This healthy egg salad bagel swaps out the usual mayonnaise for dairy free Greek yoghurt to create a light and fresh egg salad recipe that is perfect for easy lunches. Packed with lots of fresh herbs and a squeeze of lemon and served between a toasted everything bagel, this is going to be your go-to healthy lunch!
It’s no secret that being a full-time food blogger leaves me with a lot of food in my house at all times, and when a lot of that is desserts, it can be a struggle to try and eat healthy and nutritious meals.
So last year I started looking for super simple lunches that I could enjoy throughout the week that didn’t take long to prepare but also taste delicious. Because one thing I refuse to support is that eating healthy involves boring food.
Egg salad sandwiches became a staple for me and over time I perfected my healthy, higher protein and lower calorie version that tasted so good that I actually wanted to eat it. Put it on a bagel and this is definitely something I could happily eat nearly everyday.
👉Tip! For the photos I made these egg salad bagels as a traditional sandwich but not going to lie, it can be very messy to eat it this way. The other option that I usually prefer is to spread the filling out over each bagel half and enjoy it as an open sandwich instead.
Key Ingredients
Just like chicken salad, egg salad is something you can get creative with and adjust the ingredients based on your preferences. This however is the combination that I love.
Note all ingredients and their quantities are laid out in the recipe card at the bottom of this post.
- Eggs – 2 large hardboiled eggs per serve makes a generous portion of egg salad to fill a sandwich.
- Greek yoghurt – use a dairy-free, lactose free or regular yoghurt depending on your diet and preference. This is going to make the egg salad super creamy without the need for mayo.
- Fresh herbs – I like to use a generous amount of fresh dill and parsley for the best flavour in this egg salad but you can use however much you like or use a sprinkle of dried herbs instead.
- Lemon juice – adds so much freshness and a little tang to the egg salad.
- Salt and pepper – it’s really important to season your egg salad well, so give it a taste and adjust accordingly.
- Bagels – you don’t have to use bagels, you can use any bread you like, but bagels do tend to have a higher protein content than regular bread if you’re into that. Plus everything bagels are insanely delicious and I’ll love eating them!
- Baby spinach leaves – I like to use spinach in this sandwich but it’s of course optional. You could also use rocket / arugula, lettuce or microgreens if that’s what you have.
Step-By-Step Instructions
I love this recipe because it’s simple and quick enough to make a single serve in the middle of my work from home day, but you can also easily meal prep it ahead of time and store the egg salad in the fridge.
The recipe includes ingredient quantities for 2 bagels, but you can scale it up or down to make as much as you need, whether that’s just a single serve or a big batch for a few days.
To start, you’ll need to hard boil the eggs. This step can be done ahead of time as well if you prefer.
How to hard boil eggs
It’s best to start with room temperature eggs as boiling cold eggs can result in the shells cracking (like in my photos below). It’s a step I do often skip but to speed this process up you can just let eggs from the fridge sit in warm water from the tap for about 10 minutes.
Next add the eggs to a small saucepan and cover with cold water from the tap. Place the saucepan on high heat and allow the water to boil. Once it’s boiling, turn the heat down to a slow boil/simmer and set a timer for 6 minutes. I usually find this the perfect amount of time but you can adjust based on how you like your eggs cooked.
From here, place the eggs in a bowl of ice water immediately and let sit for 10-15 minutes. This will stop the cooking process and also make it much easier to peel the shells off.
Once your eggs are cooked and cooled, peel them and roughly chop into small pieces. Add the egg to a small bowl with the dairy free Greek yoghurt, finely chopped dill and parsley, lemon juice, and salt and pepper. Taste and adjust the seasoning if necessary.
From here, you can refrigerate the egg salad until ready to serve or toast some bagels and place a few baby spinach leaves on the bottom half. Spoon the egg salad on top of the spinach, then place on the top of the bagel, or serve as an open sandwich.
How to serve Egg Salad
For this recipe, I am suggesting that you serve it on a toasted everything bagel because it’s so delicious. But, it’s really up to you how you serve it. Here are a few options;
- On sandwich bread. Use a white bread for a more traditional style egg salad sandwich or use a wholegrain, protein rich bread for extra nutrients. You can also use gluten free bread.
- On rice cakes or crackers such as Vita-weat or Saladas.
- For a low-carb / keto option serve the egg salad over a bed of greens as a salad or serve in lettuce cups.
Recipe FAQs
You can store the egg salad in the fridge for up to 3 days. I would recommend storing the salad on its own and then assembling the sandwiches just before eating for maximum freshness.
If you prefer a more traditional egg salad flavour, you can use mayonnaise, or for another alternative try it with sour cream.
If you do make this recipe, please be sure to leave a comment and ⭐⭐⭐⭐⭐ rating below! And tag any of your creations on Instagram with @eightforestlane as I would love to see.
More healthy lunch ideas:
Cranberry Pecan Chicken Salad
Vegetarian Fresh Spring Rolls
Vegetable Fritters
Smoked Salmon Bagels
Healthy Egg Salad Bagel
Ingredients
For the egg salad:
- 4 eggs
- 2 tablespoons Greek yoghurt dairy-free, lactose free or regular
- 1 tablespoon EACH chopped fresh dill and parsley
- Squeeze fresh lemon juice
- Salt and pepper to taste
To serve:
- 2 bagels toasted
- Handful baby spinach leaves
Instructions
- Place the eggs in a saucepan and cover them with cold water. Bring the water to a boil over medium heat. Once boiling, reduce the heat to low and let the eggs simmer for 6-8 minutes, depending on how firm you prefer the yolks. Remove the eggs from the hot water and transfer them to a bowl of ice water. Let them cool for about 10-15 minutes, then peel.
- Roughly chop the hard-boiled eggs and place them in a mixing bowl. Add in the Greek yoghurt, dill and parsley, lemon juice, and salt and pepper to taste. Gently mix until well combined.
- Place the baby spinach leaves on the bottom of the toasted bagels. Spoon the egg salad on top of the spinach, then place on the top of the bagel. Serve and enjoy immediately!
Nutrition
Nutritional information is provided as a guide only and is calculated using automated online tools, therefore we cannot guarantee the accuracy. We encourage you to make your own calculations based on the actual ingredients used in your recipe.
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