I used to think egg salad was just a bland sandwich filler until I discovered how to make it actually delicious and good for you.
My grandmother always made her egg salad with loads of mayo, which tasted great but left me feeling heavy afterward. When I started focusing on healthier eating, I knew I had to find a way to enjoy this protein-packed classic without all the guilt. After dozens of attempts (and a few disasters involving Greek yogurt that just didn’t work), I finally cracked the code to a Healthy Egg Salad Recipe that’s creamy, flavorful, and actually nutritious.
The secret is finding the perfect balance between light ingredients and bold flavors, so you don’t miss the extra fat at all.
| Quick Recipe Summary | |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 12 minutes |
| Total Time | 22 minutes |
| Servings | 4 servings |
| Difficulty Level | Easy |
If you enjoy protein-rich lunch options, you might also like my Air Fryer Chicken Salad Recipe for another healthy twist on a classic favorite.
Why You’ll Love This Healthy Egg Salad Recipe
This isn’t your average egg salad, and that’s exactly why it works so well for anyone trying to eat healthier without sacrificing taste.
I’ve replaced most of the mayo with creamy avocado and a touch of Greek yogurt, which cuts the calories and fat dramatically while adding healthy fats and probiotics. The texture is just as luscious as the traditional version, maybe even better because it doesn’t have that heavy, greasy feeling.
Here’s what makes this recipe stand out:
- Protein-packed: Each serving delivers about 12 grams of protein, keeping you full for hours
- Lower in calories: At around 180 calories per serving, it’s significantly lighter than traditional egg salad
- Heart-healthy fats: The avocado provides monounsaturated fats that are actually good for you
- Quick and easy: From start to finish, you’ll have lunch ready in under 25 minutes
- Versatile: Perfect for sandwiches, wraps, lettuce cups, or as a dip with vegetables
- Meal prep friendly: Keeps well in the fridge for up to 3 days, making it ideal for busy weeks
Ingredients
This recipe uses simple, wholesome ingredients that you probably already have on hand or can easily find at any grocery store.
The key is using high-quality eggs for the best flavor and nutritional value. I always choose organic, free-range eggs when possible because they have richer yolks and better texture.
- 8 large eggs
- 1 ripe avocado (about 1/2 cup mashed)
- 3 tablespoons plain Greek yogurt
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh lemon juice (about 1/2 lemon)
- 1/4 cup finely diced celery (about 1 stalk)
- 2 tablespoons finely diced red onion
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- Optional: 1 tablespoon capers, drained and chopped
You might also enjoy pairing this with my Healthy Guacamole Recipe for a complete healthy lunch spread.
Kitchen Equipment Needed
Having the right tools makes this recipe even easier to throw together, though you don’t need anything fancy.
I learned the hard way that a good egg slicer saves so much time and gives you perfectly uniform pieces. Here’s what you’ll need:
- Medium saucepan with lid
- Large mixing bowl
- Small bowl for mashing avocado
- Egg slicer (optional but helpful)
- Fork or potato masher for the avocado
- Sharp knife and cutting board
- Measuring cups and spoons
- Slotted spoon for removing eggs from water
Recommended Products for This Recipe
After making this healthy egg salad countless times, I’ve discovered a few products that genuinely make the process easier and the results better.
These aren’t just random recommendations—these are items I actually use in my own kitchen and have tested thoroughly.
1. OXO Good Grips Egg Slicer
This little tool changed everything for me when I started making egg salad regularly. It gives you perfectly even slices every time, and you can rotate the egg 90 degrees to dice it quickly. No more uneven chunks or squished eggs from trying to chop them with a knife.
2. Organic Valley Free Range Eggs
The quality of your eggs makes a massive difference in egg salad since they’re the star ingredient. These organic, free-range eggs have bright orange yolks and a richer flavor than conventional eggs. I noticed the difference immediately when I switched.
3. Premium Avocados from Mexico
Using perfectly ripe avocados is crucial for getting that creamy texture without mayo. I look for avocados that give slightly when pressed but aren’t mushy. Having a few on hand means you can make this egg salad whenever the craving hits.
4. Fage Total 0% Greek Yogurt
This specific brand of Greek yogurt has the perfect tangy flavor and thick, creamy consistency that works beautifully in this recipe. The 0% fat version keeps the calories low while still providing that rich mouthfeel and probiotic benefits.
For more healthy recipe ideas, check out my Healthy Alfredo Sauce Recipe for another lightened-up classic.
Step-by-Step Instructions: How to Make Healthy Egg Salad
Follow these detailed steps for perfectly cooked eggs and creamy, flavorful egg salad every time.
I’ve included all the little tips and tricks I’ve learned from making this recipe over and over.
1. Prepare and Cook the Eggs
Getting perfectly cooked hard-boiled eggs is the foundation of great egg salad, and there’s a method that works every single time.
- Place 8 eggs in a single layer in a medium saucepan
- Cover the eggs with cold water by about 1 inch (2.5 cm)
- Place the pan over high heat and bring to a rolling boil
- As soon as the water reaches a full boil, remove the pan from heat
- Cover the pan with a tight-fitting lid and let sit for exactly 12 minutes
- While the eggs are cooking, prepare an ice bath by filling a large bowl with ice water
- After 12 minutes, immediately transfer the eggs to the ice bath using a slotted spoon
- Let the eggs cool in the ice bath for at least 5 minutes (this stops the cooking process and makes them easier to peel)
2. Peel and Chop the Eggs
Properly peeled eggs make all the difference in the texture of your egg salad.
- Once the eggs are completely cool, gently tap each egg all over on the counter to crack the shell
- Start peeling from the wider end where the air pocket is located
- Peel under cool running water if the shells are being stubborn (the water helps separate the membrane from the egg white)
- Pat the peeled eggs dry with a paper towel
- Use an egg slicer to slice each egg in one direction, then rotate 90 degrees and slice again for perfect diced pieces (or chop with a knife into roughly 1/4-inch pieces)
- Transfer the chopped eggs to a large mixing bowl
3. Prepare the Avocado Base
This is where the magic happens—creating that creamy, mayo-free dressing.
- Cut the avocado in half and remove the pit
- Scoop the flesh into a small bowl
- Add 3 tablespoons of Greek yogurt to the avocado
- Use a fork to mash the avocado and yogurt together until smooth and creamy (a few small lumps are fine)
- Add 1 tablespoon of Dijon mustard and 2 tablespoons of fresh lemon juice
- Mix thoroughly until everything is well combined and the mixture is pale green and creamy
4. Prepare the Vegetables and Seasonings
Fresh vegetables and herbs add crunch and bright flavor to balance the richness of the eggs.
- Finely dice 1/4 cup of celery into small pieces (about 1/8-inch cubes)
- Finely dice 2 tablespoons of red onion into equally small pieces
- Chop 1 tablespoon of fresh dill (if using dried, measure 1 teaspoon)
- If using capers, drain them well and give them a rough chop
- Set all the prepared vegetables and herbs aside
5. Combine Everything
Now it’s time to bring all the components together into the finished egg salad.
- Pour the avocado-yogurt mixture over the chopped eggs in the large bowl
- Add the diced celery, red onion, and fresh dill
- Sprinkle in the garlic powder, sea salt, black pepper, and paprika
- Add the capers if you’re using them
- Using a large spoon or spatula, gently fold everything together until the eggs are evenly coated
- Be careful not to overmix—you want the eggs to stay in distinct pieces rather than turning into a paste
- Taste and adjust the seasonings if needed (you might want more salt, pepper, or lemon juice depending on your preference)
6. Chill and Serve
A brief rest in the refrigerator allows all the flavors to meld together beautifully.
- Cover the bowl with plastic wrap or transfer the egg salad to an airtight container
- Refrigerate for at least 30 minutes before serving (this allows the flavors to develop and the mixture to firm up slightly)
- Give it a quick stir before serving
- Serve on whole grain bread, in a wrap, over lettuce, or with crackers and vegetables
If you’re looking for another protein-packed salad option, try my Chicken and Egg Salad Recipe for a heartier version.
Tips for The Best Healthy Egg Salad
These are the lessons I’ve learned from making this recipe dozens of times, including a few mistakes that taught me what not to do.
Use these tips to ensure your egg salad turns out perfect every single time.
- Don’t skip the ice bath: This is crucial for stopping the cooking process and preventing that greenish ring around the yolks that happens when eggs are overcooked
- Use ripe but firm avocados: Overripe avocados will make your egg salad brown quickly and taste off; the avocado should yield slightly to pressure but not feel mushy
- Adjust the creaminess: If you prefer a creamier texture, add an extra tablespoon of Greek yogurt; for a chunkier texture, mash the avocado less
- Make it ahead carefully: This egg salad is best within the first day because of the avocado, but adding an extra squeeze of lemon juice on top before storing helps prevent browning
- Control the moisture: If your egg salad seems too wet, the culprit is usually the celery or onions releasing water; pat them dry with a paper towel after dicing
- Season at the end: Always taste and adjust seasonings after everything is mixed, as the salt and other flavors will distribute throughout the mixture
- Let eggs cool completely: Warm eggs will make your avocado mixture runny and your egg salad will separate
- Dice vegetables small: Tiny pieces distribute better throughout the salad and give you a bit of crunch in every bite without overwhelming chunks
- Save time on peeling: Older eggs (about a week old) peel much more easily than super fresh ones
- Try the fold method: When mixing, use a folding motion rather than stirring aggressively to keep the eggs from turning into mush
Another great healthy lunch option is my Healthy Fried Rice Recipe when you want something warm and satisfying.
What to Serve with Healthy Egg Salad
This egg salad is incredibly versatile and pairs beautifully with so many different sides and vessels.
Here are my favorite ways to enjoy it:
Bread and Wraps:
- Whole grain sandwich bread, toasted
- Sourdough Focaccia for a fancier option
- Whole wheat tortillas or wraps
- Pita bread pockets
- Lettuce wraps for a low-carb option
- Croissants for an indulgent treat
Fresh Vegetables:
- Cucumber slices as scoops
- Bell pepper strips
- Cherry tomatoes on the side
- Carrot sticks
- Grilled Vegetable Skewers
- Celery sticks for extra crunch
Salads and Sides:
- Mixed green salad with vinaigrette
- Healthy Coleslaw
- Potato Salad
- Fresh fruit salad
- Broccoli Salad
Crackers and Chips:
- Whole grain crackers
- Rice cakes
- Pita chips
- Vegetable chips
- Multigrain toast points
Variations of Healthy Egg Salad
One of the best things about this recipe is how easily you can customize it to suit your taste preferences or what you have on hand.
I’ve tried all of these variations, and each one brings something special to the table.
- Mediterranean style: Add 2 tablespoons of chopped Kalamata olives, 1/4 cup crumbled feta cheese, and a pinch of oregano
- Southwest twist: Mix in 2 tablespoons of chopped cilantro, 1/4 teaspoon cumin, a pinch of cayenne pepper, and diced jalapeños
- Dill pickle version: Replace the red onion with 3 tablespoons of finely chopped dill pickles and add an extra teaspoon of pickle juice
- Curry egg salad: Stir in 1/2 teaspoon of curry powder and add 2 tablespoons of chopped golden raisins and sliced almonds
- Spicy kick: Add 1 teaspoon of sriracha sauce or hot sauce and include diced jalapeños
- Herb lovers: Double the dill and add fresh chives, parsley, and a touch of tarragon
- Bacon version: Mix in 2 strips of crispy turkey bacon, crumbled (adds about 40 calories per serving)
- Vegan adaptation: Use chickpeas instead of eggs, mashed with the same avocado base
- Extra protein: Add 1/4 cup of chopped cooked chicken breast
- Citrus bright: Replace lemon juice with lime juice and add a teaspoon of lime zest
For another healthy salad variation, try my Curry Chicken Salad Recipe for international flavors.
Storage and Reheating
Proper storage is key to keeping your healthy egg salad fresh and safe to eat, especially with the avocado component.
Here’s everything you need to know about storing and enjoying leftovers.
Refrigerator Storage:
- Transfer the egg salad to an airtight container immediately after making
- Press plastic wrap directly onto the surface of the egg salad before sealing the container (this prevents air exposure and browning)
- Store in the refrigerator for up to 3 days maximum
- The avocado may darken slightly after the first day, but this doesn’t affect the taste
- Give it a quick stir before serving to redistribute the dressing
- Always check for any off smells or discoloration before eating leftovers
Important Notes:
- Do not freeze egg salad—the texture of the eggs becomes rubbery and watery when thawed
- If you plan to make this for meal prep, consider preparing the eggs ahead and making fresh batches of the avocado dressing every 2 days
- Never leave egg salad at room temperature for more than 2 hours (1 hour if it’s hot outside)
- Use a clean spoon each time you scoop out a portion to prevent contamination
Make-Ahead Tips:
- Hard-boil and peel the eggs up to 4 days in advance and store them whole in the refrigerator
- Keep the vegetables diced in a separate container
- Mix everything together the morning you plan to eat it for the freshest taste
You can also make my Deviled Eggs Recipe with any leftover hard-boiled eggs.
Nutritional Facts
Understanding the nutritional benefits of this recipe helps you see why it’s such a smart choice for a healthy diet.
Here’s the breakdown per serving (based on 4 servings):
Per Serving:
- Calories: 185
- Total Fat: 12g
- Saturated Fat: 3g
- Monounsaturated Fat: 6g
- Polyunsaturated Fat: 2g
- Cholesterol: 370mg
- Sodium: 240mg
- Total Carbohydrates: 5g
- Dietary Fiber: 3g
- Sugars: 1g
- Protein: 13g
- Vitamin A: 15% DV
- Vitamin C: 8% DV
- Calcium: 6% DV
- Iron: 10% DV
- Vitamin D: 20% DV
- Potassium: 320mg
Key Nutritional Highlights:
- High in protein to keep you satisfied longer
- Rich in healthy monounsaturated fats from avocado
- Good source of choline, important for brain health
- Contains all essential amino acids
- Significantly lower in calories and unhealthy fats compared to traditional egg salad (which typically has 300+ calories per serving)
Health Benefits of Key Ingredients
Each ingredient in this recipe contributes something valuable to your health, making this much more than just a tasty lunch option.
Let me break down why these ingredients are so good for you.
Eggs:
- Excellent source of high-quality protein with all nine essential amino acids
- Rich in choline, which supports brain function and memory
- Contain lutein and zeaxanthin, antioxidants that protect eye health
- Provide vitamin D for bone health and immune function
- Despite the cholesterol content, research shows that eggs don’t negatively impact heart health for most people
Avocado:
- Packed with heart-healthy monounsaturated fats that can help lower bad cholesterol
- High in potassium, even more than bananas, which supports healthy blood pressure
- Contains fiber for digestive health and blood sugar control
- Rich in vitamins E, K, and B6
- The healthy fats help your body absorb fat-soluble vitamins from other foods
Greek Yogurt:
- Probiotic-rich, supporting gut health and digestion
- High in protein with less sugar than regular yogurt
- Good source of calcium for strong bones and teeth
- Contains B vitamins for energy metabolism
- May help with weight management by increasing feelings of fullness
Fresh Vegetables and Herbs:
- Celery provides fiber and is very low in calories
- Red onion contains quercetin, a powerful antioxidant with anti-inflammatory properties
- Dill has antibacterial properties and aids digestion
- Lemon juice provides vitamin C and helps with iron absorption
If you’re interested in more nutritious recipes, explore my Healthy Orange Chicken Recipe for a lighter take on takeout.
FAQs About Healthy Egg Salad
1. Can I make this egg salad without avocado?
Yes, you can substitute the avocado with additional Greek yogurt or even a small amount of mashed white beans for creaminess. If you go the yogurt route, use about 1/2 cup total Greek yogurt instead of the avocado and 3 tablespoons of yogurt combined. The flavor will be tangier and less rich, but still delicious and healthy.
2. How can I prevent my egg salad from turning brown?
The browning comes from the avocado oxidizing when exposed to air. To minimize this, add an extra squeeze of lemon juice on top before storing, press plastic wrap directly onto the surface of the egg salad, and store it in an airtight container. Making smaller batches that you’ll eat within a day also helps keep it looking fresh and green.
3. Is this egg salad recipe keto-friendly?
Yes, this recipe is naturally low in carbohydrates with only about 5g of net carbs per serving, making it suitable for a ketogenic diet. The high fat content from the eggs and avocado, combined with good protein, fits perfectly into keto macros. Just skip serving it with bread and use lettuce wraps or vegetable sticks instead.
4. Can I use mayonnaise instead of the avocado-yogurt mixture?
Of course, though it will no longer be as healthy. If you prefer the traditional taste, you can use 1/3 cup of mayonnaise (or a combination of mayo and Greek yogurt) in place of the avocado and yogurt. You might also try avocado oil mayo as a middle ground that’s healthier than regular mayo but still gives that classic creamy texture.
5. What’s the best way to hard-boil eggs to make them easy to peel?
The ice bath method I describe in the recipe is key, but using eggs that are about a week old (not super fresh) makes the biggest difference. Fresh eggs have a lower pH that makes the membrane stick to the shell. If you’re having trouble, try gently cracking the shell all over before peeling under running water, which helps separate the membrane.
For another egg-based recipe, check out my Air Fryer Egg Recipes collection for creative breakfast ideas.
Final Thoughts
This Healthy Egg Salad Recipe has become one of my go-to meals when I need something quick, satisfying, and genuinely good for me.
There’s no compromise on flavor here—the creamy avocado and tangy Greek yogurt create a luscious base that you won’t miss the mayo in, and the fresh herbs and vegetables add brightness and crunch in every bite. I love that I can feel good about eating it, knowing I’m getting quality protein, healthy fats, and real whole food ingredients.
Whether you’re packing lunches for the week, need a quick dinner on a busy night, or want something light after a workout, this egg salad delivers. Give it a try and let me know what you think in the comments below!
Recommended:
- Hot Chicken Salad Recipe
- Southern Chicken Salad Recipe
- Buffalo Chicken Salad Recipe
- Chickpea Salad Recipe
- Shrimp and Avocado Salad Recipe
- Tuna and White Bean Salad Recipe
- Healthy Waffle Recipe
- Healthy Crepe Recipe
- Avocado Toast Recipe
- Shakshuka Recipe
