This healthy egg white salad recipe is a protein-packed and low-fat take on traditional egg salad! It’s creamy and smoky and makes the best sandwich filling.
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.
To make this salad stand out, I flavor it with robust ingredients like roasted bell peppers and pickles and swirl through some Greek yogurt for some creaminess.
Table of Contents
Why you’ll love this recipe
- Perfect for making ahead. If you have boiled eggs in your refrigerator, making this salad is a cakewalk! Keep everything chopped, and combine and enjoy when it’s time to serve! Or make a big batch over the weekend and enjoy readymade 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!
I often make this recipe because I find most of the ingredients in my fridge! All it takes is some chopping and mixing, and I have a quick meal ready to go. Here is what you’ll need:
- Boiled eggs. Finely chop the egg whites and set them aside. If you like the flavor of egg yolks and don’t mind the added fats, make the salad with whole eggs.
- 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 work.
- Cucumber. Finely chopped.
- 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. Plain Greek yogurt provides the base for the dressing. 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.
- Sea salt. To taste.
How to make an egg white salad
What I love about this recipe is just how quick it is. If I’ve prepared some boiled eggs in advance, I can whip this up in minutes!
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. ‘Marinate’ in the fridge for at least 30 minutes and refrigerate until ready to serve.
Recipe tips and variations
- Finely chop the ingredients. You must finely chop your veggies and the egg whites so everything mixes well and you get all the components in a bite. No shortcuts there!
- Use chilled ingredients. Chill your eggs and roasted peppers before using them in the salad to maintain the sauce’s texture.
- Gently mix the ingredients. To avoid the unpleasant, mushy egg whites, mix the ingredients gently. Use a folding gesture (making eights in the bowl), and do not overmix!
- 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.
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.
More delicious egg recipes to try
- Turkish eggs
- Fried eggs (over easy, over medium, over hard)
- Crustless quiche
- Sous vide egg bites
Frequently asked questions
The key to avoiding rubbery egg whites is not to overcook them. I find 8 minutes to be the perfect boiling time for boiled eggs.
Although I haven’t tried it, avocado or humus could work as alternatives for the sauce. That said, if making with avocado, consume fresh as it will oxidize within a few hours.
Yes. Egg whites are naturally gluten-free. This recipe is gluten-free unless you serve/ mix gluten-containing components like bread or crackers with it.
Egg White Salad
- 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 oasted 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
- 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.
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