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Healthy Mediterranean Egg Salad Sandwiches

Zesty Mediterranean Egg Salad on Whole Grain

Last modified: Nov 02, 2024. Originally posted: Nov 24, 2023
Meal Types
Recipe Difficulty

This vibrant egg salad combines creamy hard-boiled eggs with tangy feta, briny olives, and crisp vegetables, all seasoned with aromatic herbs and lemon for a light, satisfying sandwich filling that's perfect for a nutritious lunch or picnic fare.

Authors
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Total Time
30 minutes
Recipe Yield
4
Prep Time
20 minutes
Cook Time
10 minutes
Mediterranean-American Fusion
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Introduction

Egg salad has long been a staple of American lunchboxes and picnic baskets, but this Mediterranean-inspired version elevates the humble dish to new heights. Born from the sun-drenched shores of the Mediterranean, this recipe infuses traditional egg salad with the bold flavors and fresh ingredients characteristic of the region. The addition of feta cheese, a staple in Greek cuisine, dates back to ancient times when shepherds needed a portable, protein-rich food. By marrying this ancient ingredient with the New World's beloved egg salad, we create a dish that bridges cultures and tantalizes taste buds with its harmonious blend of flavors and textures.

Ingredients

• 6 large eggs, hard-boiled and cooled

• 1/4 cup Greek yogurt (full-fat for creaminess)

• 2 tablespoons mayonnaise

• 1/2 cup crumbled feta cheese

• 1/4 cup Kalamata olives, pitted and roughly chopped

• 1/4 cup red onion, finely diced

• 1/2 cup cucumber, seeded and finely diced

• 1/4 cup fresh parsley, finely chopped

• 2 tablespoons fresh dill, finely chopped

• 1 tablespoon fresh lemon juice

• 1 teaspoon Dijon mustard

• 1/4 teaspoon garlic powder

• 1/4 teaspoon sea salt

• 1/8 teaspoon freshly ground black pepper

• 1 tablespoon extra-virgin olive oil

Instructions on how to make Healthy Mediterranean Egg Salad Sandwiches

Step 1:

Place eggs in a large pot and cover with cold water. Bring to a boil over high heat, then remove from heat, cover, and let sit for 10 minutes.

Step 2:

While eggs are cooking, prepare the vegetables: dice the red onion and cucumber, chop the olives and herbs.

Step 3:

After 10 minutes, transfer eggs to an ice bath to cool for 5 minutes. Once cooled, peel and roughly chop the eggs.

Step 4:

In a large mixing bowl, whisk together Greek yogurt, mayonnaise, lemon juice, Dijon mustard, garlic powder, salt, and pepper.

Step 5:

Add the chopped eggs, feta cheese, olives, red onion, cucumber, parsley, and dill to the bowl. Gently fold everything together until well combined.

Step 6:

Drizzle with extra-virgin olive oil and give a final gentle stir. Taste and adjust seasoning if needed.

Step 7:

Cover and refrigerate for at least 30 minutes before serving to allow flavors to meld.

Frequently Asked Questions

Q: Can I make this egg salad ahead of time?

A: Yes, you can prepare it up to 24 hours in advance. The flavors will actually improve as they meld together in the refrigerator.

Q: How can I make this recipe dairy-free?

A: Use dairy-free yogurt alternatives and omit the feta cheese. You can add extra olives or capers for a salty flavor to replace the feta.

Q: What's the best way to hard-boil eggs so they peel easily?

A: Use slightly older eggs, start with cold water, and immediately transfer to an ice bath after cooking. This helps prevent the green ring and makes peeling easier.

Nutrition

Fat Content
19g
Saturated Fat Content
3.5g
Carbohydrate Content
5g
Fibre Content
1g
Sugar Content
2g
Protein Content
15g
Sodium Content
580mg
Calories
250

Notes

• For a lighter version, use all Greek yogurt instead of mayonnaise.

• Substitute red bell pepper for cucumber if desired for a different crunch.

• Use fresh herbs when possible for best flavor, but dried can be substituted at a 1:3 ratio.

• This recipe contains eggs and dairy (yogurt, feta). For a dairy-free version, use dairy-free yogurt and omit the feta.

• Choose organic, free-range eggs for best flavor and nutrition.

• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Serving Instructions

Serve chilled on bread as a sandwich, in a pita pocket, or over a bed of fresh greens.

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Timing Tips

Boil and cool the eggs in advance to save time. Chop vegetables while eggs are cooking and cooling.

Chef's Tips

  • Don't overcook the eggs to avoid a green ring around the yolk and a rubbery texture.
  • For best flavor, allow the salad to chill for at least 30 minutes before serving.
  • Adjust the consistency by adding more Greek yogurt or mayonnaise if needed.

Variations

For a spicier version, add a pinch of red pepper flakes or a dash of hot sauce. To make it vegetarian, substitute the eggs with firm tofu, crumbled and seasoned with black salt for an eggy flavor.

Pairing Recommendation

Serve with a crisp white wine like Assyrtiko or a light wheat beer. Pair with a side of mixed greens or a Greek salad for a complete meal.

Seasonality

Best in spring and summer when fresh herbs are abundant, but can be enjoyed year-round.

Allergen Information

Contains eggs and dairy (Greek yogurt, feta cheese). May contain traces of tree nuts or peanuts depending on the source of ingredients.

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