Healthy Egg Salad with Greek Yoghurt

Ok yes, I appreciate that sandwiches can be a bit samey.  But my Healthy Egg Salad With Greek Yogurt sandwich is one with a difference.  Deliciously creamy egg and nutritious mashed avocado.  A sprinkling of crunchy spring onion and red pepper for colour and all sandwiched between lightly toasted sourdough to offer contrast to the texture.  It packs quite a punch too with a little chili and a hint of Dijon mustard.  You’ll be satisfied through til dinner time.

All too often lunch can be rushed and a bit of an after-thought, but this recipe takes very little time to prepare and is healthy and nutritious too.  The egg filling can be prepped in advance and then all that’s left is a quick assembly job and a decision about whether you enjoy it as an open top sandwich or made traditionally between two slices of bread.

I’ve struggled lately with inspiration for lunch ideas that are, well..  a little less samey.  Dinner is always top of my agenda as it’s the meal in our house that brings us all together around the table.  As for lunch, I’ve usually boxed up leftovers from the night before but sometimes, eating the same as I did the previous night is not what I want.  This delicious egg salad with Greek yogurt is a new lunchtime favorite!

Egg Salad with Greek Yogurt Ingredients

It goes without saying that you should use fresh eggs and free range too.  It’s easy to tell if eggs are past their best as soon as you crack them open.  The white will become more transparent rather than milky white, the yolk will become watered down and a little flat and the whole thing will taste well, eggy.  Fresh eggs on the other hand don’t have much smell.

To tell if your egg is fresh a good test is to drop them into a bowl of cold water.  If the egg sinks its fresh and good to eat.  If it floats then it should be discarded as this is a clear indication that it’s not fresh.

Eggs contain a good source protein, essential vitamins, omega-3 fatty acids and antioxidants making them a healthy and low cost option to include in your diet as well as if you are counting calories.

I’ve opted for Greek yoghurt to combine the chopped hard-boiled egg.  It’s creamy yet lower in calories than mayonnaise.  It also has a high amount of protein so it’s a good healthy option that will fill you up.  

Adding the Dijon mustard and lemon juice to the Greek yoghurt and egg mixture will ensure the whole thing has a lively kick so you won’t feel as though you are missing out by not having mayonnaise.

I’ve also added diced red pepper and finely sliced spring onion and chives to my egg mixture.  It’s pretty to look at and adds extra nutrition, not to mention a crunchy texture.

I like to add a hint of chilli to the mashed avocado for added punch and it just seems to bring the whole ensemble together.  Feel free to add more or leave it out if you prefer less chili heat.

I use lightly toasted sourdough to add texture and provide structure to hold the soft egg and avocado filling.  The fermenting process used to make sourdough means it’s good for digestion and helping to control blood sugar.

Egg Salad with Greek Yoghurt Recipe Variations

What can I use instead of sourdough bread?

You want a bread that will provide crunch and texture to contract against the soft egg and avocado filling.  The bread needs to have structure and not go soggy or fall apart as the filling soaks into it.   Choose a bread that is dense or can toast well.  Bagels would work well, as would rye bread or a multigrain or wholegrain. 

As delicious as it is, I’d avoid anything too freshly baked because it will just fall apart on first contact with the filling. 

If you find yourself with a glut of eggs and avocado, why not try my take on devilled eggs with a Mexican twist? Instead of using traditional mayonnaise, I combine the egg yolk with mashed avocado before carefully spooning back into the egg white cases. They make a delicious breakfast or appetizer. Click the link for details.

Egg Salad with Greek Yogurt Recipe

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Egg Salad with Greek Yoghurt Recipe

Course Salad
Prep Time 20 minutes
Cook Time 8 minutes
Servings 2

Ingredients

  • 4 slices of wholemeal sourdough bread lightly toasted
  • 4 large eggs
  • 1 rounded tablespoon fresh snipped chives
  • 2 spring onions finely sliced
  • ¼ red pepper seeds removed and finely diced
  • 50 g plain non-fat Greek yogurt
  • 1 teaspoon dijon mustard
  • ½ lemon juice only
  • 1 avocado destoned and scooped out
  • ½ red chili finely sliced
  • salt and freshly milled black pepper
  • Spinach or other salad leaves of your choice If desired

Instructions

  • Place the whole eggs in boiling water. Allow the eggs to simmer in the water for 8 minutes. After 8 minutes, drain the water from the pan and run the eggs under cold water. This stops the eggs from cooking any further and also prevents that darkish ring appearing around the outside of the yoke. Allow the eggs to cool completely.
  • Once the eggs are cool, peel them, discard the shells and place them in a bowl and mash them with a fork really well. Add the chives, spring onion, red pepper and a good grind of salt and freshly milled pepper.
  • In a separate bowl mix together the Greek yoghurt, mustard and lemon juice. Add this to the egg mixture and stir well with a fork to combine. The egg mixture is now ready to use but can be placed in an air-tight container and left in the fridge for 24 hours.
  • Lightly toast the bread. Once toasted, roughly chop the avocado over the bread. Spoon over the egg mixture and sprinkle with a few more snipped chives and some fresh salad leaves. Either serve as open sandwiches or sandwich two slices of bread together and cut in half. Serve immediately.

Tips:

– The egg filling for this sandwich can be made in advance and kept in the fridge in an airtight container for 24 hours.

– If you are eating this as lunch on the go I would suggest transporting the filling and bread separately and assembling at the last minute.  This will avoid a very soggy sandwich situation. 

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