Egg salad is one of those nostalgic comfort foods—creamy, flavorful, and always satisfying. But let’s be honest, traditional recipes can feel a bit heavy with all the yolks and full-fat mayo. That’s why I gave this classic a fresh, nutritious makeover.

I use a mix of whole eggs and extra whites to cut back on saturated fat and cholesterol while still keeping the luscious texture. Then I stir in light mayo (or nonfat Greek yogurt for a tangy twist), a dash of Dijon mustard for flavor depth, and finely chopped red onion for a hint of crunch and zip.

This recipe’s a hit!

Only Joy Bauer can take something easy and turn it into a much healthier, tastier, still easy version!

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(5 stars) 2 ratings
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From there, it’s all about how you serve it. Go low-carb with cucumber rounds or lettuce wraps… or load it onto whole grain bread with tomato, stuff into a pita, or scoop up with tortilla chips. It’s creamy, customizable, and such a versatile lunch (or dinner)!

Step 1: Place the whole eggs and egg whites into a large mixing bowl and roughly chop them into small bite-sized pieces.
Step 2: Add the light mayo (or Greek yogurt), Dijon mustard and red onion.
Step 3: Mix until everything is rich and creamy and evenly coated. Season with salt and pepper to taste.
Step 4: Add optional herbs, veggies, or spices. Serve immediately or chill for 15–30 minutes to enhance the flavor.

How to make perfect hard-boiled eggs every time

For the best egg salad texture, you’ll want hard-boiled eggs that are fully cooked, easy to peel, and have bright yellow yolks (no green ring). Here’s my go-to method:

  1. Place eggs in a pot and cover with cold water by about an inch.
  2. Bring to a boil over medium-high heat. Once the water reaches a rolling boil, turn off the heat.
  3. Cover the pot and let the eggs sit for 10 to 12 minutes.
  4. Transfer eggs to an ice bath (a bowl of ice water) and chill for 5 to 10 minutes to stop the cooking.
  5. Peel and enjoy—or store in the fridge for up to a week.

More quick and healthy lunch ideas:

This healthy egg salad is protein-packed, meal-prep friendly, and naturally gluten-free. It’s perfect for a quick high-protein lunch, a light dinner, or even a midday snack. You can make it ahead and store it in the fridge for up to three days—just give it a quick stir before serving.

Looking to boost the flavor even more? Try mixing in fresh dill, chives, or tarragon, or give it a kick with hot sauce or smoked paprika. However you season and serve it, this lighter egg salad is proof that nutritious can still be crave-worthy!

Try my Mediterranean Egg Salad!

(5 stars) 2 ratings

Creamy Egg Salad (Lightened-Up & Made Healthy)

This lightened-up egg salad is creamy, protein-rich, and perfect for meal prep. Enjoy it in sandwiches, lettuce cups, or straight from the bowl.
Yield: 5 servings
Prep Time: 15 minutes
Total Time: 15 minutes
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Ingredients
 

  • 6 large hard-boiled eggs, peeled and cooled
  • 6 large hard-boiled egg whites, peeled and cooled
  • ¾ cup light mayonnaise or nonfat plain Greek yogurt, see notes for flavor guidance
  • 1 ½ to 2 teaspoons Dijon mustard, or mustard of choice
  • Salt and black pepper, to taste
  • ¼ cup finely chopped red onion

Optional Add-Ins:

  • 1 tablespoon chopped dill, tarragon, scallions, or chives, or 1 teaspoon dried dill or tarragon
  • Finely chopped celery or red bell pepper
  • Dash of cayenne, smoked paprika, or your favorite hot sauce

Instructions
 

  • Place the whole eggs and egg whites into a large mixing bowl and roughly chop them into small bite-sized pieces.
  • Add the light mayo (or Greek yogurt), Dijon mustard and red onion, and mix until everything is rich and creamy and evenly coated. Season with salt and pepper to taste.
  • Customize by adding in optional herbs, veggies, or spices.
  • You can serve it right away, or let it chill in the fridge for 15–30 minutes to allow the flavors to meld.

Notes

Mayo vs. Greek Yogurt: Mayo delivers that classic egg salad taste, while Greek yogurt adds a tangy flavor and a protein boost. In my house, we taste-tested both and the mayo version came out on top—but Greek yogurt still works beautifully. Or try a 50/50 mix!
Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Stir before serving, as some separation may occur.
Make it your own: Add chopped pickles, a squirt of lemon juice, a sprinkle of everything bagel seasoning, or a pinch of curry powder to switch things up.
Make it Gluten-Free: All base ingredients are naturally gluten-free. Just choose gluten-free bread, pita, or crackers if needed.
Make it Dairy-Free: Use light mayo instead of yogurt.
Serving Ideas:
• Spoon into lettuce cups or on cucumber rounds for a light, low-carb option
• Pile onto whole grain toast with tomato slices and arugula for a yummy sandwich
• Tuck into a pita pocket with crunchy greens
• Use as a dip with whole grain crackers or tortilla chips
• Serve over a fresh bed of leafy greens for an creamy egg salad bowl
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 0.75 cupCalories: 200Carbohydrates: 5gProtein: 12gTotal Fat: 14g— Unsaturated Fat: 11g— Saturated Fat: 3gCholesterol: 230mgSodium: 480mgFiber: 0gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!