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This creamy, protein-packed egg salad sandwich is made with Greek yogurt and olive oil for a light yet rich texture. Perfect for a healthy lunch or a post-workout meal, it’s full of flavor, freshness, and wholesome ingredients.

Ingredients

12 hard-boiled eggs
6 green onions, finely chopped
¼ cup Dijon mustard
½ cup full-fat Greek yogurt
¼ cup olive oil
1 lemon, juiced
1 tablespoon fresh dill, chopped
¼ teaspoon cayenne pepper
½ teaspoon salt
¼ teaspoon black pepper
8 slices whole grain bread, toasted
2 heirloom tomatoes, sliced
2 cups baby kale or other greens
Hot sauce (optional, for garnish)

Instructions

Cook the Eggs
Hard-boil the eggs using your preferred method (Instant Pot or stovetop). Once cooked, peel and roughly chop them.
Make the Egg Salad
In a large mixing bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, olive oil, lemon juice, chopped dill, green onions, cayenne, salt, and black pepper. Mix until everything is evenly coated and creamy.
Adjust the Flavor
Taste the egg salad and adjust the seasoning as needed—add more salt, pepper, or lemon juice to suit your taste. Chill for at least 30 minutes to allow the flavors to develop.
Assemble the Sandwiches
Toast the whole grain bread. Layer each sandwich with a bit of Dijon mustard (optional), tomato slices, baby kale, and a generous scoop of egg salad. Top with hot sauce if you like a kick, then add the second slice of toast.

Why You’ll Love This Recipe

High in Protein: Each serving is packed with lean protein from eggs and Greek yogurt.
Nutritious and Filling: Offers a balance of healthy fats, fiber, and vitamins.
Quick to Make: Ideal for meal prep or a fast weekday lunch.
Creamy Without Mayo: Greek yogurt keeps it light yet satisfying.

Tips

Use fresh dill and lemon juice for a bright, fresh flavor.
For extra creaminess, mash half the eggs before mixing.
Chill the egg salad before assembling for best texture and flavor.
Slice the eggs evenly to avoid a mushy consistency.

Variations and Substitutions

Yogurt Substitute: Use light mayo or mashed avocado instead of Greek yogurt.
Add-ins: Try chopped celery, pickles, or red onion for crunch.
Low-Carb Option: Serve in lettuce wraps or low-carb pita.
Spicy Version: Add diced jalapeños or extra cayenne.

FAQs

Can I make the egg salad ahead of time?
Yes! It keeps well in an airtight container in the refrigerator for up to 3 days.

Can I use only egg whites?
Absolutely—just use about 16 egg whites instead of 12 whole eggs for a lower-fat version.

Can I use store-bought boiled eggs?
Yes, pre-boiled eggs work perfectly for convenience.

Serving and Suggestions

Serve with a side of fresh fruit, sweet potato chips, or a green salad for a balanced meal.
For breakfast, enjoy the egg salad on whole grain toast with sliced avocado.
Use leftovers in wraps, pita pockets, or as a dip for crackers or veggies.