This healthy egg salad 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.
All these little things that you do every day to boost and invigorate your health matter. Do not underestimate the power of these small changes to push you toward your health goals.
Greek yogurt is a fantastic swap out for mayonnaise or sour cream. It provides that lush creaminess that you love with an added twang from the yogurt, plus the benefit of beneficial probiotics for gut health! Spices like turmeric, with numerous health benefits, bring that saffron yellow color and an exotic warming spice to a dish.
This is what I have done with your run-of-the-mill egg salad— a few swaps and additions to make the salad brighter, healthier, and honestly… tastier! This protein-packed salad will help you plow through a busy workday. It is also a super easy spread on toast in the morning.
I remember my mother in the ‘80’s making this layered egg salad for her favorite lunch on the go. She would pack raw spinach leaves into the bottom of the container, then the egg salad in the center, and the top would be a scattering of frozen sweet peas. She said, by lunch, the peas had a lovely pop of sweetness.
I hope that you are on the run with places to go and people to see. It is so invigorating to see the world opening up again. Remember, swap-outs are a simple way to make dishes healthier.
Let’s Get Cooking!
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 dijon mustard pairs with the warming turmeric, but you could also easily swap 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. Chives would be fantastic, parsley would work as well.
TOOLS YOU WILL USE:
- A Saucepot
- A Cutting Board
- A Good Knife
- Mixing Bowl
- Measuring Cups
- Measuring Spoons
- Hard-boil eggs in three easy steps:
- Bring water to a boil in a saucepan.
- Add in eggs carefully.
- Clamp-on lid and remove from heat. Allow eggs to sit for 12 minutes.
- Peel and dice eggs. Place in a mixing bowl.
- Chop herbs and scallions. Add to eggs.
- Whisk dressing ingredients in a separate bowl.
- Combine egg mixture with dressing. Stirring gently until all is combined.
- Serve as you like it, wrapped in lettuce leaves or spooned on a cracker. You get the idea.
RECIPE TIPS: Secrets to a great egg salad:
- You want good quality, fresh organic eggs.
- Follow the instructions for cooking eggs, you want a perfect hardboiled egg to add to your 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.
Egg salad will keep fresh for 5 days. Store leftovers in an airtight container in the fridge.
Can you mix eggs and yogurt?
Yes. Yogurt and eggs work well together. In an egg salad, yogurt lightens the dish but still gives it that creaminess that you want in egg salad.
What can I substitute for mayo in egg salad?
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.
MORE RECIPES YOU WILL LOVE:
Greek Crunch Salad
Seared Scallop Nicoise Salad
Mediterranean Chickpea Salad with Halloumi
Spicy Thai Broccoli Salad with Peanut Dressing
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!
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