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Macro Friendly Greek Yogurt Egg Salad (High Protein)

published: August 24, 2023

updated: October 25, 2023

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Today, we have a delicious twist on a classic dish that will easily become your favorite. This light and refreshing version of the traditional egg salad is packed with protein and bursting with flavors that will surely satisfy your cravings.

Greek yogurt, known for its creamy texture and tangy taste, takes center stage in this recipe, replacing the usual mayonnaise. Not only does it lend a velvety smoothness to the salad, but it also adds a delightful tang that complements the other ingredients perfectly. By using Greek yogurt as the base, we create a healthier alternative without compromising on taste or texture.

In addition to the creamy Greek yogurt, we'll be incorporating hard-boiled eggs, which provide a rich and velvety texture to the salad. The eggs are boiled to perfection, ensuring a firm yet tender bite in every spoonful. To add a burst of freshness, we'll be introducing a medley of herbs and spices, creating a symphony of flavors that will awaken your taste buds. 

I’ve never been a fan of egg salads, but this version is light and packed with flavor! Get ready to experience the magic of this Greek yogurt egg salad as we bring together simple ingredients to create a satisfying and nourishing dish. Let's get started!


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3 Reasons Why You Will Love This Macro Friendly Greek Yogurt Egg Salad Recipe

  1. Healthier Alternative: One of the reasons you will love this Greek yogurt egg salad recipe is that it offers a healthier alternative to traditional egg salad. By swapping out mayonnaise with Greek yogurt, we significantly reduce the fat content while still maintaining a creamy and satisfying texture. Greek yogurt is also a great source of protein, calcium, and probiotics, making this dish a nutritious option for those looking to watch their calorie intake or follow a healthier lifestyle.
  2. Burst of Flavor: This recipe is all about flavor! The combination of Greek yogurt, hard-boiled eggs, and a medley of herbs and spices creates a symphony of tastes that will delight your taste buds. The tanginess of the yogurt complements the richness of the eggs, while the herbs and spices add depth and freshness to the salad. Whether you're enjoying it as a sandwich filling or a topping for crackers, each bite will deliver a burst of flavor that will keep you coming back for more.
  3. Versatility and Ease: Another reason you will love this recipe is its versatility and ease of preparation. Greek yogurt egg salad can be enjoyed in various ways. Serve it as a filling for sandwiches, wraps, or pita pockets, or use it as a dip for fresh vegetables or as a topping for salads. It's a perfect dish for picnics, potlucks, or a quick and satisfying lunch at home. Plus, with simple ingredients and straightforward steps, this recipe is a breeze to make. Even novice cooks can whip up a batch of this delicious salad in no time, making it an accessible and convenient choice for busy individuals or those new to cooking.

Get ready to fall in love with this Greek yogurt egg salad, as it offers a healthier twist, incredible flavor, and versatility that will make it a go-to recipe in your kitchen.

You may also love our macro-friendly greek yogurt chicken recipe

Swaps or Alternatives

If you're looking to make some swaps or alternatives for this Greek yogurt egg salad recipe, here are a few ideas to cater to your personal preferences or dietary needs:

  • Vegan Option: For a vegan version, you can replace the hard-boiled eggs with tofu. Crumble firm tofu and season it with spices like turmeric, paprika, and black salt to mimic the texture and flavor of eggs. 
  • Dairy-Free Option: If you're avoiding dairy, you can use dairy-free yogurt instead of Greek yogurt. There are various options available, such as almond milk yogurt, coconut milk yogurt, or soy milk yogurt. Choose one that suits your taste and dietary requirements and substitute it in equal amounts for the Greek yogurt.
  • Herb Variations: Feel free to experiment with different herbs to give your egg salad a unique twist.You can try cilantro, chives, tarragon, or basil. Each herb will bring its distinct flavor profile, allowing you to customize the salad to your liking.
  • Additional Add-ins: Get creative with additional add-ins to enhance the flavor and texture of the salad. Consider incorporating finely chopped vegetables like celery, bell peppers, or red onions for extra crunch and freshness. You can also mix in ingredients like capers, pickles, or olives to add a tangy and briny element to the salad.

Quick Tip(s)

  • Perfectly Boiled Eggs: Achieving perfectly boiled eggs is crucial for the texture and taste of this Greek yogurt egg salad. To ensure your eggs are cooked just right, place them in a saucepan and cover them with cold water. Bring the water to a boil, then reduce the heat and let the eggs simmer for about 8-10 minutes for medium-sized eggs. Once cooked, transfer the eggs to an ice bath to stop the cooking process and make them easier to peel.
  • Customizable Seasoning: The seasoning of the Greek yogurt egg salad can be customized to your liking. Taste the mixture before adding salt and adjust according to your preference. If you prefer a bit of heat, consider adding a pinch of cayenne pepper or a dash of hot sauce. Don't be afraid to experiment with different herbs, spices, or even a squeeze of lemon juice to enhance the flavor profile to your taste.
  • Let It Chill: After preparing the Greek yogurt egg salad, it's beneficial to let it chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together, creating a harmonious taste. Additionally, the chilling time helps the salad firm up and makes it easier to spread on sandwiches or serve as a dip. The cool temperature also adds to the refreshing nature of the salad, making it even more enjoyable on a hot day.

By following these quick tips, you'll ensure that your Greek yogurt egg salad turns out perfectly seasoned, with well-cooked eggs, and a refreshing texture. Enjoy the process of making this delightful dish and savor every bite of its deliciousness!

FAQ’s

Can I use mayonnaise instead of Greek yogurt?

Yes, you can substitute Greek yogurt with mayonnaise if you prefer a more traditional flavor and texture. Keep in mind that using mayonnaise will result in a higher fat content compared to Greek yogurt.

How long can I store the Greek yogurt egg salad?

The Greek yogurt egg salad can be stored in an airtight container in the refrigerator for up to 2-3 days. Make sure to check for any signs of spoilage before consuming.

Can I make this recipe ahead of time?

Yes, you can make the Greek yogurt egg salad ahead of time. Prepare the salad as instructed, cover it tightly, and refrigerate. The flavors will continue to meld together, making it even more delicious. However, it's best to add any optional toppings or add-ins just before serving to maintain their texture.

Can I freeze the Greek yogurt egg salad?

It is not recommended to freeze this salad as the texture of the Greek yogurt may change and become watery when thawed.

Can I adjust the herbs and spices in this recipe?

Absolutely! The herb and spice quantities in the recipe can be adjusted according to your taste preferences. Feel free to experiment and customize the flavors to suit your liking.

Can I make this recipe vegan?

Yes, you can make a vegan version of this salad by replacing the hard-boiled eggs with crumbled tofu seasoned with turmeric, paprika, and black salt to mimic the texture and flavor.

Can I serve this Greek yogurt egg salad warm?

While the salad is traditionally served chilled, you can enjoy it slightly warm if you prefer. However, keep in mind that the flavors and texture may be slightly different when served warm.

Macro Friendly Greek Yogurt Egg Salad

Jessie Hulsey
Indulge in a lighter and healthier version of a classic favorite with this Greek Yogurt Egg Salad recipe. The creamy and tangy Greek yogurt replaces traditional mayonnaise, offering a delightful twist to this beloved dish. Packed with protein, bursting with flavors, and incredibly versatile, this salad is perfect for sandwiches, wraps, or straight from the bowl!
5 from 2 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner, Entree, Lunch
Cuisine American
Servings 1
Calories 173 kcal

Equipment

  • 1 Mixing bowl
  • 1 Whisk or fork
  • 1 Saucepan
  • 1 slotted spoon
  • 1 Knife
  • 1 Cutting Board
  • 1 Bowl for Ice Bath
  • 1 Spoon or spatula for mixing

Ingredients
  

  • 2 large hard boiled eggs
  • 2 tbsp nonfat plain greek yogurt
  • 1 tbsp pickle relish
  • 1 tsp dijon mustard
  • Salt and pepper, to taste

Instructions
 

  • Start by peeling the hard-boiled eggs and roughly chop them into small pieces.
  • In a mixing bowl, combine the chopped eggs, Greek yogurt, pickle relish, Dijon mustard, salt, and pepper. Mix well until all the ingredients are evenly combined.
  • Taste the mixture and adjust the seasoning if needed, adding more salt, pepper, or other spices according to your preference.
  • If desired, add any optional toppings or add-ins like diced celery, red onions, or capers for extra texture and flavor.
  • Once mixed, cover the bowl and refrigerate the Greek yogurt egg salad for at least 30 minutes to allow the flavors to meld together.
  • After chilling, give the salad a final stir and it's ready to be enjoyed! Use it as a filling for sandwiches, wraps, or eat straight from the bowl.

Notes

Feel free to customize the seasoning according to your taste preferences. Adjust the salt, pepper, and other spices to suit your liking.
Allow the Greek yogurt egg salad to chill in the refrigerator for at least 30 minutes before serving. This enhances the flavors and makes it easier to spread on sandwiches or use as a dip.
Nutrition information may vary depending on brands and ingredients used.

Nutrition

Calories: 173kcalCarbohydrates: 4.6gProtein: 15.5gFat: 9.6g
Keyword high protein, macro friendly
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About the author, Jessie Hulsey

Jessie is a recipe creator and registered dietitian consultant, specializing in weight management, healthy aging, and behavioral nutrition in Atlanta, GA. To lean into her creative side, she loves all aspects of recipe development and food photography. When not working, you can find Jessie at the dog park with her husband and pup, playing in her garden, and scoping out new restaurants!

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