Servings

4 servings

Prep Time

• Prep: 15 minutes
• Cook: 10–12 minutes
• Chill: 20 minutes (optional)
• Total: 25–35 minutes

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Ingredients

Egg Salad

• 8 large eggs
• ½ cup plain non-fat Greek yogurt
• 2 tablespoons light mayonnaise
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 1 teaspoon apple cider vinegar (optional)
• 2 celery stalks, finely diced
• 2 tablespoons red onion, finely diced
• 2 tablespoons fresh chives, chopped
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon paprika
• ½ teaspoon sea salt (or to taste)
• ¼ teaspoon black pepper

Optional Add-Ins

• ¼ avocado, diced
• 1 tablespoon capers
• 2 tablespoons chopped pickles or relish
• 1 tablespoon chopped parsley
• Red pepper flakes for heat

For Serving

• Whole-grain bread
• Lettuce wraps
• Crackers
• Cucumber slices
• Stuffed into tomatoes
• Over mixed greens

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Equipment

• Medium saucepan
• Mixing bowl
• Knife
• Cutting board
• Measuring cups and spoons
• Spoon or spatula

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Instructions

Step 1: Cook the Eggs

Place eggs in a saucepan and cover with cold water by 1 inch.

Bring to a boil over medium-high heat.

Once boiling, cover the pot, remove from the heat, and let the eggs sit for 10–12 minutes.

Transfer immediately to an ice bath for 5 minutes.

Peel and chop the eggs.

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Step 2: Make the Dressing

In a large bowl, whisk together:

• Greek yogurt
• Light mayonnaise
• Dijon mustard
• Lemon juice
• Apple cider vinegar (if using)
• Garlic powder
• Onion powder
• Paprika
• Salt
• Pepper

Mix until smooth.

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Step 3: Combine

Add:

• Chopped eggs
• Celery
• Red onion
• Chives
• Dill

Fold gently until everything is evenly coated.

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Step 4: Chill

For the best flavor, refrigerate for 20–30 minutes before serving.

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Step 5: Serve

Enjoy:

• On toasted whole-grain bread
• In lettuce cups
• With crackers
• In a wrap
• On top of a green salad
• With sliced cucumbers or bell peppers

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Tips for Success

• Slightly older eggs peel more easily than very fresh eggs.
• Cool the eggs in an ice bath to prevent overcooking and make peeling easier.
• Chop the eggs evenly for a consistent texture.
• Add Greek yogurt gradually if you prefer a thicker egg salad.
• Fresh herbs provide the brightest flavor.

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Storage

Refrigerator

Store in an airtight container for 3–4 days.

Freezer

Not recommended, as the dressing can separate and the eggs become watery.

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Nutrition (Approximate Per Serving)

• Calories: 220
• Protein: 20 g
• Carbohydrates: 5 g
• Fiber: 1 g
• Sugar: 3 g
• Fat: 13 g
• Saturated Fat: 3 g
• Cholesterol: 380 mg
• Sodium: 420 mg
• Calcium: 10% DV
• Iron: 8% DV

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Nut Information

Naturally Nut-Free

This recipe contains no peanuts or tree nuts.

Contains

• Eggs
• Dairy (Greek yogurt and mayonnaise if made with dairy-containing ingredients)

Does Not Contain

• Peanuts
• Tree nuts
• Wheat/Gluten (when served without bread or crackers)
• Soy (unless present in the mayonnaise or mustard brand)

Nut-Free Tips

• Check labels on mayonnaise, mustard, and seasonings for allergen statements if preparing for someone with a severe nut allergy.
• Use clean utensils and cutting boards to prevent cross-contact.

Gluten-Free Option

Serve with:

• Gluten-free bread
• Gluten-free crackers
• Lettuce wraps
• Cucumber slices
• Bell pepper strips

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Frequently Asked Questions (Q&S)

Q: How can I increase the protein even more?
A: Add an extra 2–4 egg whites, increase the Greek yogurt slightly, or mix in ½ cup cottage cheese for an extra protein boost.

Q: Can I make this without mayonnaise?
A: Yes. Replace the mayonnaise with additional Greek yogurt or mashed avocado for a lighter version.

Q: Can I make it ahead of time?
A: Yes. It actually tastes even better after chilling for a few hours.

Q: How long does egg salad last?
A: Up to 4 days in the refrigerator when stored in an airtight container.

Q: Can I use dried herbs instead of fresh?
A: Yes. Use about 1 teaspoon dried herbs for every 1 tablespoon fresh herbs.

Q: Is this recipe low-carb?
A: Yes. Served on its own or in lettuce wraps, it is naturally low in carbohydrates.

Q: What are the best mix-ins?
A: Avocado, bacon bits, chopped pickles, capers, green onions, spinach, or diced bell peppers all work well.

Q: Can I meal prep this recipe?
A: Absolutely. Divide it into individual containers for quick, high-protein lunches throughout the week.