Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (2024)

Published: · Modified: by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 7 Comments

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This light egg salad recipe gets an extra punch of flavor from a dash of curry powder. It's perfect for a quick and healthy lunch. 84 calories and 0 Weight Watchers Freestyle SP
Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (1)

Soft white bread, lots of mayo and egg salad tucked inside...with the crusts cut off. That is my mum's dream version of an egg salad sandwich. And who can blame her? That sounds pretty darn good.

But in the spirit of lightening things up and looking to the season of bathing suits and pool parties, I made a few changes.

Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (2)

Let's start with the white bread. This one is up to you and there are plenty of options. You could serve the light egg salad on whole wheat bread or fiber-filled crackers, such as Wasa. Or avoid the carbs altogether and spread the mixture on cucumber slices (mmm...that would make a good appetizer, too), stalks of celery or on a bed of spinach.

Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (3)

Okay, now I'm the first to admit that I love the taste of mayo. Always have...always will. And I know that replacing it with Greek yogurt doesn't fully make up for the omission. That's where the curry powder comes in.

Spices and herbs are such an integral part of healthy cooking. Much of what is lost by omitting fat can be made up for with the natural flavors of herbs and spices. That's exactly what curry powder does in this case.

Whip up a batch of hard-boiled eggs on the weekend, you'll be able to throw this salad together in 10 minutes during the week. Light and easy!

Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (4)

Other light lunch recipes:

Cookin' Canuck's Low-Fat Greek Chicken Salad Wrap
Cookin' Canuck's Low-Fat Salmon Salad Sandwich with Capers
Add a Pinch's Shrimp Avocado Salad
Our Best Bites's Kate's All-Time Favorite Quick & Easy Lunch Salad
Mom on Timeout's Tuna & Avocado Stuffed Tomatoes

If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Printable Recipe

Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (6)

Light Curry Egg Salad Recipe with Greek Yogurt

This light egg salad recipe gets an extra punch of flavor from a dash of curry powder. It's perfect for a quick and healthy lunch. 84 calories and 0 Weight Watchers Freestyle SP

Print Pin Rate

Course: Entrees, Sandwich

Cuisine: American

Keyword: Vegetarian

Prep Time: 10 minutes minutes

Total Time: 10 minutes minutes

Servings: 4 Servings

Calories: 83.6kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

  • 4 hard-boiled eggs peeled and chopped
  • 1 stalk celery diced
  • 1 green onion green section only, thinly sliced
  • ¼ cup non-fat plain Greek yogurt
  • ½ teaspoon curry powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Instructions

  • Place the chopped hard-boiled eggs in a medium-sized bowl.

  • Add the celery, green onion, Greek yogurt, curry powder, salt and pepper. Stir to combine.

  • Serve on bread, crackers, cucumber slices or celery stalks.

Notes

Weight Watchers Points: 0 (Freestyle SmartPoints)

Nutrition

Serving: 0.25Cup + 1 Tablespoon | Calories: 83.6kcal | Carbohydrates: 1.6g | Protein: 7.9g | Fat: 4.9g | Saturated Fat: 1.6g | Cholesterol: 186.6mg | Sodium: 376.5mg | Fiber: 0.3g | Sugar: 0.8g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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Reader Interactions

Comments

    Leave a Comment

  1. Jamee Hubbard

    Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (12)
    Thank you for the recipe! I've been in weight watchers 2 month now and was looking for a light version of my favorite restaurant's curry egg salad. Your recipe is super good. A batch was enough for breakfast and lunch, eaten alone or on a lettuce leaf, so it was perfect to make before work.

    Reply

  2. Kirsten

    Dara,
    I love egg salad as a 'there's nothing in the fridge to eat' type comfort food--and I like it best slightly warm.
    I'd be all over this salad, with the hit of curry powder. You're giving me ideas for layered summer salads--this atop a bed of chopped cukes, zukes, carrots and tomatoes?
    Yum!

    Reply

  3. KalynsKitchen

    What a great way to use leftover Easter Eggs!

    Reply

  4. Helen @ Scrummy Lane

    This is a great idea for a healthy and tasty lunch and I enjoyed your tips, too, especially the one about adding curry to take away the disappointment, if you like, of the yoghurt not being mayonnaise. I love that!

    Reply

  5. Olena@iFOODreal

    Love this idea! And I love wasa crackers too. Mayo tastes good but I'm so used not eating it. I find Greek yogurt with apple cider vinegar, salt, pepper and garlic powder comes as close of a replacement for mayo for me. Have a great weekend!

    Reply

  6. Jessica @ A Kitchen Addiction

    Love the idea of serving this on cucumber slices as an appetizer!

    Reply

  7. cheri

    I just love egg salad this time of year, great presentation and pics!

    Reply

Light Curry Egg Salad Recipe with Greek Yogurt | Cookin' Canuck (2024)

FAQs

Can I use Greek yogurt instead of natural yogurt in a curry? ›

Can You Use Greek Yogurt Instead? Greek yogurt is more acidic and tarter than dahi. You can use it in place of dahi, but it can make the curry too sour. However, you can add a bit more sugar or spice to balance out the flavors if you want to use Greek yogurt.

What yogurt is best for curry? ›

The type of yoghurt that is typically used in Indian cooking is called dahi. Dahi is a type of yoghurt that is made from curdled milk. It is thicker and more sour than yoghurt, making it the perfect addition to curries and other savoury dishes.

How to mix yogurt into curry? ›

You want to end up with tiny particles evenly dispersed in the dish. So when you add it a spoon at a time, you can mix it really well before it has had time to curdle. An alternative method is to do it the other way round. You remove a spoonfull of the curry and dump it into the yogurt, then stir immediately.

How to add yogurt to curry without curdling? ›

Before adding curd to your hot soup or curry, it's important to temper it separately and then add it to the curry. Then whisk it, lower the heat and then add.

Will Greek yogurt thicken curry? ›

Yogurt is ideal for Indian curries and can be used as a cream substitute (which also thickens sauces). This is another common thickening agent used in Indian cuisine. Greek yogurt is recommended to regular yogurt due to its superior consistency and its inability to curdle in the pan.

Is it better to put yogurt or cream in curry? ›

A Yes, you can use cream or crème fraîche in your curries. What you will get is the same delicious creamy quality to the curry as if you had used yogurt, but it will simply be a little sweeter and milder in taste. You should spice your curry with this in mind.

Can we eat yogurt with egg curry? ›

Provided you aren't allergic to any of the items, eating them together will do you no harm. Yes, you can eat eggs and yoghurt together.

What kind of yogurt do Indians use? ›

Dahi yogurt is a popular choice for making desserts and savory dishes in Indian cuisine.

Will Greek yogurt cool a curry? ›

A dollop of yogurt or soured cream works wonders on Indian-style curries and your chilli base if you have really gone overboard with heat. Simmer the base gently once you have added it but don't boil it or it may split.

Why does yogurt curdle in curry? ›

You shouldn't add the yogurt too soon or to the curry when its too hot or leave it on the stove because the heat will break the milk protein and it will curdle. Add the yogurt after you take it off the heat, and you shouldn't have a problem.

How do you get the yogurt taste out of curry? ›

If you don't have fenugreek (or you have added some bit it still isn't enough) you could try to add more curry spices like cumin, coriander, and mustard and try to overpower the yogurt taste.

What can you mix with yogurt to make it taste better? ›

How to Make Plain Greek Yogurt Taste Good: 10 easy tips
  1. Add fresh fruit.
  2. Add frozen fruit.
  3. Mix with canned pumpkin and spices.
  4. Drizzle with honey or maple syrup.
  5. Mix with nuts or seeds.
  6. Blend into a smoothie.
  7. Add cereal.
  8. As a marinade.
Feb 17, 2023

Does Greek yogurt split when heated? ›

Our creamy, tangy Greek Yogurt is a great substitution for sour cream or other high-fat cream in soups, sauces and stews. But heat can cause yogurt to separate, so whisk it in off the heat at the end, gently re-warming the dish over low heat if necessary, but not letting it simmer or boil.

How to keep Greek yogurt from getting watery? ›

While there isn't really a way to entirely avoid the liquid from forming, you can return your yogurt to its original state by simply stirring the whey back in or pouring it off the top. If you choose to remove it, don't throw it out; Conover recommends using it in smoothies, dressings, and soups.

Can you substitute Greek yogurt for regular yogurt? ›

Use: Regular yogurt substitute

Greek yogurt is just as good as the regular stuff for baking, dips and sauces. Just like sour cream, Greek yogurt is a 1-to-1 substitute for regular yogurt. Plus, there are a ton of benefits to eating Greek yogurt.

Does Indian cooking use Greek yogurt? ›

Indian cooking

I always use Greek yoghurt for all of my dishes and I steer away from using low fat varieties as there is always the fear of the sauce splitting. Yoghurt tends to be used in lots of different marinades because it starts to tenderise the meat and acts to help the spices penetrate into the meat.

Can you use Greek yogurt instead of plain yogurt in tikka masala? ›

Tikka masala sauce

Saute for 30 seconds more. Gravy – Add the spices followed by the tomato paste. Saute for 2 to 3 minutes until fragrant. Add the Greek yogurt, and lemon juice, followed by the chicken broth or water.

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