Apr 11
2014

Light Curry Egg Salad Recipe with Greek Yogurt

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Lighten up egg salad and add an extra punch of flavor with a dash of curry powder. It’s perfect for a quick and healthy lunch.
Light Curry Egg Salad Recipe with Greek Yogurt | cookincanuck.com #vegetarian #recipe

Soft white bread, lots of mayo and egg salad tucked inside…with the crusts cut off. That is my mum’s dream version of an egg salad sandwich. And who can blame her? That sounds pretty darn good.

But in the spirit of lightening things up and looking to the season of bathing suits and pool parties, I made a few changes.

Light Curry Egg Salad Recipe with Greek Yogurt | cookincanuck.com #vegetarian #recipe

Let’s start with the white bread. This one is up to you and there are plenty of options. You could serve the egg salad on whole wheat bread or fiber-filled crackers, such as Wasa. Or avoid the carbs altogether and spread the mixture on cucumber slices (mmm…that would make a good appetizer, too), stalks of celery or on a bed of spinach.

Light Curry Egg Salad Recipe with Greek Yogurt | cookincanuck.com #vegetarian #recipe

Okay, now I’m the first to admit that I love the taste of mayo. Always have…always will. And I know that replacing it with Greek yogurt doesn’t fully make up for the omission. That’s where the curry powder comes in.

Spices and herbs are such an integral part of healthy cooking. Much of what is lost by omitting fat can be made up for with the natural flavors of herbs and spices. That’s exactly what curry powder does in this case.

Light Curry Egg Salad Recipe with Greek Yogurt | cookincanuck.com #vegetarian #recipe

Whip up a batch of hard-boiled eggs on the weekend, you’ll be able to throw this salad together in 10 minutes during the week. Light and easy!

Other light lunch recipes:

Light Lunch Recipes | cookincanuck.com #recipe
Cookin’ Canuck’s Low-Fat Greek Chicken Salad Wrap
Cookin’ Canuck’s Low-Fat Salmon Salad Sandwich with Capers
Add a Pinch’s Shrimp Avocado Salad
Our Best Bites’s Kate’s All-Time Favorite Quick & Easy Lunch Salad
Mom on Timeout’s Tuna & Avocado Stuffed Tomatoes

Light Curry Egg Salad Recipe with Greek Yogurt

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: Serves 4

Serving Size: 1/4 cup + 1 tbsp

Calories per serving: 83 cal

Fat per serving: Total Fat 4.9g / Saturated Fat 1.6g

Light Curry Egg Salad Recipe with Greek Yogurt

Calories 83.6 / Total Fat 4.9 / Saturated Fat 1.6g / Cholesterol 186.6mg / Sodium 376.5mg / Total Carbohydrates 1.6g / Fiber 0.3g / Sugars 0.6g / Protein 7.9g / WW (Old Points) 2 / WW (Points+) 2

Ingredients

  • 4 hard-boiled eggs, peeled and chopped
  • 1 stalk celery, diced
  • 1 green onion (green section only), thinly sliced
  • ¼ cup non-fat plain Greek yogurt
  • ½ tsp curry powder
  • ¼ tsp salt
  • ¼ tsp pepper

Instructions

  1. Place the chopped hard-boiled eggs in a medium-sized bowl.
  2. Add the celery, green onion, Greek yogurt, curry powder, salt and pepper. Stir to combine.
  3. Serve on bread, crackers, cucumber slices or celery stalks.

Notes

From the kitchen of Cookin' Canuck | cookincanuck.com

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{ 6 comments… read them below or add one }

1 cheri April 11, 2014 at 9:37 am

I just love egg salad this time of year, great presentation and pics!

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2 Jessica @ A Kitchen Addiction April 11, 2014 at 11:35 am

Love the idea of serving this on cucumber slices as an appetizer!

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3 Olena@iFOODreal April 11, 2014 at 1:35 pm

Love this idea! And I love wasa crackers too. Mayo tastes good but I’m so used not eating it. I find Greek yogurt with apple cider vinegar, salt, pepper and garlic powder comes as close of a replacement for mayo for me. Have a great weekend!

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4 Helen @ Scrummy Lane April 12, 2014 at 11:43 am

This is a great idea for a healthy and tasty lunch and I enjoyed your tips, too, especially the one about adding curry to take away the disappointment, if you like, of the yoghurt not being mayonnaise. I love that!

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5 KalynsKitchen April 16, 2014 at 8:10 pm

What a great way to use leftover Easter Eggs!

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6 Kirsten April 20, 2014 at 3:53 am

Dara,
I love egg salad as a ‘there’s nothing in the fridge to eat’ type comfort food–and I like it best slightly warm.
I’d be all over this salad, with the hit of curry powder. You’re giving me ideas for layered summer salads–this atop a bed of chopped cukes, zukes, carrots and tomatoes?
Yum!

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