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
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.
NOTES
Nutrition
tried this recipe?
Let us know in the comments!
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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.
Looks good
enjoy your recipes
I just love these sandwiches!
Made your egg salad served on Foccaccia bread . It was great! Thanks!
I bet it was amazing on Foccaccia! Glad you enjoyed!
Trying!
Looks yummy.
I use a potato masher-the one with holes. Works great.
I love egg salad, now my wife will get off my case because of all the mayo I used to put in. Sweet egg salad bliss, come to Daddy.
Ditch the eggs and try a chickpea salad sandwich; absolutely delicious!
Yum! We eat a lot of egg salad at my house so I like the idea of a lightened-up version. We add green olives instead of pickles to our egg salad. It’s an Upstate NY thing.
I would like to try this sometime although I do like my egg salad. I use a little dried mustard, diced celery for the crunch, dill, S&P and mayo. I don’t worry too much about getting the eggs uniformly chopped. It doesn’t last long enough for anyone to care. Definitely one of my favorite Sandwiches.
yeah, mine looks like swamp thing but tastes great! my husband is scared of my egg salad 🙂 but he eats it, OR ELSE!
Do you think you could sub Greek yogurt for the mayo?
looooove making egg salad so i can control how much mayo goes in. I have not perfected the dicing of the eggs however. 🙂 Great also with a little minced scallions and lemon juice.
Celia Soudry Fleck I have this funny little egg slicing device that does the trick, but I have to slice it twice in the device, then I have to run the knife through the pile of eggs a few times to chop up the bigger bits. It does help to make nice, even little dice cubes though…
I use a pasty cutter to cut my eggs. Works great!
I am going to try this it look very good. what is vegannaise.
Hi Margaret, Veganaise is a vegan brand of Mayonnaise (egg free). It is slightly lower in fat than regular mayo and it has no cholesterol. Here’s a link if you want to learn more:
http://www.followyourheart.com/product-family.php?id=14
This makes me hungry just reading it can’t wait to try! BTW I’m a shiska too, I’ve been following your blog for a month or so, super interesting and fun with GREAT food ideas. Luv it!
Tried this for a lunch mtg. we had today, I needed to make a sandwich tray so I thought why not? Served w/ tuna turkey and roast beef sammies. It was so good! I used all the yolks but I think I could have cut out half like u suggested and it still would be fine. The pickles are a great idea and I never tried fresh dill but mmm boy it was a nice flavor. Thanx for the idea can’t wait to see what u post next
a friend turned me on to your blog, what wonderful recipes! always been curious about jewish food. keep up the good work =)
Just had to go into the kitchen and make this. I had all the ingredients, and your photo looked so gooooood. I agree with you, it works perfectly with egg whites, the pickle makes up for the flavor of the yolks. The dill is a great touch, too!
Grazie!
Ruthie
Tori, Great recipe! I LOVE that you don’t use EGG YOLKS! With the vegannaise it’s delicious this way and so HEALTHY! THANKS SO MUCH!!!
Yolanda
I can see egg yolks in this recipe. Did you not notice them? I love egg yolks and they contain good cholesterol.
Rachel, I think that Yolanda missed the fact that the recipe calls for 6 whole eggs and 6 egg whites. I like yolks too (which is why they’re in there), but have cut back on them in this recipe because they add calories to the salad and this version is “lightened up.” 🙂
What kind of egg salad is it with out onions?
Moshereu you won’t find raw onion in anything on this site. I can’t stand uncooked onion. It’s just a personal taste thing. Feel free to add it if you’d like!