Healthy Egg Salad

4.84 from 6 votes

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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 on a piece of bread all on a white plate

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!


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.
healthy egg salad in a glass bowl

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 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
dipping a chip into healthy egg salad

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!

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

If you make this recipe, I would really appreciate it if you would give it a star rating and leave your review in the comments! If you have a picture of your finished dish, post it on Instagram using the hashtag #laurenslatest and tagging me @laurens_latest.

healthy egg salad on a piece of bread all on a white plate
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4.84 from 6 votes

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 minutes
Total Time 15 minutes


  • 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


  • 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.


*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.


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
4.84 from 6 votes (1 rating without comment)

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Recipe Rating

28 Responses
  1. Jodie Lawson

    5 stars
    Enjoyed this recipe once b4 but since I’m working out and in a challenge i changed a little in stead of sour cream i used Greek yogurt and i also added chopped spinach into it i will be eating with my 6 triscuit. Cracker Avocado Cilantro and my husband will be enjoying it as a sandwich.

  2. 50 (more!) School Lunch Ideas | Lauren's Latest

    […] Healthier Egg Salad: make a sandwich or serve alone with veggies and crackers on the side to dip. […]

  3. Easy Peel Hard Boiled Eggs | Lauren's Latest

    […] My husband loves having hard boiled eggs on hand for quick and healthy snacks and my kids love love love them too. We have started buying our eggs in bulk and I try to make a dozen or two hard boiled each week because we will go through them quickly. And they make a great healthy egg salad! […]

  4. Sandwiches: Feature-Various “Egg Salads” – foodsofallkinds

    […] Healthier Egg Salad Apr 19, 2017 | Food, Lunches | A recipe for Egg Salad that is lower in fat, high in protein and all around delicious and healthy! “..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 all together. No big deal! Also, don’t be shy with the salt, or pepper! I love pepper. I use this pepper grinder on the coarsest setting and throw pepper onto anything and everything. […]

  5. Laura-Lee

    5 stars
    I made this today, but halfed it. It’s delicious! I used dill relish instead of chopping up pickles. I didn’t really drain them, so I didn’t add the extra pickle juice or vinegar. I think next time I will add dill, but I don’t think it needed salt or pepper, it was that good.

  6. Wendy Forbes

    Just pinned this recipe! We love having egg salad sandwiches for lunch, but the egg salad that we buy from the grocery store is expensive for a small container. I will be trying this soon as it is a healthier version and I’ll be able to make a big amount without the expensive cost.

  7. Stephanie Chastain

    I cannot WAIT to try this one. My husband hates mayonnaise, so I rarely make egg salad or chicken salad. It is sad because egg salad is one of my favorites. ???? This is definitely going to be made tomorrow!

  8. Bonnie

    Your recipe sounds great, but since we love mayo, I just thin it down with sour cream, that way we can have the best of both flavors… thanks for lestening…

  9. Analida's Ethnic Spoon

    Yummy! Egg salad is one of those nostalgic lunches for me. Although due to the mayonnaise and egg yolks I don’t often indulge. Loving the healthier version. I’m going to have to make a big batch of this. One of those “I cannot believe it is healthy moments.”