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Yogurt Egg Salad Cup: 23g of Protein, No Mayo
Published October 15, 2026. General information, not medical advice.
Egg salad is already a good small-appetite food. It is soft, it is cold, and it is mostly protein. This version swaps the mayo for Greek yogurt, which keeps it light and adds a little more protein.
It is a twelve-minute recipe, and most of that is boiling the eggs. You can boil a few extra at the start of the week and then it takes about two minutes.
What you need
- 3 hard-boiled eggs
- 3 tbsp plain Greek yogurt
- 1 small rib of celery, finely diced
- 1/2 tsp lemon juice
- Salt and pepper, lightly
How to make it
- Peel and chop the eggs.
- Stir in the yogurt, celery and lemon, then season lightly.
- Spoon it into a small cup or bowl.
The numbers
About 23g of protein and about 240 calories for the whole cup. Values are approximate and vary with the size of the eggs and the brand of yogurt.
On a queasy day
Skip the celery for a smoother texture and serve it cold. If the smell of egg is the problem, a squeeze of lemon helps a little, and eating it straight from the fridge helps more.
Storing it
It keeps in the fridge for about two days. Cover it so it does not pick up other smells.
Quick answers
How much protein is in yogurt egg salad?
About 23g of protein and about 240 calories for a cup made with 3 hard-boiled eggs and 3 tbsp of plain Greek yogurt. Values are approximate.
How long does it keep?
About two days in the fridge, covered.
What if the texture bothers me?
Leave out the celery and mash the eggs a little more for a smoother salad.
You can find more cold, soft lunches in the Kitchen.
Nutrition values are approximate and depend on the brands you use. This is food information, not medical or nutrition advice. Ask your prescriber or a registered dietitian what is right for you.