Easy, Healthy Egg Salad


 When I was a kid I was obsessed with egg salad sandwiches.

My mom didn’t make them for me at home, so anytime we went out to lunch, that’s what I would eagerly order.

You may say this is where my egg obsession all started (for those who don’t know I eat six egg whites every morning and have hardboiled eggs on hand pretty much 24/7).


It wasn’t until pre-college when I learned about healthy eating that I actually took a second to consider what I was consuming when I downed this two-pound creamy mass of egg mixture.

When I learned about the massive amounts of mayonnaise this stuff is packing, I bid a tearful goodbye to my favorite sandwich.


More recently, I’ve learned that there are healthy ways to make your own mayonnaise (which I hope to do here soon) but the majority of egg salads do not contain these whole foods — rather a conglomerate of soybean oil, sugar, modified starch and other unsavory ingredients.


Regardless, I recently found a way to recreate my beloved sandwich with no mayonnaise whatsoever.

This approach is extremely simple, delicious and lacking all the unhealthy components of your traditional egg salad.


A little greek yogurt and olive oil give this mixture a perfectly creamy consistency, and a few everyday spices lend it that classic flavor.

This recipe has about half the calories and fat of the average egg salad recipe with the same amount of protein.

Try it next time you’re brown-bagging it to school or work, or test it out on your kids – I’m sure little Whitney would have never known the difference!

4.5 from 2 reviews
Easy, Healthy Egg Salad
Prep time
Cook time
Total time
Easy, healthy egg salad. Lower in calories and fat than your typical egg salad but full of flavor!
Recipe type: Side, Lunch, Snack
Cuisine: American
Serves: 2
  • 6 Eggs
  • 2 T. Fat Free Greek Yogurt
  • 1 tsp. Extra Virgin Olive Oil
  • ½ T. White Vinegar
  • ¼ tsp. Salt
  • ¼ tsp. Smoked Paprika
  • Pepper to taste
  1. Place eggs in a pot and cover with water. Add a splash of vinegar and salt.
  2. Bring water to boil. Once boiling, turn off the heat and cover your pot. Let the eggs sit in the hot water for 10 minutes.
  3. Drain the pot and rinse eggs with cold water. You can either make the egg salad immediately, or refrigerate your hardboiled eggs for later use.
  4. Peel eggs. Remove the yolk from 4 of the eggs. Roughly dice the 2 eggs and 4 egg whites.
  5. Add the remaining ingredients to your eggs.
  6. Enjoy as is or add to a sandwich or salad!
Nutrition Information
Serving size: ½ Calories: 130 Fat: 7.5 Carbohydrates: 1 Sugar: 0 Protein: 13


 Weigh In: Are you as obsessed with egg salad as I am? Have you ever tried making it mayo-free?


  1. LOVE egg salad. Although if leave in a few more yolks for the brain-healthy choline, I do like that this is lower in fat. And looks delicious either way:)
    Ellen recently posted…Gwyneth Paltrow’s DaughterMy Profile

  2. This sounds so yummy, healthy and easy! I honestly haven’t had egg salad in years and years. My mom made a great recipe that was similar to a healthy deviled egg and she added in mustard and dill relish (and a touch of celery seed and pickle juice). It was so good!
    Jana @ Happy a Wife Healthy Life recently posted…Dark Chocolate Mocha No-Bake Cookies (+ Giveaway!)My Profile

  3. I know what you mean about having hard boiled eggs on hand at all times. Such an easy snack and I LOVE the idea for this recipe because it makes sense egg sandwiches aren’t so healthy with all the mayo. This looks so good and healthy. Would the recipe idea work for deviled eggs too? I love deviled eggs. 🙂

    Dale Janee recently posted…Uncaged in ZurichMy Profile

  4. I love egg salad – I will have to try this version. I usually make it with mustard and just a tiny bit of mayo.
    Kim recently posted…The Legs Feed the Wolf (3/1 – 3/7)My Profile

  5. This version is a must! I use a TON of vegenaise in mine!
    Bethann Wagner recently posted…A New AdditionMy Profile

  6. I love egg salad, but I am not a mayo fan anymore. Thanks for the recipe idea!
    Lauren @ The Bikini Experiment recently posted…Grilled Vegetable Citrus SaladMy Profile

  7. LOVE making egg salad this way- So good, or with an avocado!
    Arman @ thebigmansworld recently posted…Far More Singapore- The emerging Foodie DestinationMy Profile

  8. I totally forgot about egg sandwiches. I am certain that my toddler would love them. Thanks for the reminder, and a great alternative recipe that is healthy! xx
    Krissy @ Pretty Wee Things recently posted…Asian-inspired salad bowl with the BEST Asian inspired dressing (sugar free)My Profile

  9. Egg salad sandwiches will always remind me of my mom. She’d whip them up to munch on during movie nights or as a quick lunch. She’s passed away but I still continue our little tradition with my kids. I will definitely have to try this recipe. I’m always looking for ways to make my fave foods healthier 🙂 I am an egg addict as well, 4 egg whites every breakfest! Any chance you know how to make healthy hot chocolate? Lol. I’m from Newfoundland & nothing tastes as good as hot chocolate during the cold winter days!

    • Whitney English says:

      Hello, fellow egg-addict! That’s so nice that you carry on this tradition with your own children 🙂

      Healthy hot chocolate? Hmmm – maybe warm unsweetened vanilla almond milk over low heat on the stove and add unsweetened cocoa and a little stevia or coconut sugar? Let me know if it works!

  10. Jennifer Sinquefield King says:

    My mom use to make egg salad sandwiches when I was a kid- boiled eggs, mayo, and she added green olives with pimentos (spelling?)

Mentioned Elsewhere:

  1. […] Easy, Healthy Egg Salad – To Live and Diet in L.A. // Forget the mayo, and sub in greek yogurt, olive oil and white vinegar. […]

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