Healthy Egg Salad with Greek Yogurt (No Mayo)

Healthy Egg Salad with Greek Yogurt is a fresh, protein-packed twist on the classic egg salad (egg mayonnaise).

Made without mayo and free from ultra-processed ingredients, it features Swedish-inspired flavours from fresh dill and Dijon mustard.

Perfect for an easy lunch with open-faced sandwiches, classic sandwiches, or served with salad and other cold foods, etc.

Background

Last year, my daughter wanted a Swedish Smörgåstårta for her birthday. 

That’s when I first encountered dill in egg salad (egg mayonnaise) and was totally blown away by it. 

From memory, the recipe I followed used mayonnaise and creme fraiche.

As a family, we’ve gradually been ditching ultra-processed foods, so for us, that also includes seed oils (a hotly debated topic)!

I did spend a couple of weeks trying to devise an extra virgin avocado oil mayonnaise a while ago, but I had to give up. 

You can buy avocado mayonnaise, but it’s prohibitively expensive, with a tiny jar costing around £4.

Therefore, I decided to replace mayonnaise with creamy Greek yogurt and Dijon mustard to emulate the mayo flavour. There was only so long I could survive without my favourite lunch filling!

It’s been a huge hit with the family, so I thought I shouldn’t keep this to myself any longer!

Why You’ll Love Healthy Egg Salad with Greek Yogurt

1. Quick & Easy Lunch: If you include the time to boil and cool the eggs, you can enjoy this egg salad in around 20 minutes.
2. High Protein: Eggs are naturally high in protein, and Greek yogurt is also a source of protein, unlike mayonnaise.
3. UPF-free (Ultra-processed food-free): using just a few simple ingredients.
4. Fewer Calories: Greek yogurt has about half the calories of mayonnaise (which is used in traditional egg salad).
5. Meal Prep: Great for making in advance and serving over a few days. 

How to Make Healthy Egg Salad with Greek Yogurt

For the full recipe, see the Recipe Card at the bottom of this post.

Ingredients

• Greek Yogurt: I find 10% full fat works best for flavour and a creamy texture.
• Hard-boiled eggs (chopped): Large, free-range or organic. For a golden (not overcooked) yolk, boil for 10 minutes, then cool quickly in cold water.
• Dijon Mustard: organic or preservative-free, e.g., Tracklements Smooth Dijon Mustard.
• Fresh Dill (finely chopped): You could use dried dill in an emergency.
• Sea salt flakes: I use Maldon for depth of flavour.
• Black pepper: Freshly ground.

The world really is your oyster when it comes to making changes to this recipe. Why not consider using:

1. Cornichons, gherkins or capers for an additional burst of flavour.
2. Celery for added crunch.
3. Red onion or spring onions (green onions) for a stronger flavour.
4. Fresh parsley, chives, mustard cress, or other fresh herbs in place of dill.
5. A teaspoon of lemon juice or white wine vinegar for added zing.
6. A dusting of cayenne pepper or red pepper flakes to garnish.

Serving Suggestions

There are many different ways to eat this healthy egg salad recipe. Here are just a few suggestions:

• Serve on a bed of salad leaves on rye bread or crisp bread, or as a filling for sourdough sandwiches or flatbread. You could also add wild smoked salmon or Prosciutto.   
• For a keto option, serve in a lettuce wrap or lettuce cups.
• Use as a filling for one of the layers in a Smörgåstårta.
• Enjoy as part of a cold table with sliced meats, cheese, hummus, etc. 
• Use as a topping for half of an avocado.

More Simple Egg Recipes

Here are some more easy egg recipes you should try:

• Curried Egg Mayonnaise with Ham & Sweetcorn Jacket Potato
• Egg & Prawn Open Sandwich with Lemon Mayonnaise 
• Quick Poached Egg & Garlic Spinach Bagel 
• Air Fryer Bake Eggs with Cheese
• Shirred Eggs over Garlicky Swiss Chard 
• Avocado Toast with Burrata 
• Easy Egg in a Hole Bacon Sandwich
• Microwave Scrambled Eggs 

Frequently Asked Questions

This quick and easy egg salad with Greek Yogurt has become one of our go-to lunchtime recipes, served with salad and other high-quality protein foods.

​So, if you’re looking for a healthy lunch idea with plenty of protein, then I can’t recommend this Healthy Egg Salad recipe highly enough!

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Healthy Egg Salad with Greek Yogurt (No Mayo)

Healthy Egg Salad with Greek Yogurt and Dill (No Mayo) is an easy, UPF free lunch idea that you can prep ahead. Perfect for open sandwiches, etc.

Course Light Lunch, Lunch, Snack

Cuisine American, British, Swedish

Prep Time 5 minutes minutes

Servings 4 open sandwiches

Author Camilla Hawkins

Equipment

• 1 Set of measuring spoons
• 1 Digital scales
• 1 Egg slicer
• 1 Small mixing bowl
• 1 Dessert spoon

Ingredients

• 4 large hard boiled eggs organic or free range, chopped (see notes)
• 100 g Greek yogurt full-fat
• 1 teaspoon Dijon mustard organic or preservative free
• 1 teaspoon fresh dill chopped (or to taste)
• Sea salt flakes
• Ground black pepper

Optional Garnish

• Extra fresh dill fronds

Instructions

• Place the chopped eggs, Greek yogurt, Dijon mustard, dill, salt and pepper into a small mixing bowl.
• Mix together until the chopped eggs are just coated in the yogurt dressing. Taste and adjust the seasoning or add more dill if desired.
• Serve on a bed of lettuce on rye bread etc and garnish with extra dill (optional) or chill for later.

Notes

1. For best results, boil the eggs for 10 minutes (I use a kettle to bring the water to a boil before adding it to the pan) and immediately cool them under cold running water. This will ensure soft, golden yellow yolks rather than pale, overcooked ones.
2. For easy chopping, use an egg slicer to slice in one direction and then turn the egg 90 degrees and slice in the other direction.