High Protein Egg Salad Sandwich

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.

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).

Table Talk with Tawnie

This egg salad is one of my favorite meal prep recipes! I know eggs are like gold right now, but this recipe makes a good portion of eggs so is a great option to have for lunches and busy afternoons. Plus, the flavor gets even better as it sits! Feel free to use mayo instead of the Greek yogurt, I just love the extra protein and creaminess the Greek yogurt adds to this recipe. Let me know what you think of the recipe in the comment section below!

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)

Make hard boiled eggs

Make and peel the hard boiled eggs, and roughly chop them. The rough chop gives the egg salad the perfect textural contrast!

Add in remaining ingredients

Mix the chopped eggs with all the egg salad ingredients and stir to combine.

Taste & adjust

Taste & adjust seasonings! 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.

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!

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!

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