Low-Yolk Egg Salad

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This easy, low-yolk egg salad is made with a mix of whole eggs and egg whites with a little mayo and scallions. Serve this on your favorite whole grain bread, in a wrap or lettuce wrap.

Half Yolk Egg Salad
Low-Yolk Egg Salad

Don’t get me wrong, I love egg yolks and eat them all the time in me egg salad! But when I’m counting macros, and looking for ways to get extra lean protein, using half the yolk does the trick. More egg salad recipes you might enjoy are Classic Egg Salad, Chickpea Egg Salad, Asparagus Egg and Bacon Salad with Dijon Vinaigrette, and Avocado Egg Salad.

Half Yolk Egg Salad

You can make hard boiled eggs on the stove, instant pot hard boiled eggs or my favorite method – Air Fryer Hard Boiled Eggs.

Variations

I like to keep my egg salad simple, that is just my preference but you can add chopped celery, bell pepper or even pickles to yours. Have fun with it and adapt it to your taste! This recipe easily doubles or triples. Hate mayo? Use fat free Greek yogurt instead. Add some paprika, curry powder… the ideas or endless.

Protein in Eggs

Whole eggs are one of the most nutritious foods available. Whole eggs are high in protein, but egg whites are almost pure protein. By swapping out the yolk for half of your eggs, you’re still getting the protein, only you’re having half the fat. One single large egg is about 72 calories, 17 in the whites and 55 in the yolks. There are about 6 grams of protein in one large egg and roughly 3.5 in the egg white alone.

Meal Prep:

Double or Triple this recipe as needed. This will last refrigerated up to 4 days.

Half Yolk Egg SaladLow-Yolk Egg Salad

More Egg Salad Recipes:

Half Yolk Egg Salad
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5 from 2 votes
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Low-Yolk Egg Salad

1
3
1
SP
122 Cals 9.5 Protein 2 Carbs 7.6 Fats
Prep Time: 5 mins
Cook Time: 20 mins
Total Time: 25 mins
Yield: 2 servings
COURSE: Lunch, Salad
CUISINE: American
This easy, low-yolk egg salad is made with a mix of whole eggs and egg whites with a little mayo and scallions. Serve this on your favorite whole grain bread, in a wrap or lettuce wrap.

Ingredients

  • 4 large hard boiled eggs, peeled
  • 4 teaspoons light mayonnaise, *check labels for whole30
  • 1/2 teaspoon Dijon mustard
  • 2 tbsp chopped green scallions or chives
  • kosher salt and fresh pepper to taste

Instructions

  • Separate the yolks from the egg whites and discard 2 of the yolks. (My dog loves them!)
    Half Yolk Egg Salad
  • Chop the eggs and combine with mayonnaise, dijon mustard, scallions, salt and pepper.

Nutrition

Serving: 1/2 of salad, Calories: 122kcal, Carbohydrates: 2g, Protein: 9.5g, Fat: 7.6g, Saturated Fat: 2g, Cholesterol: 189mg, Sodium: 235mg, Sugar: 0.5g
Blue Smart Points: 1
Green Smart Points: 3
Purple Smart Points: 1
Keywords: egg salad, high protein, high protein breakfast, high protein lunch, Skinny Low-Yolk Egg Salad

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88 comments

  1. I love the flavor with adding Dijon and kosher salt. Wow

  2. This is exactly how I make my egg salad. I like to add dill as well.

  3. How long does this last in the fridge? Was thinking of lunch prep. Thanks!

  4. So good! I used chives, let it chill and come together in the fridge for about 30 minutes. I spread it on a low carb wheat tortilla along with some lettuce for a 3pp, very satisfying lunch!

  5. Never made egg salad myself before but this looked so good that I'm having it for lunch tomorrow!

  6. I use SmartBalance mayo, tastes good (although I am not a fan of mayo in general) and it's much better for you!

  7. If you use Wonder Bread, Soft 100% Whole Wheat it's only 3 Points.. Still not bad considering it's a nice hearty sandwich and if you have a nice cups worth of a salad it's an awesome lunch or dinner..

  8. I loved this salad. I am only by the Trader Joes egg white salad cause I can eat it without feeling guilty.. This was amazing!!! Super easy to make healthy..

  9. Do the weight watchers point include the bread or no?

  10. I just made this for lunch, but doubled the recipe so I'd have leftovers and my husband can try. It's really tasty. I can't tell the difference w/ the lack of yolks. I only had spicy brown mustard so i used that instead of Dijon. I will def. be making this again.

  11. Just made this for lunch! So easy and delicious… I didn't know I could eat such a yummy egg salad on weight watchers

  12. I use 1% cottage cheese instead of mayo, then to have as many veggies as I can, I lay it on top of a pile of fresh spinach – delish!

  13. I just made this. I had had a rough day points wise and was looking for something low in points! I added paprika, and chopped onion, tomato, celery and pickle. Super yummy!

  14. Ohhh! I wish I red the comment above! I would have tried using the greek yogurt instead!

    Nonetheless, thanks for posting this recipe! I've made a low-yolk, egg salad sandwich before. What's nice about your photos is that you make them so appetizing that it forces me to revisit previous things that I forget. I do like your addition of the mustard. I forgot to put in chives, but I did put in chopped celery, red bell pepper, and paprika!

    Thanks again!

  15. Made this last night and ate it for lunch today! Used greek yogurt instead of mayo and didn't even miss all of those yokes! I ate it as a lettuce wrap with arugula for a peppery crunch! Thanks Gina!

  16. I just made this for lunch tomorrow and instead of using dijon mustard I used spicy brown (since that's what I have in my fridge) and I used only 1/2 of the mayo and substituted the rest with nonfat plain greek yogurt. I did a taste test and it's SOOOOOO good.
    Gina, I've been using your recipes for the past couple of months and have yet to leave you a comment but I just wanted to THANK YOU so much for doing what you do! I honestly love everything I make and I feel good about eating it. Thanks SO MUCH!

    Kristina G.

    • Kristina, so glad you posted this! I don't have any dijon on hand, but DO have the spicy brown, so I'm going to substitute that. Thanks so much for the tip!

  17. I had this for lunch…didn't have any low fat mayo so substituted with greek yogurt. I like tangy sweet salads so I added a tbsp of sweet pickle relish, 1/8 tsp dried tarragon, and 1/8 tsp celery seed. Very tasty! (I'll put pics on my FB of finished product if anyone's interested.) I had this on toasted Orowheat sandwich thins (100 cal-yay!) with a spinach salad w/ raspberry vinaigrette and side fruit salad. 🙂

    Thanks again, Gina. I was wondering how I was going to go through all though eggs from Easter. As always, you rock!

    ~Christine R.

  18. So I got "Eggies" at Christmas time and have been dying to use them to make egg salad, but I went back on Weight Watchers right after Christmas and didn't want to use up all those points. I found your recipe and was super excited! I made it today for lunch and it is so delish! My only regret??? I didn't have a second set of "Eggies" so I could make a dozen at a time and triple the batch for later. 🙂 I will be adding this to my cooking blog and link to you. 🙂

  19. Can you clarify the serving size?

  20. I really appreciate your recipes – they remind me how to make things that I enjoy, but healthier!! Thanks for all the work you put into your blog!

  21. your points are off, each egg is 2 points and 2 eggs is half the salad, so that would make it more than 4 points.

    • It's two points per egg if you are using the WHOLE egg. Notice that she uses one whole egg and three egg whites. Reduces the points drastically!

  22. GINA, BEST EGG SALAD EVER. its to die for.

    Your a genius 🙂

  23. I used the new Weight Watchers Points Plus and I got 2 pts. also.

  24. I must be doing something wrong. When I add this into WW tracker I get 4 pts

    HELP

    • I get the same thing. 4 WW PointsPlus. But it is just 2 points for half the recipe. The 4 is for the whole thing. That is how i see it. If I am wrong, please let me know. Thanks

    • Yes it's 2 servings so be sure to divide it.

  25. Is the two points include the bread?

  26. I just made this for lunch, it was delidious! I actually needed more points, so I kept one more of the yolks and I used 2 Tbsp Kraft Olive Oil Mayo. It came out to 4 points for half the recipe. I served it in half of a Trader Joe's Whole Wheat Pita, so my whole lunch was 5 points 🙂
    PS, I only had dried chives on hand, so I mixed up the mayo, mustard and chives early and let it sit for a few minutes. So good!

  27. I have made this – Twice in one week!

  28. Hi Gina! I'm boiling eggs as we speak – this'll make a wonderful Sunday brunch after a long, hot walk with the fiance and dog!
    I'm throwing in some celery and using 1/2 dijon and 1/2 'old style' mustard with whole mustard seeds. I'm also using some red onion as I don't have any green onion/chives on hand! lol We'll see how it turns out!

  29. I made this yesterday and my husband begged me to make it again today. We both thought it was better than the egg salad you get at delis/restaurants. I look forward to making this recipe for many more lunches.

  30. made this today for lunch and used egg substitute instead and did everything else the same then placed it on sandwich thins. It was delicious!!!

  31. You could use less Dijon or even leave it out. It's all to taste.

  32. Gina I will def try this. My only question is I made the weight watchers egg salad. The Dijon seemed so overpowering and the egg salad was very salty. I see u r adding more mayo. Will that take that over powering taste of Dijon out??

  33. Anynymous, good idea to substitute the mayo for Greek Yogurt. I too, HATE mayo. I am going to try it your way for lunch tomorrow!

  34. I've been craving egg salad lately, but I HATE mayo – full-fat, low-fat whatever. I substituted 1 tbsp. of Greek yogurt and it was delicious! The points drop to only 1 pp per serving! Thanks for sharing Gina :o)

  35. Egg salad on whole wheat toast is like comfort food to me. 🙂

    Other than feed the yolks to my dog, I have no idea. Eating them defeats the lightness of the salad.

  36. PS – any ideas on what to do w/ the extra yolks? I know it sounds crazy, but I feel wasteful just tossing 'em in the trash. I don't have a dog to feed them to either.

  37. Gina, I HATED egg salad before I tried this. My boyfriend loves it and I always feel guilty because I don't make it because I don't like it. SO I made this for him and surprise, surprise, I ended up absolutely adoring it! I'm gonna make it again for lunch tomorrow. Amazing… thank you so much. I followed your recipe to the T!

  38. I love how everyone customizes this recipe to make it their own. Heck, I would add cilantro to this and give it a Latina flair : )

  39. Added some dill to mine – delish! Thanks for the low fat egg salad recipe!

  40. Quite interesting idea. I love it! A sandwich salad. Cool! I bet it is also very tasty.

  41. I love the salad. I made with greek yogurt and it was delish!!!!! I also added papirika, celery and bell pepper. This one is a keeper

  42. Just got to say that this recipe was yummy 😀

  43. Hi Gina I am new at this. I made this today and it is great. I put 4 drops of Louisiana Hot Sauce to add some spice. I can't have black pepper. Keep up the good work.

  44. Gina, I THANK YOU so much for your healthy options and every recipe I have made from you has tasted FABULOUS!

    Just wanted to add that if you like a "kick" in your egg salad, I used "jalapeno mustard" (picked it up at Target) and it was soooo good in place of regular or dijon mustard! Yum!

  45. This was so good! I prepared it in my Food Ninja and can't believe the amount it made.

    I will make another batch as I still have 12 Easter eggs left.

  46. I'm not a huge fan of egg yolks anyway, so this is perfect! 🙂

  47. This WAS as delicious as I had hoped! Thanks for the recipe~I honestly didn't even miss all the yolks!

    I added a sprinkling of Old Bay to mine after it was on my sandwich…YUM!

  48. I absolutely love Egg Salad, and have already made this recipe twice this week. Thanks so much for your wonderful recipes!!!

  49. YUM! I love egg salad. What a simple solution you found!!!

  50. I made this recipe as soon as I saw it and have had it for lunch the past two days…delicious! Very filling too…will definitely make again!

  51. Thank you SO much for posting this! It's Passover, and one of my favorite kosher for Passover meals is a curried egg salad recipe from Epicurious. I was trying to figure out a way to make it WW friendly when this popped up in my email. About to make it now…thanks!

  52. I recommend a dash of celery salt!!! I was surprised at how much I didnt miss the yolk!

  53. Ever since I saw this post on FB I have been CRAVING egg salad! So I made it today, only I used sweet relish instead of onions (1PP per TB)and it hit the spot! Thanks for giving me a low points way to eat one of my faves! 🙂

  54. Can't wait to try this! I LOVE egg salad, and I've hated having to give it up to watch points. I'm sure it will be superb, just like all the other recipes I've made here!

  55. Yummy!!!! I had this today on matzah its passover time and im always looking for some different things to eat and low fat this is delicious.

  56. Patter, if you left all the egg yolks I would use 3 eggs instead for that amount of mayo for 3 points plus.

    Cheryl where do you find Duke's mayo?

    Susie, my dog loves them too!! I wonder what's in it that causes the reaction.

    I'm not a fan of Miracle Whip but I do like Kraft light, but I think the points are higher.

    Patti, Awesome!

    • You can get Duke's just about anywhere in the Carolina's.. I don't think it has made it's way too far North!

  57. This is so good. I just made it for lunch later on today but took a taste test and I love it. Thank you for helping me maintain my goal weight. I have maintained my goal weight just by cooking your foods and of course following WW. 1 year now going on two come this August.

  58. Made it last night and I'm eating this right now for lunch. I use Krafts light mayo, thats my favorite. And I put curry in it.

  59. Great recipe! Thanks for so many recipes to keep us on track. I have also shared your site with my WW group. :0)

  60. My pooch loves it when I lighten up my eggs by "discarding" the yolks, right into her bowl. However, I had to quit all light and low fat mayo and sour cream, there is something in them that my daughter has a major skin reaction to. Hellman's Real for me…good trade off for the yolks!

  61. Try Dukes Light Mayo–they don't add sugar to make up for removing fat, and it tastes great!!! Also, I add a few chopped green olives to my egg salad–YUMMY!!!

  62. Try useing little miracle whip.

  63. I make a similar egg salad with light mayo, mustard and onion but I throw in a smidge of garlic and capers (or Goya Alcaparrdo.) I love savory egg salad.

  64. Great recipe! What happens to the points if all of the egg yolks are left in? I love my egg yolks. 🙂

  65. Love the egg salad idea. I've been craving it as well. Gina, I shared your website with my WW group last week. Hope this results in many more hits…Georgia, I too would love your boeuf borguignon recipe…..

  66. Georgia, ha! Share your recipe for the boeuf bourguignon!

    Patricia, I know! Inspired by Trader Joe's no yolk egg salad but I couldn't leave all the yolks out, that is my favorite part.

  67. Thank you for this recipe! Perfect timing too since I'm going grocery shopping tonight & have been craving an egg salad sandwich 😀

  68. Gina, I LOVE your blog. My eggs are boiling now. I can't wait to have this for lunch tomorrow! 🙂

  69. Amazingly simple yet I never thought of it. And I have one dozen hard boiled eggs in my fridge right now. I love adding curry to it. This is my lunch tomorrow.

  70. This looks delicious, Gina! For some reason I can make a boeuf bourguignon but I can NEVER get egg salad right. I'll have to try your method – it looks delicious. Thanks for sharing!

  71. YUM! I usually buy Trader Joe's egg white salad, which I LOVE, but with the little bit of egg yolk, I think I'll love this just as much! Thanks! I may add a little chopped green olive to mine!

  72. I can't believe that this is only 2 points!!! Genius!

    • that is because it is only 80 calories and low in fat…it would take 3 or 4 of these sandwiches to fill me up. More like 6-8 points.

  73. Hi, I was just thinking about egg salad. I use 1/2tsp of regular and 4tbs of low fat plain yogurt add a lot of diced celery, garlic to taste and a couple dashes of Cholula hot sauce for a kick and the points drop a lot. I do the same thing with my tuna salad recipe from the WW site and you can eat the whole thing in a lettuce wrap for 7pts, very filling and tasty.

    I love your site glad I found you, thanks for all the tips.

  74. anonymous, that's interesting! I bought the low fat once and really disliked it.

    Shannon, yes stay away from store bought egg salad!!

    anonymous, yes dijon mustard, thanks for catching!

  75. Thanks Gina! You are the best!!

  76. LOVE egg salad! Definately adding pickles to mine! 🙂 Quick question – did you mean dijon mustard? Thanks for your great meal ideas and the pictures are beautiful!

  77. 2 pts????? OMG! I love you Gina. I heart eggsalad and haven't had it since starting the plan. I'm sure buying it from the local bodega is a caloric / fat disaster. Love Hellman's Light as well, I can't even tell the difference. To me it tastes exactly the same as the full fat version. Thanks for this.

    Shannon
    NYC

  78. Mmmmmmm….this makes me hungry for egg salad right now. IDK why I only eat it around this time of year though. I like it simple too!

  79. I love mayonnaise and specifically Hellmann's; however, I prefer the Low Fat Mayo. To me it tastes more like the real deal. Hellmann's light tastes fake to me. JMO.