Be sure to read through for tips and ways to serve this healthy egg salad recipe.
Having spent my college years in the Midwest, I’ve had my share of cafeteria-style egg salad. You know the kind…mushed egg salad, drowned in mayonnaise. When I moved out of the dorms into the grown-up apartments across the street, I experimented a little with a healthier version of that egg salad. I simply replaced the mayo with Greek yogurt. Added more celery for extra crunch. Plus some fresh herbs for better flavor. But, I have finally arrived at a healthy egg salad I can totally stand behind. An egg salad with a bright Mediterranean twist. Loaded with texture, color, and flavor. No heavy mayonnaise to mask the eggs. And no, in this recipe, we don’t just use Greek yogurt to healthify it the egg salad. Here, simply seasoned hard boiled eggs are combined with herbs and other fresh favorites including avocados, tomatoes, cucumbers and red onions. A beautiful composed egg salad that is truly more than the sum of its parts! And if you’ve ever wondered, “how to make egg salad healthy?” This fun Mediterranean twist on egg salad is your answer! And how beautiful does it look?!
What’s in this Healthy Egg Salad?
I’ll say right now that this egg salad is not only low-calorie and a low carb egg salad, but it’s also on my list of Mediterranean diet recipes, and for good reason! Let’s dig into what’s in this healthy salad and the fun Mediterranean twist.
There are a couple of components to this somewhat “composed” salad:
1- Hard-boiled eggs (the base of the egg salad) Here, the beautiful hard boiled eggs shine as the star ingredient–we don’t mush them up, and no heavy mayonnaise to drown them. Instead, hard-boiled eggs are quartered and simply seasoned with a little sweet Aleppo pepper and sumac, adding wonderful depth, some tang, and a very little bit of heat, without overwhelming the eggs (you can find Aleppo pepper and sumac at our online shop.) Then, we add a good handful of parsley, fresh mint, and a drizzle of extra virgin olive oil–a gentle mix to combine. For all our tips and tricks to the best hard-boiled eggs, including the best way to peel and store them, check out our How to Boil Eggs essential guide. 2. Avocados, tomatoes, and cucumbers (the fresh toppings) While the herbed egg mixture serves as the base of this healthy egg salad. The second component of this composed salad is a beautiful combination of fresh ingredients– avocados, tomatoes, cucumbers, and a bit of chopped onions (you can use shallots, if you like.) And again, I give these ingredients a mix with a bit of my Aleppo pepper and sumac, extra virgin olive oil, and a squeeze of lemon juice. I love to serve this layered salad on a beautiful platter, starting with the egg mixture at the bottom and my fresh avocado, tomato, and cucumber salad on top. Now you see that this Mediterranean-style egg salad is not your average. Every bite does have the little bit of that creamy satisfaction from eggs and avocados, coupled with bright and fresh flavors from herbs, tomatoes and cucumbers.
Here’s How to Make This Egg Salad
How to Boil Eggs for Egg Salad?
Hard boiled eggs are the star of this salad. I know some cook their hard boiled eggs in an Instant Pot, but I have always used this stove-top method and it works every single time. Here is how:
Slice the eggs into quarters (or wedges). Add them to a mixing bowl. Season eggs with kosher salt, pepper, 1 1/2 tsp Aleppo pepper and 1/2 tsp sumac. Add fresh herbs and drizzle of extra virgin olive oil (I used Early Harvest Greek extra virgin olive oil). Toss gently to combine, then transfer to a serving platter.
Step 2: Prepare Fresh Ingredients: Avocados, Tomatoes and Cucumbers
Clean the mixing bowl (or in a separate bowl), add tomatoes, cucumbers, and diced avocados. Add chopped onions. Season with kosher salt, pepper, 1 tsp Aleppo pepper and 1/2 tsp sumac. Add lemon juice and drizzle extra virgin olive oil. Toss to combine.
Step 3: Assemble Egg Salad
Add the dressed veggies on top of the eggs. Give everything a gentle toss. Set aside for a few minutes before serving. Enjoy!
- Arrange eggs in one single layer in the bottom of a saucepan. Cover with water by about 2 inches or so.
- Heat the pot over high heat and bring the water to a rolling boil (add about 1/2 tsp of salt to water to help prevent eggs from cracking and to make them easier to peel.)
- Turn heat off. Cover and let sit for about 10 to 12 minutes or so for hard boiled eggs. If you prefer your eggs softer and more creamy, remove them from the water at about 6 yo 7 minutes.
How to Peel the Eggs Perfectly?
I’ve heard that slightly older eggs are easier to boil and peel. So I guess, buy your eggs a few days before you are ready to make this recipe. For the easiest way to peel your hard boiled eggs this is what I do. Once the eggs are ready, immediately pour off the hot water, leaving the eggs in the pot. Gently shake the eggs in the pot back and forth to lightly crack the shells. Add cold water and a few ice cubes and let sit until cool enough to handle (about 15 minutes.) Peel the eggs and proceed with the recipe.
Can you prepare this Egg Salad in advance?
Meal prep mavens are always looking for ways to get a head start. I don’t blame you! You can prepare parts of this low carb egg salad in advance, but assemble a few minutes before serving. Here is how:
Boil eggs in advance. I usually do this one night in advance. Let eggs cool completely and store in the fridge. Prepare vegetables and herbs. Chop parsley and mint. Slice tomatoes and dice the cucumbers…etc. Wait on the avocado though, you don’t want it to change colors and turn brown. Store the veggies in the fridge in a tight-lid glass container and do not mix them. Do not add spices, olive oil or lemon juice until later. A few minutes before you are ready to serve, mix the eggs with the fresh herbs, spices and extra virgin olive oil. Transfer to a beautiful serving platter. Then, mix the veggies, avocados, spices, extra virgin olive oil and lemon juice. Add the veggies on top of the eggs. Serve (if you do this a few minutes before serving, this allows a bit of time for flavors to marry.)
How to Serve Mediterranean-Style Healthy Egg Salad?
This fun Mediterranean twist on egg salad may have you thinking, how do I serve this egg salad? The answer is, there is really no right or wrong way to serve it. Here are a couple of ideas:
For brunch, serve this egg salad as is on a beautiful platter next to things like falafel, tabouli salad, tzatziki sauce or hummus. Add homemade pita chips to go along! Serve it in lettuce wraps for an easy low-carb lunch. And yes, you can absolutely slap it on top of your favorite piece of whole wheat or whole grain toast.
More Salads to Try: Chickpea Egg Salad Mediterranean Avocado Salad Moroccan Carrot Salad More Mediterranean Diet Recipes Here. NEVER MISS A RECIPE! JOIN MY FREE E-MAIL LIST HERE. SHOP OUR ONLINE STORE FOR QUALITY OLIVE OILS, ALL-NATURAL SPICES AND MORE. 5 from 20 reviews
