Low Fat Egg Salad

how to make low fat egg salad

The perfect breakfast, lunch or snack is just a few short steps away with this recipe for low fat egg salad.  No need to run to your local deli to pick some up – my version is healthier, faster and more delicious! Eggs are packed with nutrition (protein!), economical, hugely versatile and delicious! Similar to my recipe for lentils with butternut squash and kale, this recipe can be enjoyed at any time of day.  Yum.

Btw, THE FIRST PHOTO! I don’t even know…over 1,200 likes on Instagram?! I’m flattered.  And shocked! But so many of you asked for the recipe, and here it is.

Ingredients for two servings:

8 eggs, hard boiled and peeled
2+ tbsp low fat yogurt (lately I’ve been obsessed with Siggi’s), or more depending on your taste – I prefer a drier egg salad
2 tbsp finely diced red onion
2 tbsp capers, drained
1/8 tsp dry mustard
1/2 tsp red pepper flakes
4 high fiber crackers (like these or your favorite whole grain cracker)
salt + pepper to taste (though you might not need any additional salt thanks to the briney capers)
optional add-ins: low fat mayonnaise, grainy mustard, curry powder, chopped pickles


  1. Slice each egg in half and remove and discard the yolks from 4 eggs, set whites aside
  2. Place 4 whole eggs and the de-yolked whites in a medium bowl and begin to mash
  3. Add yogurt, red onion, capers and dry mustard (plus any additional optional add-ins)
  4. Continue to mash eggs and combine with yogurt mixture until well incorporated
  5. Evenly distribute egg salad over crackers, top each with red pepper flakes and serve immediately
  6. Egg salad can be refrigerated before serving – my preferred technique

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Hard boiled eggs make an excellent on-the-go snack, and if you’re feeling ambitious, boiling up a big batch makes this recipe (and many others!) that much easier.

This egg salad would be equally delicious served over salad greens, on toast or in a tortilla, bu the extra fiber from the crackers really makes this a very satisfying meal.  Plus, adding extra egg whites to the whole eggs not only means we can eat more (yay!) but we’re getting more protein and all the nutrients found in the yolk.

How do you like to make egg salad?  Spicy? Extra cold?  Curried? Share your thoughts, I’d love to hear from you! Hope you enjoy…