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


  • 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


  • 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.


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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Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


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