High-Protein Egg Salad with Avocado and Fresh Herbs

Where are my protein lovers at? Egg salad is one of my favorite ways to meet protein goals, and my husband approves too. We love eggs in our house, so whenever we hard-boil a batch we make extra so we can quickly whip up this healthy egg salad for lunches or a post-workout snack.

This healthy egg salad uses just six main ingredients. We mix plain Greek yogurt with a bit of mayonnaise to lighten the texture while keeping the salad creamy and higher in protein.

Healthy egg salad is a go-to lunch around here, especially when the Fit Foodie kitchen has nothing else ready. We almost always have eggs on hand. All you need to do is hard-boil a few eggs, chop them, and mix them with Greek yogurt, mayo, Dijon mustard, sriracha, and a pinch of paprika.

What you need for healthy egg salad

Made with just six ingredients, this version is simple and approachable. Use quality basics and adjust to taste. You will need:

• Hard-boiled eggs: 8 large hard-boiled eggs for this batch. Cooking time determines yolk doneness — aim for medium to fully set yolks for best texture.
• Plain Greek yogurt: a lighter alternative to all mayo. Any plain Greek yogurt will work.
• Mayonnaise: we use a little mayo to keep richness. Use your preferred type.
• Dijon mustard: adds tang and depth to the flavor.
• Sriracha: a small amount adds heat — adjust to your spice tolerance.
• Paprika: a pinch for color and a hint of smokiness.

Substitutes for mayo: Greek yogurt is our top choice, but plain sour cream can also work if you prefer.

How to make healthy egg salad

Prepare hard-boiled eggs

Start by cooking 8 large eggs using your preferred method. There are several easy techniques — stovetop, oven, or air fryer. After cooking, transfer the eggs to an ice bath and let them cool for a few minutes; this helps with peeling and prevents overcooking.

Peel and chop the eggs

Once cooled, peel the eggs and give them a rough chop. Place the chopped eggs into a large bowl. If you’re peeling soon after cooking, the ice bath will make the shells come off more cleanly.

Add flavors and mix

Add 1/3 cup plain Greek yogurt, 2 tablespoons mayonnaise, 1 teaspoon Dijon mustard, 1/2 teaspoon sriracha (or to taste), and paprika to the bowl with the eggs. Stir until everything is combined. Use a fork or wooden spoon to mash some of the eggs while leaving other pieces chunkier — this creates the ideal egg-salad texture.

Enjoy

Serve right away or chill. The flavors meld in the refrigerator, so a short rest can improve the taste. Store leftovers in an airtight container for up to 5 days.

How to serve egg salad

This healthy egg salad shines on its own with a fork, but it’s also delicious in many ways. Ideas to try:

• Spread on crackers for a crunchy bite
• Use as a dip with tortilla chips or vegetable sticks
• Roll into a tortilla for a quick wrap
• Make a classic egg salad sandwich on your preferred bread
• Serve on a bed of greens such as spinach, romaine, kale, or arugula for a lighter meal

Store your leftovers

Keep egg salad in an airtight container in the refrigerator for up to 5 days. For best texture, give it a gentle stir before serving if it has separated slightly. Discard if it develops an off smell or appearance.