This protein-packed healthy egg salad recipe is made with Greek yogurt instead of mayonnaise, so it’s still creamy and delicious! It’s an easy recipe that comes together quickly, and made with a handful of simple ingredients.

healthy egg salad on toast with lettuce on a plate. small bowl of leftover egg salad is to the side

Egg salad is not something I ate growing up, but as an adult I find it to be filling and delicious. As a Registered Dietitian, I love that it makes use of eggs, which are full of high-quality protein.

Traditional egg salad recipes use mayonnaise (or mayo) to bind the pieces of egg together. Since mayonnaise is quite high in calories and fat, I wanted to make a more nutritious version. This egg salad recipe without mayo features one of my favorite ingredients to cook with – Greek yogurt!

Nutritious Greek yogurt adds valuable nutrients to this recipe (like protein and calcium), while still maintaining the thick and creamy consistency you’d expect from egg salad.

This recipe is vegetarian, gluten free, and serves two people. Once the eggs are boiled and peeled, it takes just about five minutes to make.

Ingredients in healthier no mayo egg salad

You’ll need just a handful of ingredients to make this recipe, many of which you probably already have in your kitchen!

Kitchen tools needed

To make egg salad, you’ll need a pot for boiling the eggs in, a good knife for chopping herbs and cutting up the eggs, and a small mixing bowl.

Healthy egg salad ingredients measured out on a light grey backdrop

How to boil eggs for egg salad

This method yields perfectly firm but not overcooked boiled eggs you can use to make egg salad.

  • Bring about five cups of water to a rolling boil in a 2 quart pot.
  • Use a large slotted spoon to gently lower the eggs into the boiling water.
  • Reduce the heat just slightly to a more gentle boil.
  • Boil the eggs for 11 minutes.
  • After 11 minutes is up, immediately transfer the eggs to a bowl of ice water to quickly stop the cooking process.
  • Let the eggs chill for about ten minutes before peeling.

How to easily peel hard boiled eggs

Once you’ve boiled your eggs, you need to peel them to make your egg salad. This is the easiest way to peel hard boiled eggs quickly and efficiently.

  • Dry off a boiled egg with a clean dish towel and dry your hands.
  • Gently but firmly tap the top and bottom points of the egg so that they crack.
  • Put the egg on the countertop so it is lying down the long way. Gently roll the egg against the countertop back and forth a few times so small cracks form all around.
  • Then just peel off the cracked egg shell and discard!
Hard boiled eggs cut in half on a wooden cutting board

How to make no mayo egg salad

Once you’ve boiled and peeled your eggs, this recipe comes together in just about five minutes!

  1. Cut the eggs in half the long way.
  2. Use a spoon to scoop out the yolks into a small mixing bowl.
  3. Chop up the egg whites into small chunks.
  4. Add Greek yogurt, Dijon mustard, salt, pepper, and fresh herbs to the bowl with the yolks.
  5. Mash everything together with a spoon until it is all mixed up.
  6. Add them to the creamy Greek yogurt mixture and mix it all up until well combined.

Can I prepare egg salad in advance?

Yes, you can make egg salad up to three days in advance. Store it in an airtight container in the fridge. You may need to give it a stir before serving to re-mix everything up.

Serving suggestions

I love to serve egg salad with some crunchy lettuce over toast or on a bagel. Some other serving suggestions include:

  • Egg salad lettuce wraps
  • Egg salad on a grain bowl or green salad
  • Egg salad wrap with crunchy veggies
  • Egg salad on crackers
Small bowl of egg salad on a light grey backdrop

Eggs nutrition benefits

Eggs are a nutritious food packed with high quality protein. One large egg provides:

  • 6 grams of protein
  • 10 percent of your daily Vitamin B-12 (cobalamin) needs
  • 22 percent of your daily selenium needs

Eggs are also rich in the nutrient choline. This essential nutrient needed to form cell membranes. Choline is important for memory, muscle control, and mood.

Note that most of the nutrients in eggs are in the yolk. While egg yolks do have cholesterol, research shows that eating eggs does not have a negative impact on your cholesterol levels or heart disease risk for most people.

Print
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healthy egg salad on toast with lettuce on a plate. small bowl of leftover egg salad is to the side

Healthier Egg Salad Recipe (No Mayo)

  • Author: Alex Aldeborgh
  • Prep Time: 15 minutes
  • Cook Time: 11 minutes
  • Total Time: 26 minutes
  • Yield: serves 2
  • Category: main dish
  • Diet: Vegetarian

Description

This protein-packed healthy egg salad recipe is made with Greek yogurt instead of mayonnaise, so it’s still creamy and delicious! It’s an easy recipe that comes together quickly, and made with a handful of simple ingredients.


Ingredients

Scale
  • 4 large eggs
  • 1/3 cup plain nonfat Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp dill, chopped
  • 1 tbsp chives, chopped
  • Kosher salt
  • Pepper

Instructions

  1. Boil eggs for 11 minutes in boiling water. (See notes for detailed instructions).
  2. Place eggs in a bowl filled with ice water immediately after boiling. Let them cool for 10 minutes.
  3. Peel the hard boiled eggs. (See notes for detailed instructions).
  4. Cut eggs in half the long way.
    Hard boiled eggs cut in half on a wooden cutting board
  5. Use a spoon to scoop out the yolks into a small bowl.
    Hard boiled eggs with yolks scooped out and put in a small glass bowl
  6. Chop up the egg whites into small chunks, about 1/4 inch pieces.
    Hand chopping up egg whites for egg salad
  7. To the bowl with the egg yolks, add Greek yogurt, Dijon mustard, dill, chives, and a generous pinch of salt and pepper.
    Egg salad ingredients in a mixing bowl before being mixed together
  8. Mix this all up until everything is creamy and cohesive.
    Creamy egg salad in a glass mixing bowl
  9. Add the chopped egg whites and mix them in.
    Creamy egg salad in a glass mixing bowl
  10. Add more salt and pepper to taste.

Notes

How to boil eggs for egg salad

This method yields perfectly firm but not overcooked boiled eggs you can use to make egg salad.

  • Bring about five cups of water to a rolling boil in a 2 quart pot.
  • Use a large slotted spoon to gently lower the eggs into the boiling water.
  • Reduce the heat just slightly to a more gentle boil.
  • Boil the eggs for 11 minutes.
  • After 11 minutes is up, immediately transfer the eggs to a bowl of ice water to quickly stop the cooking process.
  • Let the eggs chill for about ten minutes before peeling.

How to easily peel hard boiled eggs

Once you’ve boiled your eggs, you need to peel them to make your egg salad. This is the easiest way to peel hard boiled eggs quickly and efficiently.

  • Dry off a boiled egg with a clean dish towel and dry your hands.
  • Gently but firmly tap the top and bottom points of the egg so that they crack.
  • Put the egg on the countertop so it is lying down the long way. Gently roll the egg against the countertop back and forth a few times so small cracks form all around.
  • Then just peel off the cracked egg shell and discard!

Can I prepare egg salad in advance?

Yes, you can make egg salad up to three days in advance. Store it in an airtight container in the fridge. You may need to give it a stir before serving to re-mix everything up.

Keywords: healthy egg salad, egg salad without mayo, egg salad with Greek yogurt

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!