I’ve put a healthy twist on a classic dish by swapping out the mayo for Greek yogurt in this Lightened-Up Egg Salad recipe. This easy, healthy lunch idea is protein-packed, quick to make, and perfect for meal prep. Layer it on whole-grain toast, make a sandwich, or pile it in a lettuce wrap for a lower-carb meal option.

Lightened up egg salad in a bowl near slices of bread.

I am always looking for simple and delicious ways to add more protein to my meals, and Greek yogurt is an easy way to do just that. One cup of Greek yogurt delivers 24 grams of protein, so swapping it for the mayo in this lightened-up egg salad recipe is a simple swap that creates a light and creamy egg salad with more protein and fewer calories than a traditional egg salad.

Sometimes, I’ll pop out of some of the yolks and use just egg white (I usually use two hard-boiled egg whites for every hard-boiled egg) to create a healthy lunch that is even higher in protein while being lower in fat and overall calories. Both options are delicious, super quick, and easy to make.

Just be sure to make your hard-boiled eggs in advance if you want to save time in the kitchen.

HEALTHY COOKING TIP! There’s nothing worse than dealing with hard-boiled eggs that are hard to peel. This will result in a chunky, messy egg salad (and a frustrated, healthy chef!).

But have no fear! I have tested ALL the methods for making hard-boiled eggs and have created a step-by-step guide for making easy-to-peel hard-boiled eggs that are perfectly cooked every time.

I love making them when I meal prep and then using them to add a pop of protein to various recipes, such as hard-boiled egg avocado toast, avocado egg salad, and savory oatmeal!

Ingredients you’ll need

You don’t need much to make this recipe! Just a handful of healthy, everyday ingredients.

Bowls with eggs, onion, celery, Greek yogurt and herbs.

Eggs are the star of the show and a major source of protein! Remember, you can always pop some of the yolks out to create an egg salad that is even higher in protein and lower in fat.
Red onion helps to cut through the richness of the salad and adds a lovely texture. I recommend dicing your onions nice and fine so you don’t end up with a huge chunk in your mouth.
Celery adds the best crunch and a light, fresh flavor.
Fresh herbs are key to creating a light and fresh flavor. I use a couple of tablespoons of fresh parsley, but dill, cilantro, chives, and tarragon would also be delicious.
Greek yogurt adds another layer of protein while helping to keep this salad light and creamy. I always use a 2% low-fat variety, but full-fat and no-fat would also work (I’ve tested them all!). So, as always, use what you have and what you love.
Dijon mustard has a magical way of bringing all of the flavors together.
Lemon juice lifts the flavor and helps create that mayo flavor without using any mayo.

How to make a healthy egg salad

Every egg salad, whether an avocado egg salad, tuna egg salad, or lightened-up egg salad (like this one!), starts with a perfectly cooked hard-boiled egg. I won’t get into all the details since I’ve shared them here, but here’s a quick rundown:

Eggs in a pot of water. — Bring a pot of water to a boil, and then gently lower the eggs in the pot using a large wooden spoon. Boil the eggs for 12 minutes.

Eggs in an ice bath. — Bring a pot of water to a boil, and then gently lower the eggs in the pot using a large wooden spoon. Boil the eggs for 12 minutes.

Peel the hard-boiled eggs and chop them up! I like to work in thirds to create a hearty egg salad.

Chopped egg in a bowl with diced veggies, herbs and Greek yogurt. — Add the chopped eggs to a mixing bowl with the red onion, celery, fresh herbs, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper.

Mixing together Greek yogurt egg salad in a large bowl. — Add the chopped eggs to a mixing bowl with the red onion, celery, fresh herbs, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper.

Serve the egg salad straight from the bowl with crackers, on a sandwich, or in a lettuce wrap. Enjoy!

Egg salad in a white bowl near yogurt and slices of bread.

Serving ideas

Everyone in our home likes to eat egg salad in their unique way! Here are some clean and delicious ways to enjoy this easy egg salad:

1. Classic Egg Salad Sandwich: Layer it between whole-grain bread, sourdough, or a sprouted grain wrap. Add fresh greens like arugula or spinach for an extra nutrient boost. This is my husband’s favorite!

2. Lettuce Wraps for a Low-Carb, Low-Calories Option: Serve your egg salad in crisp lettuce cups like romaine or butter lettuce. This makes a refreshing and gluten-free lunch idea! My daughter, Katie, always opts for the lettuce cups.

3. Protein-Packed Breakfast Toast: Spread your healthy egg salad on top of whole wheat, sourdough, or gluten-free toast, then sprinkle with chopped chives, avocado slices, or microgreens for extra flavor and nutrients.

4. Meal Prep Protein Bowls: Build a balanced high-protein meal prep bowl by serving egg salad over a bed of quinoa, brown rice, or mixed greens. Add cucumbers, cherry tomatoes, and a drizzle of lemon juice for a fresh and nutritious meal.

5. Stuffed Avocado: Scoop egg salad into a halved avocado for a healthy fat and protein-packed snack or light meal. This is an easy, low-carb, and satisfying way to enjoy it!

6. Cucumber Slices or Bell Pepper Boats for a Crunchy Twist: Scoop egg salad onto cucumber slices or inside bell pepper halves for a fun and low-calorie snack. This adds extra crunch and freshness while keeping it light and healthy. My personal favorite!

7. Whole Grain Pita or Crackers for a Healthy Snack: Scoop up your creamy egg salad with whole-grain pita pockets or seed-based crackers. This is an excellent option for a quick, protein-packed snack or an easy lunch on the go! My son loves it when I pack this lunch in his lunch box for school.

8. Deviled Egg-Style Appetizer: Spoon the egg salad mixture into halved hard-boiled egg whites and sprinkle with paprika or fresh herbs for a fun appetizer. These make a bite-sized, high-protein snack perfect for gatherings.

Egg salad on slices of bread on a plate.

How to store leftover egg salad

Whether you’re meal-prepping for the week or saving leftovers, here’s everything you need to know about storing egg salad properly!

To keep your Healthy Greek Yogurt Egg Salad fresh, store it in an airtight container in the refrigerator for up to 3-4 days. Before serving, please give it a quick stir to maintain its creamy texture. Avoid leaving it at room temperature for more than 2 hours, and if packing for lunch, use an insulated bag with an ice pack.

I don’t recommend freezing egg salad, as the Greek yogurt can separate, and the eggs may become rubbery. For easy meal prep, boil and peel your eggs beforehand, then mix a fresh batch whenever you’re ready to enjoy!

How do you love to enjoy your egg salad? Let me know in the comments below! 😊

WATCH MY HEALTHY EGG SALAD VIDEO BELOW!

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