Finished lighter home-cooked Egg Salad Sandwich

A lower-calorie way to make Egg Salad Sandwich

Egg Salad Sandwich gets creamy from yolk and Greek yogurt

Chopped eggs, celery, herbs and Greek yogurt make a creamy whole-grain egg salad sandwich for about 385 calories per serving.

385 kcalestimated/serving

173 kcal · 31%less than reference

32 minprep to plate

4 servingsrecipe yield

Egg salad already contains its own rich emulsifier in the cooked yolk, so mayonnaise does not need to be the bulk of the dressing. Two yolks are mashed with Greek yogurt, mustard and a measured spoonful of mayonnaise, then folded through chopped whites, celery and scallions. Toasted whole-grain bread and lettuce add structure so the filling feels generous without becoming loose.

The change that makes it lighterDress eight eggs with 120 grams of Greek yogurt and only 30 grams of mayonnaise, then serve a measured quarter on whole-grain bread

What changes—and what stays

From often 500–700 calories with abundant mayonnaise and thick white bread to 385 calories

Dress eight eggs with 120 grams of Greek yogurt and only 30 grams of mayonnaise, then serve a measured quarter on whole-grain bread. Mashed yolk, Dijon mustard, cider vinegar, celery, scallion and dill create creamy, sharp and fresh notes with very little mayonnaise.

Part	Conventional	Lighter	Why
Core method	More added fat or a heavier proportion	Dress eight eggs with 120 grams of Greek yogurt and only 30 grams of mayonnaise, then serve a measured quarter on whole-grain bread	Mashed yolk, Dijon mustard, cider vinegar, celery, scallion and dill create creamy, sharp and fresh notes with very little mayonnaise.

How the flavor stays

Mashed yolk, Dijon mustard, cider vinegar, celery, scallion and dill create creamy, sharp and fresh notes with very little mayonnaise.

A cost rule that survives inflation

Eggs and celery create four protein-rich lunches from basic groceries, and yogurt replaces most of a separate jarred dressing ingredient.

Ingredients for 4

Measure first; timing is part of how this recipe uses less fat.

Firm yellow boiled eggs cooled in ice water

8large eggs
120 gplain Greek yogurt
30 gmayonnaise
100 gcelery
40 gscallions
20 gDijon mustard
8 sliceswhole-grain bread
120 glettuce

Method

Each step includes heat, a visible cue, and a recovery.

Step 1 · follow the visible cue

Cook eggs without a gray ring

Lower eggs into simmering water, cook eleven minutes, then transfer immediately to ice water before peeling.

Look for: The whites should be firm and the yolks yellow throughout without a green-gray edge.

Cooked egg yolks mashed into Greek yogurt dressing

Step 2 · follow the visible cue

Build dressing from two yolks

Mash two yolks smooth with yogurt, mayonnaise, mustard, vinegar and pepper before adding any chopped egg.

Look for: The dressing should be thick, smooth and sharply seasoned enough to coat the remaining ingredients.

Chunky egg salad with celery scallion and dill

Step 3 · follow the visible cue

Fold in texture at the end

Chop remaining eggs coarsely and fold them with celery, scallion and dill through the dressing without crushing the whites.

Look for: Distinct egg pieces and crisp celery should remain visible in a cohesive, non-runny salad.

Whole-grain egg salad sandwich with crisp lettuce

Step 4 · follow the visible cue

Toast and measure each sandwich

Toast bread lightly, line four slices with lettuce and divide the salad evenly before closing and cutting.

Look for: The filling should stay between the bread when the sandwich is lifted and sliced cleanly.

Measured ingredients and four decisive cooking stages for Egg Salad Sandwich — AI-generated instructional imagery; it is not evidence of a physical kitchen test.

Calories at the same serving size

often 500–700 calories with abundant mayonnaise and thick white bread558 kcal

This recipe385 kcal

173 kcal · 31% lower estimated

The estimate uses the listed ingredients divided into 4 servings. Brand labels, trimming, and the amount left in the pan can change the result.

385 kcalCalories

25gProtein

40gCarbs

14gFat

Keep the leftovers in the same spirit

Keep egg salad refrigerated for up to three days and assemble sandwiches just before eating so the bread stays firm.

Frequently asked questions

Can I omit mayonnaise entirely?

Yes. Add another tablespoon of yogurt and a teaspoon of olive oil if the dressing tastes too lean.

Why is my egg salad watery?

Celery was wet or yogurt whey separated. Dry vegetables and use thick strained yogurt.

Recipe example data shown in the CaloNote mobile meal-detail UI

CaloNote · mobile analysis example

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Method and sources

Recipe development and nutrition review: CaloNote Editorial

This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.

Published and last reviewed: August 25, 2026

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