This Healthy Egg Salad recipe is both light and satisfying. You can whip it up in minutes and enjoy it for a protein-packed snack, lunch, or dinner. It is creamy, tangy, and packed with flavor. Made with hard-boiled eggs, crunchy veggies, briny pickles, and an incredible zesty dressing. Pile it on top of some fresh greens or crusty bread and enjoy! Gluten-free, dairy-free, vegetarian, and paleo.
Egg salad is a classic dish that’s perfect for a quick and easy lunch or snack. However, traditional egg salad recipes can be high in calories, fat, and sodium. Luckily, with a few simple substitutions, you can make a healthier version of this beloved dish.
Try this easy recipe for healthy egg salad, made with avocado mayo, herbs, and lots of fresh veggies. It’s packed with protein and nutrients and can be served in many different ways. It’s a great recipe to have on hand since you can whip it up easily, making it a great meal prep recipe!
You may also love these amazing easy deviled eggs that are equally delicious and simple.
Is Egg Salad Healthy?
Yes! Egg salad is packed with protein and nutrients and can be a very satisfying and filling meal. Here are some reasons this egg salad recipe is a healthy option:
- Eggs are a wonderful source of protein that is also very filling and versatile.
- Avocado mayo is a great substitute for regular mayonnaise in an egg salad because it contains more nutrients, is sodium-free, and still gives you that creamy texture and tangy flavor. Plus, it is dairy-free!
- Dijon mustard adds a bold and tangy flavor to the dish without adding extra calories or fat.
- Fresh dill adds a burst of flavor while also providing important vitamins and minerals like vitamin A and iron.
- Pickles and onions add a satisfying crunch and boost the nutritional value of the dish with fiber and antioxidants.
Egg Salad Ingredients
- Hard-boiled eggs – you can make your own hard-boiled eggs or buy pre-cooked ones at most grocery stores for a shortcut. The best part is that you can make the eggs in advance and store them until you are ready to use them.
- Red onion – to add that nice zesty, spicy element to the egg salad.
- Pickles – for a briny, salty flavor.
- Dill – fresh dill to add color and a clean, herby taste to this recipe.
- Dressing – avocado mayo, dijon mustard, salt, and pepper.
Get the complete list of recipe ingredients, instructions, and nutrition in the recipe card located at the bottom of this post.
How Long Do You Boil Eggs For Egg Salad?
Cooking eggs for egg salad typically means you will need to boil them. Here are some easy methods for cooking hard-boiled eggs.
- Instant Pot – place a metal trivet in the bottom of your instant pot. Arrange raw, uncooked eggs on top of the trivet. I can usually fit 8-10 eggs in my 6-quart instant pot. Pour 1 cup of water over the eggs, seal the lid, and cook in manual mode for 5 minutes. After 5 minutes, let the pressure release for 5 more minutes. Carefully remove the eggs and run them under cold water for 1-2 minutes.
- Stovetop – fill a medium pot with about 2 inches of water. Bring it to a rolling boil on the stovetop. Then add the eggs and boil them for 12 minutes. Remove the eggs and place them into an ice bath for 10 minutes, then peel and enjoy.
You can also make hard-boiled eggs in the air fryer.
Recommended Kitchen Tools
How To Make Egg Salad
- Peel and chop the eggs – peel and dice the eggs into small pieces.
- Combine – add the chopped eggs to a bowl with the rest of the egg salad ingredients. Mix well to combine.
- Serve – enjoy over a bed of fresh greens, on crackers, or on toasted bread or store for later. See more serving suggestions below.
Substitutions and variations
- Use whole-grain bread or crackers: To keep your egg salad healthy, opt for whole-grain bread or crackers for serving instead of white bread or chips. Whole grains are higher in fiber, vitamins, and minerals, and can help keep you full and satisfied.
- Add veggies: In addition to the pickles and onions, you can also add other chopped veggies to your egg salad, such as bell peppers, cucumbers, or cherry tomatoes. This adds extra nutrients and fiber to your dish.
- Swap out the bread: If you want to skip the bread altogether, try serving your egg salad on a bed of lettuce or spinach for a low-carb option. You can also use cucumber slices or roasted sweet potato rounds as a base.
- Add some heat: If you like spicy food, try adding a pinch of cayenne pepper or red pepper flakes to your egg salad for a little kick. This can also help rev up your metabolism!
- Use fresh herbs: Fresh herbs like dill, parsley, or chives can add a burst of flavor and nutrition to your egg salad. Don’t be afraid to experiment with different herbs and spices to find your perfect combination.
Tips for Success
- Cook the eggs in advance – I like to do this a day or two ahead of time to make it easier to whip up this egg salad in literally minutes when I am super busy during the week. Cooked hard-boiled eggs, once fully cooled and unpeeled will last in the fridge for up to 7 days.
- Add a creamy element – adding in the avocado mayo, or some plain Greek yogurt, cottage cheese, or sour cream gives this salad great texture and flavor, making it so delicious and satisfying.
- Chop the eggs into even pieces – chopping the eggs into smaller pieces helps with mixing the salad as well as making it easier to eat.
- Add some tangy ingredients – here we used tangy Dijon mustard and briny pickles but you could also add in lemon juice, olives, or even artichokes.
- In lettuce cups: Scoop your egg salad into large lettuce leaves, such as butter lettuce or romaine hearts, for a healthy and low-carb option.
- On toast: Spread your egg salad on whole-grain toast for a satisfying breakfast or lunch. You can also top it with sliced avocado or tomato for extra flavor and nutrients.
- In a wrap or sandwich: Roll your egg salad in a whole-grain tortilla with some lettuce or spinach for a portable and tasty meal. Alternatively, pile it between a couple of slices of bread for the ultimate egg salad sandwich.
- As a dip: Serve your egg salad as a dip with fresh veggies like sliced carrots, cucumber, and bell pepper. It’s a great way to get in more veggies and make your egg salad go further!
- On top of a salad: Add a scoop of egg salad to a bed of mixed greens, cherry tomatoes, and cucumber for a healthy and filling salad.
- With crackers: Serve your egg salad with whole-grain crackers for a crunchy and satisfying snack.
How Long Does Egg Salad Last?
Prepared egg salad typically lasts in the fridge for 3-5 days. To ensure the best quality, keep it stored in an airtight container, and toss it before serving. See more storage tips below.
One of the things that make egg salad so great is that you can make it quickly, store it, and enjoy it for days. Here are some of my storage suggestions.
- Store in an airtight container: To keep your egg salad fresh, transfer it to an airtight container as soon as possible after making it. This will help prevent any bacteria from growing and keep the egg salad from drying out.
- Refrigerate promptly: Egg salad should be refrigerated within two hours of making it to keep it fresh and safe to eat. If you’re taking your egg salad to work or on a picnic, make sure to keep it chilled with ice packs or in a cooler.
- Use within a few days: Homemade egg salad will typically last in the refrigerator for 3-5 days. After that, it’s best to discard it to avoid the risk of foodborne illness.
- Don’t freeze: While many dishes can be frozen for later, egg salad does not freeze well. The texture and flavor will change once it’s been frozen and thawed, so it’s best to enjoy your egg salad fresh.
Other egg recipes
- Easy Oven Baked Eggs
- Veggie Egg White Bites
- Sausage and Pepper Breakfast Egg Muffins
- Crustless Asparagus Quiche
- Ham and Broccoli Quiche
- Cottage Cheese Scrambled Eggs
More protein-packed salads
- Cranberry Chicken Salad
- Cilantro Lime Chicken Taco Salad
- Easy Salmon Salad
- Creamy Curry Chicken Salad
- Chickpea Chicken Salad
Did you try this healthy egg salad recipe? If you did, then please leave a rating and comment below. I would love to hear how yours turned out!Print