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.
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
• 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
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.