Greek yoghurt can replace mayonnaise in egg sandwiches, delivering a richer, creamier flavour with fewer calories and more protein. The swap is also generally cheaper than buying mayonnaise, so it can save money.
Why Greek Yoghurt Works in Egg Sandwiches
Like mayonnaise, Greek yoghurt has a smooth texture, but the resulting flavour is much richer and creamier, and it is lower in calories, making it a healthier option. According to food experts, the slight tanginess of Greek yoghurt perfectly complements the flavour of eggs, making them softer, creamier and overall much more flavourful.
Greek yoghurt is also a good source of protein and typically lower in fat than mayonnaise, so it can support a healthier snack without compromising on flavour.
Health Benefits and Expert Endorsement
BBC Good Food said: "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."
Including Greek yoghurt in the diet is an easy way to boost protein intake, and as it is a good source of calcium, magnesium, and phosphorus, it is also thought to support bone health, while the 'live cultures' it contains can be beneficial in supporting gut health.
The BBC added: "Being rich in protein and calcium, Greek yoghurt may help you feel more satisfied after eating. This is because this combination of nutrients helps to increase levels of appetite-suppressing hormones. Including yoghurt in your diet is also associated with a lower body weight, body fat percentage and waist circumference."
Recipe for a Healthier Egg Salad
Yumna Jawad, recipe developer and founder of Feel Good Foodie, recommends replacing mayonnaise with Greek yoghurt in an egg salad sandwich to make it healthier but extra creamy, and adding a dash of mustard for a burst of spice.
Yumna said: "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 yoghurt 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 yoghurt 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 yoghurt."
To make the 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.
Yumna added: "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."
