This healthy egg salad recipe is luscious yet light, made with Greek yogurt, turmeric, and cilantro. You are going to love this protein-packed lunch which is simply delicious mounded on toast or dolloped right on top of salad greens.
As long as you are interested in eggs, be sure to check out my Jammy Eggs for the secret to perfect soft-boiled eggs, every time. It's a classic recipe and the only thing you need is ‘eggs'. If you are looking for a springtime showstopper, you have to make my Beet Pickled Deviled Eggs. They are as tasty to eat as they are pretty to look at.
Egg salad is a classic dish made with a few simple ingredients that can be personalized in different ways to suit your taste. Playing with the seasoning and components of this versatile dish is a great way to put a fresh spin on a tried and true classic. This version takes the classic egg salad recipe for a healthier twist and swaps out mayo for Greek yogurt. Fresh dill is exchanged for cilantro and standing in for fresh celery is a sprinkling of green onions for a bit of crunch and texture. No matter how you choose to personalize it, egg salad is one of those classic simple recipes that can be made with ingredients easily found at any grocery store.
WHY YOU WILL LOVE THIS HEALTHY EGG SALAD RECIPE
- A healthier variation on traditional egg salad. Greek yogurt is a fantastic swap out for mayonnaise or sour cream. It provides that lush creamy texture with added tangy flavors from the yogurt, plus the benefit of beneficial probiotics for gut health! Turmeric, adds numerous health benefits, and creates a beautiful saffron yellow color and an exotic warming spice to a dish.
- Protein powerhouse. This delicious egg salad is a protein-packed easy recipe to help you plow through a busy workday. It is also a super easy spread on toast in the morning or to enjoy in lettuce wraps.
- Meal prep master. Meal prepping is one of my favorite ways to set myself up with healthy recipes and meals for the busy week. This egg salad is quick and easy, has great flavor, and is perfect for healthy lunches. Leftover egg salad also makes a delicious sandwich on whole-grain bread.
Tasty Ways and healthy days ahead!
INGREDIENTS AND SUBSTITUTIONS
Detailed measurements and ingredients can be found within the recipe card at the end of this post.
- Organic Eggs- I am a stickler when it comes to the quality of the eggs that I eat. Organic matters here, or find a small local farm and purchase their eggs, or (in my dream life) raise your own chickens! Seriously though, if you have your own chickens – hero status! Non-egg eaters could use tofu that has been pressed between two paper towels to remove some of the moisture and then cut into small squares, or simply crumbled.
- Greek Yogurt- I love the addition of greek yogurt in egg salad, the sour tangy bite helps to cut the richness from the eggs. Adding in plain yogurt also gives a welcome boost of gut-friendly beneficial probiotics! Any type of plain yogurt will work, greek yogurt is just thicker. Mayonnaise would also work in this recipe.
- Dijon Mustard- Mustard is the secret ingredient to any good egg salad, it provides the perfect balance of acid to the otherwise rich creamy salad. In this recipe, I love how the bright flavor of Dijon mustard pairs with the warming turmeric, but you could also easily swap it out with whole-grain mustard.
- Ground Turmeric- Turmeric in egg salad? Yes, trust me this is a revelation. The idea came to me after making golden scrambled turmeric eggs 10 mornings in a row. I love the warming heat of turmeric combined with rich eggs. In a pinch, yellow curry powder would work as a substitution.
- Scallions- Minced shallot or red onion would be a good substitute, but you definitely want that punch of onion in this dish.
- Cilantro – Use your favorite green herb in this salad if cilantro is not your jam. Fresh chives would be fantastic, fresh parsley would work as well.
TOOLS YOU WILL USE
- A Saucepot
- A Cutting Board
- A Good Knife
- Mixing Bowl
- Measuring Cups
- Measuring Spoons
INSTRUCTIONS
- Prepare hard-boiled eggs. Boil in a lidded saucepan for 12 minutes.
- Cool eggs to room temperature. After the eggs have cooled to room temperature, peel and dice. Place in a large bowl.
- Make the mixture. Add chopped green onion and cilantro to the chopped egg mixture.
- Make the dressing. Whisk dressing ingredients in a separate bowl.
- Bring it all together. Combine egg mixture with dressing and season with salt to taste. Stirring gently until all is combined.
- Serve and Enjoy. Serve as you like it, wrapped in lettuce leaves or spooned on a cracker. You get the idea.
EXPERT RECIPE TIPS FOR THE PERFECT EGG SALAD
- Use good quality, fresh organic eggs.
- Follow the instructions in the recipe card for cooking eggs, a perfect hardboiled egg is key to this salad.
- Whisk and season your dressing well. You want a lovely creamy dressing to fold into your eggs and it should be flavorful. Taste your dressing and adjust the seasoning before adding it to the eggs.
STORAGE INSTRUCTIONS
Egg salad will keep fresh for 5 days. Store egg salad leftovers in an airtight container in the fridge. Be sure not to let it sit at room temperature for more than 2 hours as it may start to go bad.
FAQ
Egg salad is delicious on a sandwich, especially on whole grain bread. If you are gluten-sensitive, It's excellent in a lettuce wrap or in lettuce cups. Of course, it is also amazing straight out of the bowl. I can polish off a portion while making this for a quick lunch.
If you want a creamy dressing for your egg salad Greek yogurt is the perfect substitute for mayo. You can then add similar seasonings like mustard or fresh herbs which will enhance the salad. Another great alternative to mayo is pesto. Pesto is wonderfully flavorful and works brilliantly with the eggs in the salad.
NUTRITION NERD CORNER 🤓 WHAT KIND OF EGGS SHOULD YOU BUY?
Free-Range vs. Cage-Free vs. Pasture-Raised vs. Organic
The best eggs come from chickens that are allowed to live as natural a life as possible and are fed organic feed. Meaning they are allowed outdoors in the sunshine, to roam and peck in a pasture. The best eggs would be labeled pasture-raised and organic.
Ethics and practices vary in food labeling but here is a breakdown of the types of eggs you may encounter.
- Free-Range. This label guarantees that the chickens are allowed outside though the environment varies according to the producer and farm
- Cage-Free. These chickens are not kept in cages though it does not mean that they are allowed to roam free in a pasture.
- Organic. Organic labeling is monitored by the government and this label ensures that the chickens are fed good organic feed. This is important,
- Pasture Raised. These chickens are allowed to roam in a natural pasture in the sunshine. They produce eggs with vibrant yolks that are full of nutrients.
DIETARY MODIFICATIONS FOR THIS RECIPE
This recipe is gluten-free, vegetarian, and keto-friendly.
- Vegan. Substitute tofu for eggs and a plant-based yogurt or mayo for Greek yogurt.
- Low Fodmap. Use Lactose-free yogurt or coconut plain yogurt in place of the Greek yogurt in this recipe. Use 1/4 of the number of scallions and only the green part.
- Whole 30. Use a ‘clean' mayo in place of yogurt. Make sure that the mayo is made with avocado oil and without added sugar.
- Paleo. Use a ‘clean' paleo-friendly mayo in place of yogurt. Make sure that the mayo is made without added sugar.
I can’t wait for you to try this Healthy Egg Salad with Greek Yogurt and Turmeric! When you make it, snap a photo and tag me on Instagram @abrapappa or use the hashtag #abraskitchen so I can feature your photo!
If you’ve tried this recipe, don’t forget to rate and leave a comment below. I love to hear from people who’ve made my recipes!
Healthy Egg Salad with Greek Yogurt and Turmeric
Ingredients
- 6 large organic eggs
- 1/2 cup Greek Yogurt
- 1/4 tsp. ground turmeric
- 1 1/2 tsp. Dijon mustard
- 1/4 cup scallions, thinly sliced (1 scallion)
- 1/4 cup cilantro, chopped
- 1/4 tsp. sea salt
Instructions
To Hard Boil Eggs
- Bring water to a boil in medium saucepan.
- Carefully, add in eggs.
- Cover with lid, turn off and remove from heat.
- Allow eggs to sit in the pot for 12 minutes.
Egg Salad
- Peel eggs and dice. Add to a bowl with scallions and cilantro.
- In a small bowl, combine Greek yogurt, turmeric, mustard and salt. Whisk until well combined.
- Pour yogurt into egg mixture. Stir ingredients until well combined.
- Serve on butter lettuce leaves or on bread or crackers. Ya know egg salad.
Notes
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- Use good quality, fresh organic eggs.
-
- Follow the instructions for cooking hard-boiled eggs, a perfect hardboiled egg is key to this salad.
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- Whisk and season your dressing well. You want a lovely creamy dressing to fold into your eggs and it should be flavorful. Taste your dressing and adjust the seasoning before adding it to the eggs.
Nutrition
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