Greek Yogurt Egg Salad Sandwich
Classic egg salad made healthier with Greek yogurt instead of mayo,
Dijon mustard, and fresh herbs on whole grain bread. 22g protein per
serving with a fraction of the fat.
Egg salad gets a bad reputation as a heavy, mayo-laden sandwich filling,
but this version flips the script. Swapping mayo for Greek yogurt cuts
the saturated fat dramatically while actually boosting protein and adding
a pleasant tang that works perfectly with eggs.
Dijon mustard, fresh chives, and a squeeze of lemon brighten up the
flavor so you won't miss the mayo at all. A little celery adds crunch
that keeps the texture interesting.
Hard-boiled eggs are one of the most nutrient-dense foods you can eat —
complete protein, choline for brain health, and B vitamins. At 22 grams
of protein and under 350 calories, this is a deeply satisfying lunch
that takes minutes to prepare.
✅ Why This Recipe Is Healthy
- • High protein: 22g from eggs and Greek yogurt
- • Healthy swap: Greek yogurt replaces mayo for less saturated fat
- • Brain-healthy: Eggs provide choline for cognitive function
- • Budget-friendly: Simple, affordable ingredients
📊 Why This Recipe Scored 86/100
With an overall health score of 86/100, this recipe is a solid, balanced option. Its strongest area is blood sugar stability (92/100), where a strong 22g of protein helps buffer the glucose response. The main thing holding the score back is sodium balance (86/100), because 430mg of sodium is acceptable but worth keeping an eye on.
How our scoring works
Ingredients
- ✓ 4 large eggs
- ✓ 3 tbsp greek yogurt
- ✓ 4 pieces whole grain bread
- ✓ 1 tsp dijon mustard
- ✓ 1 medium celery
- ✓ 2 tbsp fresh chives
- ✓ 1 tsp lemon
- ✓ 0.125 tsp table salt
- ✓ 0.25 tsp black pepper
- ✓ 1 cup baby spinach
Instructions
-
1
Place eggs in a saucepan and cover with cold water by 1 inch. Bring to a boil, then cover and remove from heat. Let sit for 10-12 minutes.
-
2
Transfer eggs to an ice bath for 5 minutes. Peel and roughly chop — leave some larger chunks for texture.
-
3
In a bowl, mix Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
-
4
Add chopped eggs, finely diced celery, and chives to the yogurt mixture. Fold gently to combine — don't overmix.
-
5
Toast the bread. Layer spinach leaves on two slices, top with egg salad, and close the sandwiches. Cut in half and serve.
Health Scores
Overall Health Score
Excellent Stability
Very Low Sodium
Nutrient Dense
Nutrition Facts
Per Serving
Health Highlights
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