Lower Fat, No Mayo Egg Salad

May 9, 2023 | Breakfast, Main Meals

Lower Fat, No Mayo Egg Salad

Replacing regular mayonnaise with non-fat Greek Yogurt will reduce the calories by 214 calories and fat by 28g of fat! – Making this a healthier alternative. Plus, the Greek yogurt gives us a boost of 15g additional protein!
Prep Time 15 minutes
Cook Time 3 minutes
Course Breakfast, Main Course, Salad
Servings 3 cups
Calories 187 kcal

Ingredients
  

  • 6 large eggs
  • 2/3 cup Plain Fat Free Greek Yogurt
  • 1 ½ Tablespoons Dijon Mustard
  • 4 Asparagus spears rough ends removed
  • 2 tablespoons minced red onion
  • ¼ cup finely chopped cilantro
  • 2 Tablespoons minced chives
  • Salt & pepper

Instructions
 

  • For the Eggs: Place eggs in a large pot of cold water and bring to a boil. Add in asparagus spears, cover pot and turn off heat. Let eggs sit for 8 minutes (see note). After 3 minutes, remove asparagus from pot, cover again to allow eggs to continue cooking.
  • Remove eggs and place in an ice bath to cool. Once cool, peel eggs and cut into large chunks. Cut asparagus spears into 1 inch pieces.
  • In a medium size bowl add Greek yogurt, mustard, red onion, cilantro and chives. Fold in chopped egg and asparagus, season with salt and pepper. Taste and adjust seasoning if needed.
  • Note: For soft cooked eggs, remove eggs from boiled water after 6 minutes, cook up to 12 minutes for a hard cooked egg.
  • Serve egg salad with crusty whole grain bread, on lettuce wraps or with crackers.

Notes

Nutrition Information for 1 cup:
187 Calories; 5g Carbohydrate; 18g Protein; 10g Fat; 344mg Sodium; 1g Fiber
Recipe by Jacqueline Gomes, MBA, RDN
Keyword egg salad, high protein, low fat, no cook meal, quick lunch

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