Healthy Egg Salad
This Healthy Egg Salad swaps out heavy mayo for a creamy blend of ripe avocado and Greek yogurt, delivering all the luscious texture of the classic without the guilt. With 13 grams of protein per serving, heart-healthy monounsaturated fats, and bright flavors from fresh dill, Dijon mustard, and lemon juice, this lightened-up version comes together in just 22 minutes and is perfect for sandwiches, lettuce wraps, or as a veggie dip.
Equipment
- Medium saucepan with lid
- Large mixing bowl
- Small bowl - For mashing avocado
- Egg slicer - (optional) For uniform diced pieces
- Fork or potato masher - For mashing avocado
- Sharp knife and cutting board
- Measuring cups and spoons
- Slotted spoon - For removing eggs from water
Ingredients
- 8 large eggs - Organic, free-range preferred
- 1 ripe avocado - About 1/2 cup mashed; should yield slightly to pressure but not feel mushy
- 3 tbsp plain Greek yogurt - 0% fat recommended; about 45ml
- 1 tbsp Dijon mustard - About 15ml
- 2 tbsp fresh lemon juice - About 1/2 lemon; 30ml
- 1/4 cup celery - About 1 stalk; finely diced into 1/8-inch cubes; 60ml
- 2 tbsp red onion - Finely diced; about 30ml
- 1 tbsp fresh dill - Chopped; or 1 tsp dried dill
- 1/2 tsp garlic powder
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp paprika
Optional
- 1 tbsp capers - Drained and roughly chopped
Instructions
- Place 8 eggs in a single layer in a medium saucepan, cover with cold water by 1 inch, and bring to a rolling boil over high heat. Once boiling, remove from heat, cover, and let sit for exactly 12 minutes.
- Prepare a large bowl of ice water, then transfer the eggs with a slotted spoon and let cool for at least 5 minutes to stop the cooking process and make peeling easier.
- Gently tap each cooled egg all over, peel starting from the wide end (running under cool water if needed), then dice into roughly 1/4-inch pieces using an egg slicer or knife and transfer to a large bowl.
- Scoop avocado flesh into a small bowl, add Greek yogurt, Dijon mustard, and lemon juice, then mash with a fork until smooth and creamy with just a few small lumps.
- Finely dice the celery and red onion into small, uniform pieces, chop the fresh dill, and roughly chop the capers if using; pat vegetables dry with a paper towel if needed.
- Pour the avocado-yogurt dressing over the chopped eggs, add all the vegetables, herbs, and seasonings, then gently fold together until evenly coated — avoid overmixing to keep the eggs in distinct pieces.
- Cover and refrigerate for at least 30 minutes to let the flavors meld, then stir, taste and adjust seasoning, and serve on whole grain bread, in lettuce wraps, or with veggie dippers.
Notes
- Don't skip the ice bath — it stops the cooking immediately and prevents the greenish ring around the yolks that indicates overcooked eggs.
- Use avocados that yield slightly to pressure but aren't mushy; overripe avocado browns quickly and tastes off.
- Eggs that are about a week old peel far more easily than super-fresh eggs due to their slightly higher pH.
- Pat celery and red onion dry with a paper towel after dicing to prevent excess moisture from making the salad watery.
- Always season at the end — taste and adjust salt, pepper, and lemon juice after mixing, as flavors distribute throughout.
- To prevent browning during storage, press plastic wrap directly onto the surface of the salad and add an extra squeeze of lemon juice on top.
- Store in an airtight container in the refrigerator for up to 3 days. Do not freeze — egg texture turns rubbery when thawed.
- For meal prep, hard-boil and peel eggs up to 4 days ahead; mix with fresh avocado dressing the morning you plan to eat.
- For a creamier texture, add an extra tablespoon of Greek yogurt; for a chunkier texture, mash the avocado less.
- No avocado? Substitute with an additional 1/4 cup Greek yogurt (1/2 cup total) for a tangier, lower-fat version.
Nutrition
Serving: 1ServingCalories: 185kcalCarbohydrates: 5gProtein: 13gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 370mgSodium: 240mgPotassium: 320mgFiber: 3gSugar: 1gVitamin A: 15IUVitamin C: 8mgCalcium: 6mgIron: 10mg
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