Healthy Egg Salad
I had a brilliant idea for a recipe series titled, “What I really eat for lunch”—and then I realized how epically boring it would be. While I put effort into planning and prepping dinner, lunch is usually an afterthought; I buy and make the same things on repeat, because they are convenient and because I haven’t devoted time or energy to come up with anything else. Today’s Healthy Egg Salad recipe is an exciting exception, and it is inspiring me to be more creative with my mid-day meals.
The fact that I’m referring to Healthy Egg Salad as “exciting” could be viewed as a testament to just how mundane my lunches have become, but I disagree.
With its bright ingredients and layers of texture, I’m happy to report that, while simple, this lovely egg salad recipe is anything but ho-hum.
I also happen to see an influx of leftover hardboiled eggs in your future (thank you Easter weekend!), so I hope the timing of this Healthy Egg Salad is doubly beneficial.
We all need easy, healthy lunches, and after this Sunday, many of us will need tasty ways to repurpose an excess of hardboiled eggs too.
I make a few different versions of Healthy Egg Salad, but they all begin with the same base: four whole eggs, plus two egg whites. Using fewer yolks makes the egg salad lighter, and I also find that, if I use all six yolks, it makes the egg salad taste too (forgive me but I can’t find a better word to describe it) eggy.
If you prefer a little more richness (or enjoy the full-on egg factor), feel free to toss in the last two yolks as well.
I also make my egg salad without mayo, replacing it with Greek yogurt.
Greek yogurt is creamy, low in calories, and high in protein, making this Healthy Egg Salad both ultra filling and diet friendly.
From here, it’s all about jazzing up the egg salad base, a choose-your-own-flavor adventure. These Curried Deviled Eggs are good inspiration and Avocado Egg Salad is another fave, but I was feeling extra springy the day I made this dish.
I opted for dill for its light, optimistic freshness, diced celery for texture and crunch, and a generous dollop of Dijon mustard for zip.
Served with sliced tomatoes and arugula on toast, this Healthy Egg Salad is a quick lunch that, while easy to make, provides a moment of reprieve and enjoyment in the midst of a busy workday.
Once made, Healthy Egg Salad will keep in the refrigerator for two to three days. I find a single batch lasts me about three lunches when served on toast, and you can feel free to multiply it to make as much as you like.
Happy Easter! Wishing you a joyful weekend and plenty of eggs—both the chocolate kind and the hard-boiled, egg-salad-making kind.
Healthy Egg Salad
For the healthy egg salad:
- 4 hard cooked eggs — plus 2 hard cooked egg whites (save the extra yolks for another use or discard)
- 3/4 cup diced celery — about 3 medium stalks
- 1/4 cup plain non-fat Greek yogurt
- 1 teaspoon dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 tablespoon chopped fresh dill
- Whole grain bread — toasted (for 4 open faced sandwiches)
- Arugula — tomato, additional chopped fresh dill
Peel the eggs and cut into a rough dice. (For detailed instructions on how to hard boil eggs, see Step 2 of my Avocado Egg Salad recipe.) Place in a large mixing bowl, then add the celery, Greek yogurt, mustard, salt, pepper, and dill. Stir to combine.
Serve egg salad on toasted bread with tomatoes and arugula, or enjoy atop greens for a healthy salad.
Nutrition InformationAmount per serving (1 (of 3) without bread) — Calories: 125, Fat: 7g, Saturated Fat: 2g, Cholesterol: 249mg, Sodium: 372mg, Carbohydrates: 2g, Fiber: 1g, Sugar: 1g, Protein: 11g
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