Healthy Egg Salad With Greek Yogurt (Perfect for Lunch) – Light, Creamy, and Satisfying

Egg salad doesn’t have to be heavy to be satisfying. This version swaps most of the mayo for Greek yogurt, keeping it creamy while dialing up the protein and freshness. It’s bright, tangy, and easy to make ahead, which makes it a weekday lunch hero.

Pile it on toasted bread, tuck it into lettuce wraps, or spoon it over greens. It tastes familiar, just lighter and more lively.

What Makes This Special

Cooking process close-up: Just-peeled hard-boiled eggs being chopped into chunky pieces on a clean w

This egg salad keeps the comfort of the classic but trims the richness with smart swaps. Greek yogurt brings a cool tang and extra protein without the greasy finish.

A splash of lemon and a little Dijon add punch, and crunchy veggies make every bite interesting. It’s quick, versatile, and travels well, so you can make a batch on Sunday and enjoy it for days.

Lighter but still creamy: Greek yogurt blends smoothly, mimicking mayo’s texture with less fat.
High in protein: Eggs plus yogurt make a filling, balanced lunch.
Fresh flavor: Bright herbs, lemon, and Dijon keep it zesty, not bland.
Meal-prep friendly: Holds up well in the fridge for easy lunches.
Customizable: Add pickles, avocado, or spices to match your taste.

Ingredients

6 large eggs, hard-boiled and cooled
1/3 cup plain Greek yogurt (2% or whole milk for best texture)
1–2 tablespoons mayonnaise (optional, for a classic flavor boost)
2 teaspoons Dijon mustard
1–2 teaspoons fresh lemon juice
1 small celery stalk, finely diced
2 tablespoons red onion or scallions, finely chopped
2 tablespoons fresh dill or parsley, chopped
1/4 teaspoon garlic powder (optional)
1/4 teaspoon kosher salt, more to taste
Freshly ground black pepper, to taste
Paprika or smoked paprika, for garnish (optional)
Serving options: whole-grain bread, pita, lettuce leaves, or mixed greens

How to Make It

Final sandwich beauty shot: Toasted seeded sourdough piled high with the Greek-yogurt egg salad, chu

Boil the eggs: Place eggs in a pot, cover with cold water, and bring to a gentle boil. Turn off the heat, cover, and let sit for 10–12 minutes.
Transfer eggs to an ice bath for 5 minutes to stop cooking.
Peel and chop: Tap each egg gently to crack the shell, then peel under cool running water. Pat dry and chop into bite-size pieces.
Make the dressing: In a medium bowl, whisk Greek yogurt, Dijon, lemon juice, and mayonnaise (if using). Stir in salt, pepper, and garlic powder.
Add crunch and herbs: Fold in celery, onion, and dill or parsley.
Taste and adjust the seasoning, adding more lemon or salt if needed.
Combine with eggs: Gently fold the chopped eggs into the dressing. Avoid overmixing so the pieces stay chunky and the salad stays light.
Chill briefly: Cover and chill for 15–30 minutes to let the flavors meld. This also firms up the texture.
Serve your way: Spoon onto toasted bread, tuck into lettuce wraps, or heap over greens.
Sprinkle with paprika for color if you like.

Keeping It Fresh

Store egg salad in an airtight container in the fridge for up to 3 days. To keep it from getting watery, use thick Greek yogurt and dry the chopped celery and herbs before mixing. If the salad loosens after a day, stir in a spoonful of yogurt to tighten it up.

For sandwiches, pack the salad and bread separately and assemble just before eating to avoid soggy bread.

Overhead meal-prep and serving scene: Top-down shot of a wide bowl of finished egg salad—creamy of

Health Benefits

Protein-rich: Eggs and Greek yogurt offer complete protein that keeps you full and supports muscle maintenance.
Smart fats: Using less mayo reduces saturated fat while keeping flavor. If using whole-milk yogurt, you still get a creamy mouthfeel with beneficial nutrients.
Micronutrients: Eggs provide choline for brain health, plus vitamin B12 and selenium. Herbs and lemon add antioxidants and freshness.
Balanced meal: Serve with whole grains and veggies for fiber, or pair with a salad for a lighter lunch.

Pitfalls to Watch Out For

Watery salad: Thin yogurt or wet vegetables can make the salad soupy.
Choose a thicker Greek yogurt and pat veggies dry.
Overcooked eggs: They turn gray and rubbery. Stick to the 10–12 minute cook time and use an ice bath.
Underseasoning: Yogurt needs enough salt and acid to shine. Taste and tweak with salt, pepper, and lemon juice at the end.
Overmixing: Stir gently so the eggs don’t mash into a paste.
Too tart: If it tastes sharp, add a teaspoon of mayo or a drizzle of olive oil to mellow it out.

Alternatives

No-mayo version: Skip the mayo entirely and use only Greek yogurt with a splash of olive oil for smoothness.
Extra crunch: Add diced cucumber, radishes, or bell peppers.
Keep pieces small so they blend in.
Pickle lovers: Stir in chopped dill pickles or capers for briny punch. Reduce added salt slightly.
Herb swap: Try chives, tarragon, or basil for a different vibe.
Spicy kick: Add a pinch of cayenne, hot sauce, or diced jalapeño.
Avocado twist: Mash in half an avocado for a richer, mayo-free creaminess. Add extra lemon to prevent browning.
Dairy-free: Use a thick, unsweetened dairy-free yogurt (like coconut or almond) and a little olive oil to balance flavor.

FAQ

Can I use regular yogurt instead of Greek yogurt?

You can, but it’s thinner and will make the salad watery.

If that’s all you have, strain it through a coffee filter or fine sieve for 15–30 minutes first to thicken it.

How do I make easy-to-peel hard-boiled eggs?

Use eggs that are at least a few days old, start them in cold water, and shock them in an ice bath after cooking. Peeling under running water helps the shell slide off cleanly.

What bread goes best with egg salad?

Whole-grain toast, sourdough, and seeded bread hold up well and add flavor. For lighter options, try romaine leaves, collard wraps, or a whole-wheat pita.

Can I make this ahead for the week?

Yes.

Make a batch and store it for up to 3 days. For the best texture, keep chopped cucumbers or extra add-ins separate and mix them in just before serving.

How do I prevent a sulfur smell?

A strong smell usually comes from overcooked eggs. Stick to the timing, cool them quickly in an ice bath, and store the salad chilled in a sealed container.

Is this good for a high-protein diet?

Yes.

Eggs and Greek yogurt are both protein-dense. Pair with high-fiber bread or veggies to balance the meal and keep you full longer.

Can I use egg whites only?

You can. The flavor will be milder and less rich, so bump up the seasoning and maybe add a teaspoon of olive oil for body.

What can I use instead of Dijon mustard?

Yellow mustard works in a pinch, though it’s sharper.

For a mellow option, try whole-grain mustard or a small spoon of prepared horseradish for a kick.

Final Thoughts

Healthy Egg Salad with Greek Yogurt gives you the comfort you want, without the heaviness you don’t. It’s quick to throw together, easy to customize, and sturdy enough for meal prep. Keep the seasonings bold, the yogurt thick, and the eggs tender, and you’ll have a lunch that feels fresh every time.

Simple, satisfying, and smart—this is egg salad you’ll actually crave.