Classic(ish) Egg Salad — with no mayo

A classic(ish) egg salad perfect for a sandwich, by itself or on top of some dense greens. And the best part? No mayo. Oh, and high protein. And low cal/carb… (okay, parts).

A quick disclaimer: I’m a novelist, not a food blogger. So no fancy recipe card, no life story, no pintrest-able photograph. Just from my humble kitchen to yours.

So without adieu, here’s my classic(ish) egg salad how-to


  • 2 hard boiled eggs
  • 1/2 bell pepper (color of choice)
  • 1 scallion
  • 1/4 cup whole-fat Greek yogurt
  • 2 tsp yellow mustard
  • Salt, pepper and paprika to taste
  1. Dice eggs, bell pepper and scallion to prefered size (I did a rather small dice). Dump it all in a bowl.
  2. Add yogurt, mustard and spices — I think I used 1/4 tsp paprika, but use your best judgement. Mix everything together until well blended, and adjust seasoning to your whim.
  3. Serve chilled on whatever you want. Pro tip: flavors blend more if you leave it in the refrigerater for a couple hours.

Spoiler alert: I didn’t put together all the nutrition info for this recipe. But in short, this makes 2 hearty servings at a manageable 113 calories and 10 grams protein each. Boom.

Why on earth am I sharing a recipe for classic(ish) egg salad?

I’m breaking my own rule. When I started blogging some time ago, I swore I’d never post about food.

It’s not because I hate cooking. Oh no, I love all the food. I even have an obsession with making everything from scratch whenever I can (my momma taught me well). And quite frankly, most of the recipes I try come from blogs.

So why, or why, did I promise myself to never write about food?

Because no matter how many recipes I find on blogs, I have never read the 2000-word story that eventually leads to the actual recipe. Not even once. I’m a to-the-point kind of person.

However, I do feel pressed to explain why I’ve created such a concoction (oh, how the mighty have fallen). So I’ll keep it brief.

Why no mayo?

About a month ago, I started calorie counting to — you guessed it — lose weight. I’m still very proud of my body, but since baby-number-two and COVID, I haven’t taken the best care of it. Through the count, I’ve learned a lot about what is calorie-dense or not. And since I’ve been craving egg salad this week, I was hard-pressed to find a recipe that was low-calorie, high protein, and absolutely without mayo.

I’ve got mixed feelings about mayonnaise. Aside from the calories (an average of 100 calories per tablespoon), something about the taste and consistency weirds me out. But if I were to eat it without too much thought, I’d enjoy it. Alas, I’m a walking oxymoron.

I scoured Google results and didn’t find a darned thing. I wanted a creamy, smooth alternative with more flavor (and fewer calories) than avocado. Then I had an epiphany: greek yogurt.

So while the kids were eating their breakfast, I whipped together my classic(ish) egg salad and was quite content with it.

What is your go-to mayo alternative? Other thoughts? Comment below!

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