was lime juice, red onion and tomatoe in the guacamole. Excellent, no need for mayo anymore.
Miranda says
I love avocado with egg! I didn’t think I would initially, but I tried it diced in scrambled eggs with cherry tomatoes and fresh spinach. The combo was amazing! And now I enjoy adding it to my egg salad when I have the chance.
Kelley says
My favorite egg salad was served at a deli with fresh think bread, bacon and avocado….oh my yummy!
Michelle Day says
Paleo does avocado stuffed eggs instead of traditional egg yolk filling. Avocado and egg are good together. It may be the color that throws you off.
Monica says
My favorite breakfast after I workout is a piece of whole grain bread, 1/2 small avocado spread with 2 scrambled eggs on top open faced. SO yummy! I’ve replaced mayo on everything with avocado. Sandwiches, burgers, you name it. But I do love egg and avocado together!!!
Desiree says
Avocado and eggs are VERY good together 🙂
Give it a try !
Bekah says
I prepared this recipe this afternoon and will be eating it tomorrow for dinner (meat free Friday!) I couldn’t resist sampling, and it was great! A little too tangy for my taste at first, but I added just a tiny pinch of sugar (which I’m sure changes the calorie count but probably not by a whole lot…) and it really mellowed it out for my taste. Thanks for sharing!!
jenn says
english muffin (or toast), scrambled egg, salsa, avocado on top. in that order. so good!!!
Sharon says
Perfect for me because I hate vinegar! 🙂
Erin says
What kind of plain greek yogurt do you like? What is your favorite brand and do you prefer lowfat or nonfat?
Tammy Kresge says
I use chobani plain. I think it is regular. I do not typically purchase low fat or fat free.
Carol says
How are you fighting the WW points. 2 eggs = 4pts.
Carol says
Sorry, the word is “figuring”!
Leah says
I just made an egg salad sandwich with this recipe and it was fantastic! Going to make this again for sure. Thank you for sharing Tammy!
Kathy says
What type of greek yougurt do you use? Full fat, low fat, or fat free?
Tammy Kresge says
full fat
Judy says
i am curious about the calories for one recipe. My calorie counting book says 1 large whole egg is 70 calories and 1 hard boiled whole egg at 80 calories. I don’t know why the difference but wondering the total calorie count for the egg salad. 143 doesn’t seem right. By the way it was delicious. I made it today. I am going more by calories and just healthy eating, but curious how this delicious recipe with two eggs can only be 143 calories.
Cristina says
Egglands Best cage free eggs are 60 calories per egg. Perhaps different brands and size of eggs have different calorie counts.
Kris says
Cooked food has more calories than raw.
Tiffany says
I’ve been patiently waiting on this recipe! Thanks!
shanna says
My mother in law makes THE BEST guacamole with avocado & boiled eggs chopped up in it w lime , onions & salt .. super simple & delish !!!
sandy says
I do the same thing with chicken sometimes i put it in my mini chopper….i also sometimes add a teaspoon of olive oil mayo