A low calorie, high protein egg salad recipe
When it comes to “salads” for sandwiches, egg salad is one of my favorites. I love a good chicken salad, too. I’m more than glad to pass on tuna salad. But, a good egg salad sandwich can’t be beat.
However, like so many good foods, egg salad isn’t necessarily the healthiest food. Then I learned about using plain Greek yogurt as the base for the egg salad and knew I had to give it a try. Now I’m hooked on not only how healthy this Greek yogurt egg salad recipe is but also on how easy it is to make!
For those tracking points for WW, this egg salad recipe is only 1 point per serving (as of May 2023). Not too shabby!
How to boil eggs
One of the first things I had to learn in making good deviled eggs was to boil them correctly. I didn’t want them to be over-boiled and get that dark tint to the yolk. Having them be soft boiled also wouldn’t work. Like Goldilocks, I want boiled eggs that are just right. So, here’s what I’ve found that works best.
First, start with older eggs. I’m not saying expired eggs, but the fresher your eggs are, the more difficult they are to peel so they’re smooth. Next, fill a pot about 2/3 full with warm water and add a dash or two of salt. (The salt will help the shells come off a bit easier.)
Put the pot on your cold stovetop. Carefully place four eggs into the pot. Put a lid on the pot, and turn the stove on high heat. Leave them be. When the water begins boiling, turn off the heat. Leave the eggs on the warm stovetop for 10 to 12 minutes. Transfer the eggs to a bowl and fill it with cool water. Add in ice cubes and let the eggs sit until they are completely cool.
Prep the eggs
Once your eggs are cooled, you’re ready to start prepping them. I usually tap them on the countertop to crack the shells and then peel them over a paper towel. When I’m finished, I rinse the egg to be sure I have gotten off all bits of shell, and then I place them onto a clean paper towel to dry.
Next you can either chop the eggs into small pieces or put them in your bowl to mash. I’ve done it both ways. I like it better chopping them first just because then the egg pieces are a bit smaller in the egg salad, but either way works.
Make the egg salad
Place the boiled eggs — chopped or whole — into a mixing bowl. Add 1/3 cup plain Greek yogurt, 1/2 tablespoon mayonnaise, 1 teaspoon yellow mustard, 1 teaspoon Ranch dressing and 1/2 teaspoon honey mustard. (If you don’t have honey mustard, add some extra yellow mustard.) Sprinkle in salt and pepper to taste.
Using a fork or your potato masher, mash all the ingredients together.
Once everything is mashed to the size you like, use a spoon to stir a few times and make sure all the ingredients are well combined. Serve it immediately or store the egg salad in an airtight container in your refrigerator for five to seven days.
Greek Yogurt Egg Salad
- 4 eggs
- 1/3 cup plain Greek yogurt
- 1/2 tablespoon mayonnaise
- 1 teaspoon yellow mustard
- 1 teaspoon Ranch salad dressing
- 1/2 teaspoon honey mustard
- Salt and pepper to taste
- Fill a pot about 2/3 full with warm water and add a dash or two of salt. Put the pot on your cold stovetop. Carefully place 4 eggs into the pot. Put a lid on the pot, and turn the stove on high heat. Leave them be.
- When the water begins boiling, turn off the heat. Leave the eggs on the warm stovetop for 10 to 12 minutes. Transfer the eggs to a bowl and fill it with cool water. Add in ice cubes and let the eggs sit until they are completely cool.
- Once the eggs are completely cool, you can either chop them into pieces or leave them whole. (I prefer chopping for smaller egg pieces.) Place them into a mixing bowl.
- Add the Greek yogurt, mayonnaise, yellow mustard, Ranch salad dressing and honey mustard. Add a bit of salt and pepper to taste.
- Use a potato masher and mash the ingredients together well. Once the egg salad is the desired consistency, use a spoon to stir a couple of times.
- Serve immediately or store in an airtight container in the refrigerator for five to seven days.