Healthy Egg Salad

This post may contain affiliate sales links. Please read my disclosure policy.

A Healthy Egg Salad Recipe that is lower in fat, high in protein, and all-around delicious! Adapted from my Classic Egg Salad Recipe. Perfect for sandwiches, crackers, or pita chips.

Healthy Egg Salad: More Protein, Less Fat

Based on my Classic Egg Salad Recipe this Healthy Egg Salad has more protein than fat and, believe it or not, you can’t taste a big difference. I thought you’d be able to, but alas, I did not. That’s called WINNING, folks. To make the switch I focused on replacing full-fat mayonnaise with lighter options (hello light sour cream!) while adding in crunchiness and flavorful ingredients.

Don’t forget to check out my very helpful how-to on easy-peel hard-boiled eggs!

Substitutions

Don’t worry, if you don’t have some of these ingredients I’ve got you covered.

• Light Sour Cream – I like using sour cream because I feel like it’s a happy medium between super tangy, uber-healthy nonfat plain greek yogurt and straight-up mayonnaise. You get a creamy ‘sauce’ of sorts, without the high caloric price tag. Of course, if you don’t have light sour cream you can always use nonfat plain greek yogurt or lght mayonnaise.
• White Vinegar – or pickle juice. This is to add even more delicious flavor to the mixture and help the sauce loosen up a bit.
• Dill – I did add dried dill to my egg salad because I LOVE it, but feel free to use fresh dill if you have it or omit it altogether. No big deal!

Healthy Egg Salad Variations

Everyone likes their egg salad a little differently. This recipe is perfect on its own but is enhanced even more with different ingredients. So let me present some delicious healthy add-ins to this recipe.

• Avocado – a subtle creamy addition.
• Celery – okay, yes, MORE crunchiness but this kind brings a bite of freshness to your salad.
• Mustard – adds more yellow color and adds even more tangy flavor.
• Paprika – this is used as a garnish and if you love it on your deviled eggs you’ll love it here too.
• Zucchini – if you want an extra boost of nutrition, try grating 1/2 – 1 cup of fresh zucchini onto some paper towels, wring out really well and stir that into this recipe. A trick I first tried with my Epic Chicken Salad that changed my life.
• Cherry Tomatoes – bright, juicy and fresh! These would go wonderfully on a healthy egg salad toast.

How to Make Healthy Egg Salad

Egg Salad is one of the easiest recipes to make. Simply prepare your eggs, while those are going chop and measure out other ingredients. Combine then devour. Here’s a better breakdown of the process:

Prepare Eggs

Boil, cool, and peel eggs. Slice each egg in half (Egg slicers are all the rage. This is a great one and makes life SO easy). Discard the yolks from eight of the eggs or save them for later.

Slice Eggs + Mix with Other Ingredients

Chop eggs into small pieces and place them into a large bowl. Add in the remaining chopped ingredients and stir to combine.

What to Serve with Egg Salad

After I made my big bowl of egg salad, I convinced my kids to try it with soda crackers and they started eating it up like crazy! (That never happens.) Then we ran out of soda crackers and I found these Mediterranean pita chips hiding in my pantry and just about died. They are so good with this Healthy Egg Salad! Of course, bread is always an expected and respectable option for egg salad too but we usually opt for crackers.

Moral of the story: find whatever vehicle works best for you for Egg Salad consumption. Here are a couple more ideas that would be yummy:

• whole wheat bread
• bagel
• soda crackers
• pita chips
• in a wrap

Storing Egg Salad

This Healthy Egg Salad recipe can last up to 5 days in the fridge covered in an airtight container. If you see the mixture getting watery and losing its bright color, it’s time to toss it. But I doubt you’ll have any leftovers anyways, it’s THAT good!!!

The glass pyrex bowls I am in love with (pictured above) come with plastic lids, so any extra egg salad can stay fresh in the fridge without having to dirty a separate container. For this dish-hating mama, they are glorious.

More Egg Recipes to Try!

• Deviled Eggs
• Hard Boiled Eggs
• Egg Salad Sandwich
• Egg Muffins

Printable recipe card is below, print it, pin it or bookmark this page! Have a great day, friends!!

Print Pin It

Healthy Egg Salad Recipe

A Healthy Egg Salad Recipe that is lower in fat, high in protein and all around delicious! Perfect for sandwiches, crackers or pita chips.

servings 4 servings

Prep Time 15 mins

Total Time 15 mins

Ingredients

• ▢ 10 hard boiled eggs
• ▢ 1/2 cup dill pickles diced
• ▢ 1/3 cup yellow onion finely diced
• ▢ 2/3 cup light sour cream*
• ▢ 1 tablespoon white vinegar or pickle juice
• ▢ salt & pepper to taste
• ▢ 1/2 teaspoon dill optional

US Customary – Metric

Instructions

• Boil, cool and peel eggs. Slice each egg in half (Egg slicers are all the rage. This is a great one and makes life SO easy). Discard the yolks from eight of the eggs or save for later.
• Chop eggs into small pieces and place into a large bowl. Add in the remaining chopped ingredients and stir to combine.

Notes

*Light sour cream is a nice in-between ‘sauce’ between real mayonnaise and plain Greek yogurt. It has minimal-ish calories.

**I didn’t have any celery on hand when I made this recipe. Feel free to add it in too! I also really like adding in mild pepperoncini too. I love a good vinegary bite.

Nutrition

Calories: 254kcal | Carbohydrates: 5g | Protein: 17g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 479mg | Sodium: 339mg | Potassium: 274mg | Sugar: 2g | Vitamin A: 810IU | Vitamin C: 1.3mg | Calcium: 127mg | Iron: 1.5mg

Course: Lunch, Snack

Cuisine: American

Keyword: healthy egg salad