This healthy egg salad recipe is a lightened-up take on classic egg salad recipes, offering all the creamy consistency and tangy flavor you know and love with a boost of protein. Quick and easy to make, it’s a great option for light lunches and meal prep!
I developed this lightened-up egg salad recipe for my husband, who asked me to create a lighter version of deli-style egg salad. First, I eliminated half of the egg yolks and cut down on the mayo to reduce calories and cholesterol.
Then, to make up for the flavor and richness of the yolks, I added fresh dill as well as dill pickles for saltiness and crunch. Instead of regular mustard, I used whole grain Dijon, which I absolutely love. The result is something my husband and I enjoy on a regular basis.
It makes a great sandwich; try serving it on whole grain toast, challah, sourdough, rye, or pumpernickel bread. Or, if you’re watching your waistline, you can add a scoop on top of your favorite green salad. And if you love eggs as much as my family, you must try my world-famous scrambled eggs, too!
Recipe Ingredients and Notes
Please be sure to scroll down to the recipe card for the complete details!
- Eggs – For this recipe, I use both whole hard-boiled eggs and egg whites to reduce the fat content and add protein.
- Mayonnaise – To reduce cholesterol even further, you can use Vegannaise instead of mayo. Others sometimes use Greek yogurt or blended cottage cheese, but I haven’t personally tested those versions.
- Whole Grain Dijon Mustard – My family enjoys the bold, tangy flavor of Dijon, but regular mustard also tastes great.
- Fresh Dill – Chopped finely, this adds a pop of bright flavor that balances some of the richness. Parsley makes for a good substitute, if preferred.
- Dill Pickles – Finely chopped pickles contribute to the tangy taste.
Possible Variations
- Gluten-Free – Use certified gluten-free mayonnaise and mustard to keep this low-calorie egg salad gluten-free.
- Veggies – Add extra nutrients and crunch with chopped celery, bell peppers, red onion, or green onions.
- Fresh Herbs – Include a sprinkle of chives or fresh parsley in place of or in addition to the parsley for a bright taste.
- Spice – If you enjoy spice, add a dash of Sriracha, paprika, or red pepper flakes.
How to Make a Higher Protein Healthy Egg Salad Recipe
Make sure to hard-boil eggs in a pot of hot water before you begin. Once cooked, place the eggs in cold water, and let them cool completely before peeling.
- Combine. Dice the eggs into small pieces, and combine all the ingredients in a bowl.
- Mix. Gently fold the mixture until well combined, and season with salt and pepper to taste. Be careful not to overmix, or you may end up with a slightly gummy texture!
- Chill. Store the salad in the fridge for at least an hour before serving. This allows the mixture to chill properly and enhances the flavor.
Ways to Serve
I like to serve my healthy egg salad over arugula, Romaine lettuce, or spinach for a filling salad or wrapped in lettuce cups. However, it’s also great as a dip with crackers and veggie sticks. My husband prefers it between sandwich bread slices or sourdough pita bread as an egg salad sandwich.
Lightened Up Egg Salad
Ingredients
- 6 large hard boiled eggs
- 6 large hard boiled egg whites (yolks removed)
- 1 1/2 tablespoons mayonnaise
- 1 1/2 tablespoons whole grain Dijon mustard
- 2 tablespoons fresh minced dill
- 1 large dill pickle, diced
- Salt and pepper to taste
NOTES
Instructions
- Dice the hard boiled eggs into small pieces.Place the hard boiled eggs in a salad bowl. Add mayonnaise, mustard, fresh dill, and dill pickles to the bowl.
- Mix gently with a spoon until combined. Season with salt and pepper to taste.
- Chill in the refrigerator for at least 1 hour. Serve in a sandwich or scoop on salad.
Nutrition
tried this recipe?
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FAQs
Egg salad recipes provide a good source of protein, and eggs are an excellent source of nutrients, including vitamin A, iron, and phosphorus. My egg salad is lower in fat and higher in protein than most recipes, making it a healthy option by my standards. Of course, please be sure to consult your doctor with any specific questions or concerns.
Yes! I actually think this recipe tastes better after a day or so in the fridge. Once combined, you can transfer the mixture to an airtight container and store it in the refrigerator for 3-5 days. I recommend giving the salad a quick stir before serving to redistribute all the ingredients.
Cooked egg yolks can be crumbled over salads for added protein and flavor. They can also be made into grebiche sauce, which is wonderful on proteins like grilled fish.
I just made this egg salad and it is excellant
Eggs-cellent. 🙂
Your recipes sound delicious. Is there any way you could include carb counts? Diabetics would find that most helpful.
Love your blog!
I never really understand recipes such as this one. It calls for eggs, eggwhites. Hmm, why not just say a dozen eggs, either way it comes out to mean the same thing. Just my opinion!!
Because, Alexis, if I said a dozen whole eggs it wouldn’t be accurate. I have omitted six of the yolks, thus leaving 6 whole eggs and six eggs without their yolks.
Fabulous! Best egg salad I have ever made! Great for Weight Watchers too. I halved the recipe and it made enough for five servings. On a thin bagel…perfect!
That’s great to hear Barbara!
What I meant by a dough cutter was a PASTRY dough cutter. To a professional, a dough cutter is used to cut bread dough into smaller pieces.
Hope this helps.
I understood what you meant. 🙂 I use my pastry cutter for things other than pastry, too… it’s great for slicing up tender things in a hurry, like bananas.
Kristi Fivek Davis said that she uses a potatoe masher. Have you tried a dough cutter.
I’ve been using one for years, and it works beautifully. The eggs come out uniformly, and not as big as Tori’s.
Another thing that I’ve found. Instead of a diced dill pickle, try using dill pickle realish. Amazing! It’s also great in tuna salad.
Great tips Rabbi Marcia!
The brown colored spices in the photo seem like more than a dash of salt and pepper. Is there any other secret ingredient?
Those aren’t spices susan, it is whole grain Dijon mustard. It adds a ton of flavor.