Healthy Egg Salad

A Light, Creamy, and Protein-Packed Twist on the Classic

Here’s the thing—egg salad has always been that comfort food we circle back to. Creamy, rich, and weirdly satisfying whether you’re eating it out of a sandwich, a lettuce cup, or—let’s be real—straight from the fridge with a fork. But let’s also talk about the elephant in the bowl: mayonnaise.

If mayo’s your jam, hey, no judgment. But if you’re looking for a lighter, fresher, and tangier twist—one that still feels indulgent but fits into your healthy lunch goals—then this Healthy Egg Salad is your new best friend.

We’re swapping out mayo for Greek yogurt, keeping the texture creamy while adding a little zing and cutting down on the fat. The result? A high-protein egg salad that’s clean, keto-friendly, gluten-free, and perfect for just about any time of day. You can sandwich it, scoop it, wrap it, or pile it onto a grain bowl.

This is the kind of recipe that makes you feel like a meal prep genius. It’s quick, customizable, and built for busy folks who still want to eat well. Home cooks, college students, even your picky toddler—everyone’s invited to this egg party.

Why You’ll Love This Egg Salad

Alright, so let’s get into why this version absolutely rocks.

First, it’s totally mayo-free—but still hits all those creamy notes thanks to full-fat Greek yogurt. No greasy aftertaste, just clean, tangy goodness. Second, this recipe is super versatile. Want to make it spicy? Toss in some chili flakes. Need it vegan? We got substitutions coming up.

More perks:

• Portable & mess-free → Great for packed lunches, picnics, and travel snacks
• Kid-approved → Mild flavors, familiar textures, and no weird surprises
• Meal-prep gold → Make it Sunday, enjoy it through Wednesday
• Diet-flexible → Low-carb, high-protein, gluten-free, and keto-friendly

It’s also a great way to use up hard-boiled eggs (especially when you made 18 of them “just in case”). And the celery crunch and lemon zest? Total flavor upgrades.

Ingredients To Make This Healthy Egg Salad

Here’s what you’ll need. And feel free to improvise a little—we won’t call the salad police.

• 6 large hard-boiled eggs – peeled and chopped (you can remove a yolk or two if you want it lighter)
• ½ cup plain full-fat Greek yogurt – gives you creaminess and a protein boost
• 1 teaspoon Dijon mustard – brings a little tang and bite
• 1 celery stalk, finely chopped – for that satisfying crunch
• 1 teaspoon lemon zest – don’t skip this! It makes the whole thing pop
• 2 tablespoons fresh parsley, finely chopped – adds color and brightness
• Salt and black pepper, to taste

Optional but amazing:

• A pinch of smoked paprika
• Red pepper flakes for heat
• Minced red onion or scallions

How To Make A Healthy Egg Salad

This recipe’s so simple, you could probably do it in your sleep (but maybe don’t use knives while sleeping). Here’s how it goes:

1. Boil the Eggs

There’s more than one way to hard-boil an egg. Pick what works for your kitchen situation:

• Stovetop: Cover eggs in cold water, bring to boil, cover, remove from heat, sit 10–12 mins
• Instant Pot: 5-5-5 method → 5 mins cook, 5 mins natural release, 5 mins in ice bath
• Oven: Bake eggs in muffin tins at 325°F for 30 minutes
• Air Fryer: 270°F for 15 minutes, then into ice bath

2. Cool & Peel

Use an ice bath immediately after boiling. This stops the cooking and makes peeling waaay easier.

3. Chop & Mix

Peel eggs and chop roughly. Mix Greek yogurt, Dijon mustard, lemon zest, salt, and pepper in a bowl. Fold in eggs, celery, parsley, and whatever extras you’re feeling today.

Done. That’s it.

Tips For Making The Best Boiled Egg Salad

Listen, we’ve all had egg salad that’s either weirdly watery or tastes like the fridge. Let’s avoid that.

• Always use an ice bath – this is the golden rule for easy peeling
• Older eggs peel better than super fresh ones
• Use full-fat Greek yogurt – it’s creamier and less sour than low-fat
• Gently fold everything together – you want chunks, not egg mush
• Let it rest 15–30 minutes in the fridge before eating to deepen flavors
• Optional but pro: Mash yolks with the yogurt dressing first for extra creaminess

Popular Substitutions & Additions

This egg salad is your canvas, and here are all the ways you can dress it up or switch it out:

Vegan or Dairy-Free?

• Use tofu crumbles instead of eggs → now it’s tofu egg salad
• Swap Greek yogurt for dairy-free yogurt (cashew or coconut works best)
• Or sub in mashed avocado for a creamy, dairy-free version

Flavor Additions

• Feta = salty, tangy upgrade
• Red onions, chives, or dill → for punchy aromatics
• Pickle relish or capers for that briny edge
• Spicy version? Toss in hot sauce, sriracha, or chili flakes

Bulk It Up

• Add quinoa, chickpeas, or shredded chicken
• Serve over a grain bowl with farro, arugula, cucumbers

Crunch Time

• Mix in toasted sunflower seeds or crushed walnuts
• Add diced bell peppers or radish for a little snap

How To Serve Healthy Egg Salad

Alright, time to eat.

This isn’t just a one-trick pony. Here’s how to get creative:

Sandwich-Style

• Classic: Whole grain bread, lettuce, tomato
• Open-faced: Sourdough toast + microgreens
• Or stuffed into pita with cucumber and sprouts

Low-Carb

• Scoop into lettuce wraps (butter lettuce is best)
• Serve in halved avocados or baked sweet potatoes

Dips & Toppings

• Use it as a dip with crackers or veggie sticks
• Add on top of a green salad or quinoa bowl

Meal Prep or On-The-Go

• Pack with a side of Broccoli Raisin Salad
• Or pair it with Strawberry Spinach Salad for a fruity twist
• Or with Cucumber Tomato Salad for a crisp contrast

Entertaining?

• Serve as a brunch appetizer in cucumber cups or endive boats
• Makes a great picnic food for sunny afternoons

How To Store Healthy Egg Salad

This salad is great fresh, but it actually gets better after a little time in the fridge.

• Store in an airtight container in the fridge
• Will last up to 3 days
• Don’t leave it out more than 2 hours at room temp
• If meal prepping, keep dressing separate until ready to serve

Do not freeze. You’ll end up with a watery mess and sad eggs.

Frequently Asked Questions

More Salad Recipes You’ll Love

Feeling inspired? Try some of these other fresh and flavorful salads:

• Cucumber Tomato Salad – Crisp, juicy, and summer-perfect
• Strawberry Spinach Salad – Sweet, tangy, and full of texture
• Broccoli Raisin Salad – Crunchy, sweet-savory, and great for meal prep

this recipe

Final Thoughts

This Healthy Egg Salad is proof that simple swaps can still deliver bold, satisfying flavor. By skipping the mayo and going all-in on creamy Greek yogurt, you get a protein-packed lunch that actually feels good to eat—without sacrificing taste or texture.

Whether you’re stuffing it into sandwiches, scooping it with crackers, or serving it up on a salad bowl, this recipe just works. It’s quick, flexible, and totally fridge-friendly. Basically, it’s the kind of meal that makes your week easier—and tastier.

Follow us for more drool-worthy comfort food on Pinterest and join the conversation on Facebook.