Egg White Salad
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This healthy egg white salad recipe is a protein-packed and low-fat take on traditional egg salad! It’s creamy, smoky, and makes the best sandwich filling. 14 grams of protein per serving.
Swapping my eggs for egg whites is always an easy option when I’m trying to watch my calories or monitor my fat intake. If you’ve tried my egg white omelette or spinach egg white wrap, then you’ll know that it all comes down to how you cook and flavor them. This egg white salad is no exception, and I think I may like it even more than the traditional one that uses yolks.
The secret is layering in bold flavors. Roasted red peppers and pickles add tang and texture, while a swirl of Greek yogurt keeps it creamy (and boosts the protein). Even my partner, the resident egg salad purist who JUST came around my cottage cheese egg salad, now prefers this one.
Table of Contents
Why you’ll love this egg white salad
- Perfect for making ahead. I like to make a big batch over the weekend and enjoy ready-made meals for the next 3-4 days.
- Customizable. The sauce and the boiled egg whites go well with several proteins and veggies. I often add leftover chicken, fish, boiled macaroni, or veggies from the fridge, and I am happily surprised with the result!
- Versatile. I love this recipe because it goes as easily in a lettuce cup, wrap, toast, or sandwich. So, based on your appetite and restrictions, make your own combination!
Key Ingredients
This isn’t the full list, but some notes on the main ones. I’m including some tested substitutions, too.
- Boiled eggs. Finely chop the egg whites and set them aside. For a quick boiled egg hack, use my microwave method or air fryer method.
- Hamburger pickles. I call them mini flavor bombs! Don’t you love it when you get a bite of tangy pickles in your salad? Yum! I used a no-added-sugar kind, but any will do.
- Roasted red peppers. You can roast your bell peppers in the oven or use store-bought roasted red peppers if you’re lazy like me! Chop them finely for the salad.
- Greek yogurt. I tested full-fat and non-fat, and while the former added richness, the latter worked perfectly fine. If you’re feeling a little indulgent, use mayo instead. You could also try using light sour cream, too.
- Pickle juice. If you have pickles, you have the pickle juice (getting the most out of your pickle jar!). You can use a mix of lemon juice and vinegar if you prefer.
- Spices. I used a mix of cumin, smoked paprika, and red pepper flakes to give the salad some smoky and spicy flavors.
How to make an egg white salad
Step 1- Mix the chopped ingredients. Combine the chopped egg whites, cucumbers, pickles, and roasted peppers in a large mixing bowl.
Step 2- Make the sauce. Mix Greek yogurt, pickle juice, and spices in another mixing bowl. Taste and adjust salt, seasoning, and heat to your liking.
Step 3- Combine, chill, and serve. Pour the ‘sauce’ over the egg mixture and mix until uniformly combined. For the best texture, let the salad chill for 30 minutes.
Ways to change things up
Confession: I’ve made this salad many different ways to see which would stick with my partner (I’m easy with how it’s served). These have been some great tweaks:
- Play around with the dressing. You know what goes great with Greek yogurt and cucumber? Mint, lime juice, and pomegranate molasses! Or go with chives, scallions, and mustard for a tried-and-tested, no-fail sauce.
- Add different veggies. I have so many fantastic substitutes – capers for pickles, celery for cucumbers, and sautéed onions for roasted peppers. Substitutes aside, cherry tomatoes and avocados taste phenomenal in this salad!
- Add more protein. I love adding smoked salmon, tuna, leftover chicken, tofu, or white beans to increase protein content.
Storage instructions
Cover in a sealed container and refrigerate the salad for 4 to 5 days. If you notice changes in the consistency and texture, toss it away and make a new batch.
Frequently asked questions
To avoid rubbery egg whites, don’t overcook them. I find 8 minutes to be the perfect boiling time for boiled eggs (using the stovetop method).
Yes, you can. For a dairy-free alternative, I like using mashed avocado or hummus. The only downside is that it’s not great to meal prep them this way, so enjoy it fresh.
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Egg White Salad
Ingredients
- 6 boiled eggs yolks removed and chopped finely (feel free to keep in)
- 2 hamburger pickles chopped finely
- 1/4 large cucumber chopped finely
- 2 tablespoon roasted red peppers chopped
- 1/2 cup Greek yogurt
- 1 tablespoon pickle juice brine the pickles are in
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon marjoram
- 1/2 teaspoon red pepper flakes adjust to taste
- 1/2 teaspoon sea salt adjust to taste
Instructions
- In a large mixing bowl, combine the egg whites, cucumbers, pickles and roasted red peppers and set aside.
- In a separate mixing bowl, combine the Greek yogurt, pickle juice with all the spices and mix well. Taste to make sure it’s salty enough and spiced according to your spice level.
- Pour the ‘sauce’ over the egg mixture and mix until fully incorporated. Allow to sit for 30 minutes in the fridge to ‘marinate’ and keep refrigerated until ready to serve.
Notes
Nutrition
More delicious egg recipes
- Turkish eggs
- Fried eggs (over easy, over medium, over hard)
- Frittata
- Crustless quiche
- Sous vide egg bites
Originally published June 2015
I surprised myself with this one, thank you for the recipe. It was great.
Thank you for the feedback Henry, hopefully you can try a few more recipes too!
No need to chop pickles. Just buy relish and then the pickles are already chopped for you. I always put a bit of relish in my egg salad.