Ingredients
6 large eggs
2 tablespoons full-fat mayonnaise
2 tablespoons plain 2% Greek yogurt
2 teaspoons Dijon mustard
4 slices cooked bacon, crumbled
3 tablespoons finely chopped red onion
1 tablespoon finely chopped fresh chives
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 pieces 100% whole-grain bread, toasted
Instructions
Put the eggs in a medium saucepan, cover with 1 inch of water, and bring to a boil over high heat. Remove the pan from the heat, cover, and let stand for 12 minutes. Immediately transfer the eggs to an ice bath for 5 minutes. Peel and chop the eggs.
In a medium bowl, combine the eggs, mayonnaise, yogurt, mustard, bacon, red onion, chives, salt, and pepper. Serve on toast. The egg salad will keep in an airtight container in the refrigerator for 1 day.
Key Points About Ingredients:
- Full-fat mayonnaise adds rich creaminess and helps bind the egg salad, but using just 2 tablespoons keeps the fat content in check.
- Plain 2% Greek yogurt is a smart substitute that adds a subtle tang while boosting the protein content and reducing overall calories.
- 100% whole-grain bread provides complex carbohydrates and dietary fiber, supporting sustained energy levels throughout the morning.
- Dijon mustard delivers bold flavor with virtually no calories or fat, making it an excellent condiment for lightening up creamy dishes.
- Fresh chives add a mild onion-like flavor and a pop of color, along with small amounts of vitamins A, C, and K.
- Cooked bacon crumbles introduce a smoky, savory depth that makes this egg salad feel hearty and breakfast-appropriate.
Key Nutritional Insights:
- Each serving provides a solid dose of high-quality complete protein from both eggs and Greek yogurt, supporting muscle repair and satiety.
- Eggs are one of the best dietary sources of choline, a nutrient essential for brain health and liver function.
- The combination of protein and fiber from whole-grain toast helps slow digestion and stabilize blood sugar levels after breakfast.
- Bacon contributes to the sodium content, so those monitoring salt intake may want to reduce or omit the added salt in the recipe.
- Greek yogurt replaces a portion of the mayonnaise, cutting saturated fat while adding beneficial probiotics and calcium.
- Eggs are rich in lutein and zeaxanthin, antioxidants that support long-term eye health, though these are not listed in standard nutrition panels.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories210
- Standard DV% Daily Value*
- Total Fat11 g72 g15.28%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat3 g
- Monounsaturated Fat4 g
- Cholesterol145 mg300 mg48.33%
- Sodium390 mg2300 mg16.96%
- Total Carbohydrate15 g275 g5.45%
- Dietary Fiber2 g28 g7.14%
- Total Sugars2 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein13 g50 g26%
- Vitamin D (Cholecalciferol)41 mcg20 mcg205%
- Calcium72 mg1300 mg5.54%
- Iron1.5 mg18 mg8.33%
- Potassium175 mg4700 mg3.72%
- Vitamin A280 mcg900 mcg31.11%
- Vitamin C (Ascorbic Acid)1 mg90 mg1.11%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K8 mcg120 mcg6.67%
- Vitamin B1 (Thiamin)0.12 mg1.2 mg10%
- Vitamin B2 (Riboflavin)0.22 mg1.3 mg16.92%
- Vitamin B3 (Niacin)1.8 mg16 mg11.25%
- Vitamin B6 (Pyridoxine)0.14 mg1.7 mg8.24%
- Folate35 mcg400 mcg8.75%
- Vitamin B12 (Cobalamine)0.7 mcg2.4 mcg29.17%
- Biotin10 mcg30 mcg33.33%
- Vitamin B5 (Pantothenic acid)0.9 mg5 mg18%
- Choline175 mg550 mg31.82%
- Phosphorus175 mg1250 mg14%
- Iodine18 mcg150 mcg12%
- Magnesium22 mg420 mg5.24%
- Zinc1 mg11 mg9.09%
- Selenium22 mcg55 mcg40%
- Copper0.07 mg0.9 mg7.78%
- Manganese0.6 mg2.3 mg26.09%
- Chromium2 mcg35 mcg5.71%
- Molybdenum8 mcg45 mcg17.78%
- Chloride210 mg2300 mg9.13%
