4.93 from 14 reviews

High Protein Egg Salad Sandwich

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My Egg Salad Sandwich swaps out the traditional mayonnaise for creamy, protein-packed Greek yogurt. YUM! I know it’s not sexy food, but dang, is it good!

For textural contrast, I like to chop the hard-boiled eggs into larger chunks for a more satisfying, varied texture (you know, instead of a mushy paste, haha).

This egg salad is refreshingly different. It is packed with green onions, Dijon mustard, Greek yogurt, fresh dill for an aromatic lift, and lemon juice to brighten each bite.

But my secret ingredient? Olive oil! The olive oil mixed with the Greek yogurt creates a smoother dressing and binds the ingredients together. Plus it adds great flavor and a nutritional boost.

Top the egg salad on toasted bread for a quick, healthy lunch, or make an egg salad sandwich with fresh heirloom tomatoes, crisp lettuce, and red onion. Whether you’re enjoying lunch or a quick high-protein snack with some crackers, it will be sure to become a new favorite!

For some other lunch favorites, you’ll have to try my Chicken Waldorf Salad, the Matthew McConaughey Tuna Salad, Buffalo Chicken Salad, or my Chicken Macaroni Salad.

A white bowl filled with a creamy, chopped egg salad garnished with fresh dill and sliced green onions, surrounded by toasted bread, a jar of whole-grain mustard, a halved lemon, salt and pepper shakers, and a ripe tomato on a wooden table.

I have so many egg recipes on Kroll’s Korner but some of my favorites are Sheet Pan Eggs (perfect for meal prepping breakfast sandwiches), Quiche Florentine (a classic that always impresses), and Green Shakshuka (great way to pack in veggies at breakfast).

An overhead view of a wooden table displaying labeled ingredients for making egg salad: a bowl of brown and white eggs, Greek yogurt, fresh dill, green onions, tomatoes, baby kale, whole-grain bread slices, a halved lemon, olive oil, Dijon mustard, and a small bowl of cayenne pepper.

Ingredient Notes

(For the full recipe, scroll down to the recipe card below)

  • Hard-boiled eggs: see the section below on my favorite way to make hard-boiled eggs.
  • Greek Yogurt: another source of protein added into this energy-sustaining lunch!
  • Scallions: You can substitute for red onion for a nice crunch!
  • Dijon: I recommend a Dijon mustard, not a yellow mustard. I love the whole grain Dijon or Country Dijon, or a combination.
  • Olive Oil: You can also use avocado oil in its place.
  • Lemon Juice: fresh lemon juice is recommended to add a vibrancy to each bite!
  • Cayenne: optional
  • Fresh dill: The combination of eggs and dill is delicious and makes this sandwich crave-worthy.
  • Salt and pepper: season to taste
  • Baby Kale: You can use your favorite salad greens, such as spinach or arugula.
  • Whole grain bread: An essential element to a good sandwich, buy your favorite!
  • Heirloom tomato: Their vibrant rainbow colors are beautiful, and their sweet, juicy flesh is oh-so-tasty! If not in season, use a Roma or Steak tomato.
  • Hot sauce (optional) but really good on egg salads if you like spicy!

Step by Step Directions

(For the full recipe, scroll down to the recipe card below)

How do I make hard-boiled eggs?

My favorite way to make them is in the Instant Pot. If you don’t have an Instant Pot, see the stovetop directions below.

How to make hard-boiled eggs in the Instant Pot:

  1. IT’S EASY! I like to use the 5-5-5- method. Pour 1 cup water in your Instant Pot and place the trivet at the bottom of your Instant Pot. Carefully place a dozen eggs on the trivet in a single layer.
  2. Put the lid on, plug in the Instant Pot, make sure the valve on the lid is set to sealing (not venting) and cook on manual HIGH pressure for 5 minutes.
  3. During the 5 minutes, make an ice water bath by placing ice in a large bowl and filling about half way with water. This is for the eggs once they are done to cool them down/stop the cooking process.
  4. Once the Instant Pot beeps, allow the pressure to natural release for 5 minutes. Then, use a towel to carefully switch the valve from sealing over to venting and let any remaining steam release. Remove the lid, and place eggs in the ice water bath for using a slotted spoon. Be careful, they will be hot!
  5. Let them chill for 5 minutes (literally), and then remove and peel the shells off!
An open-faced egg salad sandwich on toasted bread, topped with tomato slices, leafy greens, and a creamy egg mixture, garnished with fresh dill and green onions. A jar of whole-grain mustard, a lemon half, and a ripe tomato rest nearby on a rustic wooden surface.

How to make hard-boiled eggs on the stove:

  1. Heat 1/2- to 1-inch of water in a large saucepan to boiling over high heat. Carefully place steamer insert into pan over boiling water or proceed to step 2, if not using a steamer insert.
  2. Carefully add eggs using a large spoon or tongs. Cover. Continue cooking 12 minutes for large eggs and 13 minutes for extra-large eggs).
  3. Drain eggs under cold running water or place in an ice bath to help the shell ease off the hard-boiled eggs.
  4. Gently tap the large end of the egg onto a hard surface until shell is slightly cracked and peel the egg.

Additional hard-boiled egg information:

  • The hard-boiled eggs in the shell can be refrigerated for up to a week.
  • Hard-boiled eggs should be eaten within two days of being peeled. If you need them to last longer, consider leaving them unpeeled until you’re ready to eat them

Storage

  • Egg salad can last 3-5 days in the fridge, properly stored. Do not leave on the counter for more than 2 hours.
  • Be sure to store the egg salad in an airtight container to help maintain freshness and prevent the eggs from absorbing other odors in the fridge.
  • If making egg salad sandwiches, store the egg salad separately from the bread so the bread doesn’t get soggy!
A close-up of a sliced egg salad sandwich on whole-grain bread, layered with leafy greens and fresh tomato slices, with a bowl of extra egg salad in the background. Salt and pepper shakers rest nearby on a wooden surface.

Other ingredients you can add or substitute to egg salad

  • Celery
  • Bacon
  • Cucumber
  • Arugula, butter lettuce, or spinach instead of kale
  • Sub mayo instead of the Greek yogurt
  • Sweet relish or pickles
  • Red onion
  • Use croissants or a different sandwich bread

What's your favorite way to enjoy hard boiled eggs?

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4.93 from 14 reviews

High Protein Egg Salad Sandwich

Prep: 20 minutes
Cook: 10 minutes
Total: 30 minutes
Servings: 4 sandwiches
This egg salad is so easy to make, puts a fun twist on the classic recipe by using Greek yogurt and is delicious for lunch and meal prep!

Ingredients

  • 12 hard boiled eggs
  • 6 green onions, chopped
  • 1/4 cup Dijon mustard
  • 1/2 cup Full fat Greek Yogurt
  • 1/4 cup Olive oil
  • 1 lemon, juiced
  • 1 Tbsp. fresh dill, chopped
  • 1/4 tsp. cayenne
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 8 slices whole grain bread, toasted
  • 2 heriloom tomatoes, slices
  • 2 cups baby kale
  • hot sauce (optional garnish)

Last step! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

Instructions 

  • Make the hard-boiled eggs: See the recipe notes below for my favorite Instant Pot method, or stove top directions. Peel the eggs, and then roughly chop.
    12 hard boiled eggs
  • Add all ingredients in: In a large bowl, mix the chopped hard-boiled eggs with Greek yogurt, fresh dill, scallions, lemon juice, Dijon mustard, olive oil, cayenne, salt and pepper. Mix well and set aside.
    6 green onions, chopped, 1/4 cup Dijon mustard, 1/2 cup Full fat Greek Yogurt, 1/4 cup Olive oil, 1 lemon, juiced, 1 Tbsp. fresh dill, chopped, 1/4 tsp. cayenne, 1/2 tsp. salt, 1/4 tsp. pepper
  • Taste & chill: Taste the egg salad and adjust salt, pepper, or lemon juice as needed. Remember, the flavors develop as the salad sits, so it’s often a good idea to let it chill in the refrigerator for at least 30 minutes before serving.
  • Assemble sandwiches: Make a sandwich, a wrap, an open-faced sandwich, in a pita pocket, or on a rice cake! Slice the heirloom tomatoes and toast the whole wheat bread. Toast, more Dijon if desired, a slice of tomato, lots of egg salad, baby kale or your favorite greens, hot sauce (optional), and the top piece of toast. Simple and delicious!
    8 slices whole grain bread, toasted, 2 heriloom tomatoes, slices, 2 cups baby kale, hot sauce (optional garnish)

Video

Notes

 
Recipe inspired from the Egg Shop Cookbook
  • Egg salad can last 3-5 days in the fridge, properly stored. Do not leave on the counter for more than 2 hours.
  • Feel free to chop the eggs smaller if you prefer that texture. 
  • Stove top hard boiled eggs: bring a pot of water to boil then reduce to low, no bubbles in the water. Add the eggs carefully, turn the heat back up to high, and boil for 12-13 minutes. Remove to an ice water bath and then peel and chop. 
  • Instant Pot Hard Boiled Eggs: Pour 1 cup water into the inner pot and place in your Instant Pot. Place 12 eggs in the inner pot on the steam rack. Set steam release to the Sealing position. Select Pressure Cook or Manual, set to High pressure and adjust to 5 minutes. After cooking, let sit 5 minutes for Natural Release, then Quick Release. Let soak in an ice water bath for 5 minutes for fast cooling and easy peeling. 

Nutrition Information

Serving: 1serving (just the egg salad), Calories: 370kcal (19%), Carbohydrates: 4g (1%), Protein: 20g (40%), Fat: 12g (18%), Saturated Fat: 7g (44%), Polyunsaturated Fat: 4g, Monounsaturated Fat: 16g, Fiber: 1g (4%), Sugar: 2g (2%), Vitamin C: 7mg (8%), Calcium: 108mg (11%), Iron: 3mg (17%)

Nutritional information is provided as a courtesy and is automatically calculated. It should only be construed as an estimate rather than a guarantee. Ingredients can vary and Kroll’s Korner can’t make any guarantees to the accuracy of this information.

This post was originally published in Feb. 2020 and was updated with new photos Feb. 2025

📸 Photography by Marie-Catherine Dubé

Krolls Korner

Krolls Korner

Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.

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4.93 from 14 votes (4 ratings without comment)
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Elizabeth

Delicious

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Jessica Luna

I love this recipe!!! I was a little hesitant because I grew up on putting mayo in my egg salad. BBBUUTTTTT!!!! LET ME TELL YOU! This is the only egg salad I am making from now on! It’s so good!!

Emily Bruno

This was so hearty and delicious!

Lauren

Sandwich goals! I have to make this now, seriously I can’t stop thinking about it lol

Priya Lakshminarayan

That’s a perfect breakfast sandwich! Hearty, filling and delicious.

Raquel

One of my all-time favs. Possibilities are endless. I love adding a little mustard and nutritional yeast–yum!

Susie

I LOVE egg salad- such a great recipe. The Greek yogurt is perfect! I used arugula on my sandwich (bc it’s what I had) and it was so good!

Erika

I haven’t had egg salad in such a long time. I’ll be making this very soon.

Adriana

This egg salad I some of the best I have had. The grainy mustard makes the bite perfect balance.

Cheryl

This sounds delicious! Really need to up my lunch game – will be trying this week for sure!