Healthy Egg Salad

You won’t believe how simple and tasty this Healthy Egg Salad is ! With just a few ingredients, it’s ready in no time and packed with protein. This creamy dish is a game- changer! I love enjoying it on toasted bread for a satisfying meal or with crispy crackers as an appetizer.

This Healthy Egg Salad is made primarily from hard-boiled eggs mixed with Greek yogurt instead of mayonnaise, along with Dijon mustard and freshly chopped aromatic herbs. Some people also add celery, onions, pickles, or avocado for extra texture and flavor. This protein-rich recipe is commonly served as a filling between slices of bread or on toasted bread, but it works well as a light dip for crackers. Finally, this Healthy Egg Salad is great for meal prep because it takes just 10-15 minutes to prepare, requires fresh basic ingredients, keeps you full for hours, and can be stored in the fridge for up to 3-4 days.

This vegetarian salad is believed to have evolved from various European and American traditions that incorporated eggs into cold, creamy dishes. During the Middle Ages, hard-boiled eggs were already mixed with sauces, particularly early versions of mayonnaise. The first egg salad sandwich is thought to have appeared in the late 19th or early 20th century in the United States. Today, there are many variations of this recipe, including versions with hot sauce or avocado.

You can store this Healthy Egg Salad in an airtight container in the fridge to keep it fresh and safe to eat. It should be refrigerated within two hours of preparation and will stay fresh for 3-4 days. I don’t recommend freezing this protein-rich salad, as the texture may become watery and grainy.

Ingredients for vegetarian egg salad

• Greek yogurt: its thick and creamy texture is very similar to that of mayonnaise, giving the salad an indulgent consistency. Greek yogurt is packed with protein, lower in fat, and higher in probiotics, making the dish even more nutritious. Additionally, this yogurt has a tangy flavor that pairs well with the eggs, mustard, and other ingredients. Finally, the calorie count is lower, making the dish more suitable for those looking to eat a lighter and healthier meal.

• Chives and parsley: chives have a mild onion-like flavor that complements the richness of the Healthy Egg Salad. On the other hand, parsley adds a slightly peppery note. Both herbs bring a fresh, herbal flavor to the dish, cutting through the richness of the other ingredients and making it feel lighter. Finally, chives and parsley add a touch of green, making the salad more visually appealing.

• Dijon mustard: its spicy flavor enhances the overall taste of the Healthy Egg Salad, helping to balance the richness of the eggs and other creamy ingredients like yogurt. Mustard also helps emulsify the ingredients, making the salad smoother and allowing everything to bind together well. Finally, this sauce boosts flavor without adding many calories.

• Cucumber: chopped cucumbers provide a crunchy texture that contrasts nicely with the creaminess of the salad. This vegetable has a refreshing flavor that balances the stronger tastes of mustard and Greek yogurt. Moreover, cucumbers are packed with water, which helps add moisture to the Healthy Egg Salad, making it lighter and fresher. Finally, this ingredient is low in calories yet high in vitamins, minerals and antioxidants.

• Shallot: its flavor is more delicate than regular onion, and its slight garlicky undertone enhances the overall flavor profile of the Healthy Egg Salad. When finely chopped, shallots contribute a crunchy texture that contrasts with the creaminess of the eggs and dressing, making the dish more interesting.

Find the complete recipe with measurements below.

How to prepare creamy egg & cucumber salad

In a bowl, combine the chopped boiled eggs, Greek yogurt, Dijon mustard, finely chopped cucumber, lemon juice, finely chopped chives and parsley, and shallot. Season with olive oil, salt, black pepper, and paprika.

My tips for light vegetarian salad

• Consider adding avocado or a sprinkle of seeds, such as flaxseeds or chia seeds, for healthy fats and omega-3.

• Incorporate more vegetables like chopped celery or bell peppers.

• Instead of adding too much salt, you can boost the flavor with herbs and spices of your choice.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!

Healthy Egg Salad

Course: Main, Appetizers, SnacksCuisine: vegetarian

Servings

4

servings

Prep time

15

minutes

Cooking time

10

minutes

Ingredients

• Hard-boiled eggs 4

• Greek yogurt 1/2cup

• Olive oil 1tbsp

• Dijon mustard 1tsp

• Cucumber 1

• Lemon juice 1 1/2tsp

• Paprika 1/2tsp

• Chives 1tsp

• Parsley 1/2tsp

• Shallot 1

• Salt 1/4tsp

• Black pepper a pinch

Directions

• In a bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, finely chopped cucumber, lemon juice, finely chopped chives and parsley, and shallot. Season with olive oil, salt, black pepper, and paprika.

Notes

• Consider adding avocado or a sprinkle of seeds, such as flaxseeds or chia seeds, for healthy fats and omega-3.
• Incorporate more vegetables like chopped celery or bell peppers.
• Instead of adding too much salt, you can boost the flavor with herbs and spices of your choice.