Healthy Egg Salad

Healthy Egg Salad

I love sandwiches for lunch. But here’s the problem. If you don’t eat cold cuts (which I prefer not to eat due to their high level of sodium, fat and preservative contents), it could really limit the sandwich options. That’s why I’m constantly trying to create new sandwich recipes that anyone can easily whip up and take to school or work.

I made the Avocado Chicken Salad, Healthy Tuna Salad, and now this Healthy Egg Salad, which you can slap on a bagel, baguette, lettuce cup or even on top of a salad!

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This Healthy Egg Salad is very similar to the classic recipe. But I make it healthier by:

• Swapping the mayonnaise for greek yogurt – it has lower calories, lower fat and higher protein making it very diet friendly. Plus it’s pretty creamy so it creates a rich consistency that we all know (and love!) about egg salad.
• Adding celery to the mix – this bulks up the egg salad so it feels like we’re eating more quantity but the calories are actually less per serving. The celery also gives the egg salad a nice crunch, which is very darn satisfying
• Using lemon zest in the dressing – the peel of lemons has pectin, which is often cited to promote weight loss. Plus it gives it such a bright and refreshing taste!
• Offering four different healthy ways to enjoy it – two of the ways are low-carb (without bread), which makes it perfect for those on a keto (ketogenic) diet.

Steps to Make Healthy Egg Salad

1. Cook the eggs however you’d like.

• Option a) is to cook on a stovetop for 6 minutes after boiling.
• Option b) is to cook in your Instant Pot by placing the eggs on a trivet, adding 1 cup of water and selecting Pressure Cook for 5 minutes, then vent immediately.
• Option c) is to bake in the oven for 25 minutes at 325°. With all options, it’s important to immerse the eggs in a bath of ice water immediately afterwards to stop the cooking. Then peel and chop the eggs.

2. Im a medium bowl, mix the dressing.

3. Throw in the celery and parsley afterwards and slightly toss.

4. Now it’s time to fold in the chopped eggs.

That’s all it takes to make this easy peasy Healthy Egg Salad. It’s full of flavor, very fast to make and super filling with all that protein! And now you can enjoy it any way you’d like!

Like in an everything bagel. This is everything!

Or in a lettuce cup. This one’s for you keto and low-carb friends.

Or how about just in a salad?! A Healthy Egg Salad “Salad.” Gotta love that!

I know I’m not the only one who needs more healthy lunch ideas. I hope you try this feelgood Healthy Egg Salad. If you make it, please leave me a comment below telling me how you and your kiddos like them, or use hashtag #feelgoodfoodie on Instagram so I can see (and regram!) your recreations.

4.41 from 5 votes

Print

Healthy Egg Salad

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

 

My recipe for Healthy Egg Salad is perfect for lunches. I make it healthier by replacing the mayo with greek yogurt. It's fast, full of flavor and filling!

Course: Salads

Cuisine: American

Keyword: egg salad, healthy salad

Servings: 4 servings

Calories: 133 kcal

Author: Yumna Jawad

Ingredients

• 6 hard boiled eggs
• 1/3 cup plain non-fat Greek yogurt
• 2 teaspoons dijon mustard
• ½ teaspoon lemon zest
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 3 celery stalks chopped
• 1 tablespoon parsley chopped

Instructions

1. Cook the eggs on a stovetop for 6 minutes after boiling. Alternatively you can use the oven method or the Instant Pot method.

2. Peel the eggs and roughly chop; set aside.

3. In a large bowl, whisk together the Greek yogurt, dijon mustard, lemon zest, salt and pepper. Add the chopped celery and parsley, and stir to combine. Place the chopped eggs into the bowl and stir again to combine with the dressing.

4. Serve the egg salad in a sandwich, lettuce cups, salad or even as a dip.

Recipe Video

Recipe Notes

• Insta Pot Instructions: To boil the eggs in an Insta Pot, add 1 cup of water, placing eggs on a trivet and pressing Pressure Cook for 5 minutes, then vent right away and place in cold water.
• Store any leftover healthy egg salad in a airtight container in the fridge for up to 3 days. For best results, stir before serving.

Nutrition Facts

Healthy Egg Salad

Amount Per Serving

Calories 133 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 2g 10%

Cholesterol 280mg 93%

Sodium 442mg 18%

Potassium 196mg 6%

Total Carbohydrates 2g 1%

Sugars 1g

Protein 11g 22%

Vitamin A 12.2%

Vitamin C 3.1%

Calcium 6.8%

Iron 5.6%

* Percent Daily Values are based on a 2000 calorie diet.