Sandwiches have long been a lunchtime staple, and while there is an endless array of tasty options you can house between two slices of bread, you just can’t beat a classic like egg mayonnaise.
It may not be as fancy as some options, but it’s healthy, flavoursome, and very easy to prepare, so it ticks all the right boxes. But while egg and mayonnaise may be a winning duo, food experts say eggs can be made even tastier if you swap out the mayo for another ingredient instead. Mayonnaise is a high-fat food and is high in calories, so while it is delicious, it’s not always the best option for your waistline.
But the creaminess of mayo can easily be replicated by using Greek yogurt instead. Mashing eggs with a dollop of Greek yogurt will give you the same smooth texture, but the flavour will be much richer and creamier, and it’s a much healthier choice.
BBC Good Food explains: “Greek yogurt is made from cow’s milk that is strained to remove the whey, this results in a thicker consistency compared to natural yogurt. It also has a tangier flavour and can often be used as a healthier substitute to mayonnaise, sour cream or crème fraîche.”
Greek yogurt adds a slightly tangy flavor that perfectly complements the flavor of eggs, making them softer, creamier, and more flavorful. And not only is it a good source of protein, Greek yogurt is also generally lower in fat than mayonnaise, making it a much healthier alternative without having to compromise on flavour. Plus, it’s cheaper to buy too so you can save a bit of cash by making the change.
Food experts recommend replacing mayonnaise with Greek yogurt in an egg salad sandwich to make it healthier – but just as creamy and tasty – and adding a dash of mustard for an extra boost of flavour.
Feel Good Foodie says: “My recipe for Healthy Egg Salad is light, creamy and perfect for lunches or meal prep. I make it healthier by replacing the mayo with Greek yogurt and by pairing it with low-carb serving options. It’s fast, full of flavour and filling!”
“Hard-boiled eggs provide a rich and velvety texture and pack in a protein punch. They also absorb the flavours of the dressing, resulting in a well-balanced overall flavour.
“Plain Greek yogurt is a healthier alternative to mayonnaise, offering a creamy consistency and tangy flavour. It also helps to bump up the protein content. Dijon mustard adds a tangy and slightly spicy flavour that complements the eggs and yogurt.”
To make your sandwich filling, the recipe website recommends adding 42g of Greek yogurt to six peeled hard boiled eggs. Add two teaspoons of dijon mustard for extra flavour, plus half a teaspoon of lemon zest, half a teaspoon of salt and a pinch of black pepper. Once whisked together, serve the egg salad in a sandwich on a bed of lettuce for a delicious crunch.
Feel Good Foodie adds: “Use whole milk, plain Greek yogurt. Because you’re substituting the yogurt for mayonnaise, the extra creaminess from the whole milk yogurt compared to a leaner variety will help to thicken the dressing, making it more creamy and rich.”