Simple Healthy Egg Salad

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.

What makes this egg salad recipe healthy?

• 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 is a classic dish that can be made healthier with a few simple swaps. I just know you are going to love this new lighter version. Plus it comes together in minutes and is great for meal prep since it stores wonderfully so you can enjoy it all week long!

Healthy 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.

How To Make A Healthy Egg Salad

1. Peel and chop the eggs – peel and dice the eggs into small pieces.
2. Combine – add the chopped eggs to a bowl with the rest of the egg salad ingredients. Mix well to combine.
3. Serve – enjoy over a bed of fresh greens, on crackers, or on toasted bread or store for later.

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. It makes the best lunch or hearty snack!
• Add a creamy element – adding in the avocado mayo, or some plain greek yogurt, cottage cheese, or sour cream really gives this salad great texture and flavor that makes it so appetizing 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.

Ways to serve egg salad

• 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: Roll your egg salad in a whole-grain tortilla with some lettuce or spinach for a portable and tasty meal.
• 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.

These are just a few ideas to get you started but feel free to get creative and come up with your own ways to serve egg salad. It’s a versatile dish that can be enjoyed in many different ways!

How to store egg salad

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 3-4 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.

By following these guidelines, you can store your egg salad safely and enjoy it for a few days. Remember to always practice good food safety habits and check the egg salad before you eat it. Discard any egg salad that looks or smells off before eating.

Other egg recipes

• Easy Oven Baked Eggs
• Veggie Egg White Bites
• Sausage and Pepper Breakfast Egg Muffins
• Crustless Asparagus Quiche
• Ham and Broccoli Quiche

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!

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