June 21, 2013

Greek Yogurt Egg Salad


I never understood why tea was for two.

I mean, it’s fabulous to have one-on-one time with a special friend.  But if I’m making tea (or cocktails) you better believe the more is always the merrier. And summer seems to be filled with these kinds of last minute get togethers. Whether it is a beautiful sunny day and you skip work for a picnic in the park.  Or have breakfast plans for a few that quickly turns into brunch for many.

Needless to say, I’m the queen of over-inviting and finding reasons to rally people around my table (or bar). And for these occasions, I have the perfect crowd-pleasing, low-sodium appetizer: Greek yogurt and dill egg salad bites. It’s a refreshing way to kick off any celebration. And because a few eggs and crackers go a long way,  your guest list can continue to grow while your shopping list stays small.



The directions are as simple as it gets: boil eggs, smush ingredients, eat. And as for the crackers, I simply used matzoh and flared it up with a brush of oil, a sprinkle of chipotle spice, and a quick bake in the oven. Of course, you can use them plain, buy some rice crackers, or even cut and toast salt-free bread. Or fill up baby romaine or butter lettuce leaves if you want to go gluten and carb-free.

Possibilities. Are. Endless.


Salt-Free Dill Egg Salad Bites


So just in case this weekend ends up being the perfect time to get your friends together, make sure you have some boiled eggs and yogurt in the fridge (and cocktails on the bar) so you’re ready to go.

Chow on.



  • 4 hard boiled eggs , shells removed
  • One 6-ounce container of 0% FAGE Greek Yogurt
  • Handful fresh dill, chopped with a few sprigs leftover for decorating
  • 1/2 teaspoon salt-free honey mustard (Mendocino Mustard Hot & Spicy is best) or 1/4 teaspoon salt-free ground mustard
  • 1/4 teaspoon salt-free garlic powder
  • Freshly ground black pepper, to taste
  • Matzoh or rice crackers; toasted no-salt-added bread; or baby butter lettuce for serving


In a medium size bowl, use a fork to smash up the eggs. Add in the yogurt, dill, mustard, and spices. Use the fork to combine until smooth-ish. Then top off crackers, bread, or lettuce with about a tablespoon of egg salad. Top with freshly cracked black pepper and sprigs of fresh dill.

+ Sodium Count: Eggs 70mg per egg; Plain Greek yogurt: 60mg per 6-ounce container, depending on brand

Noemi Bostrom June 21, 2013 at 10:50 pm

I love Greek yogurt, it’s very healthy. Anyway, this recipe looks so easy to do. My kids can actually do this. Thanks for sharing! 😉

exotic travels and vacations June 24, 2013 at 12:23 am

Eat egg a day. It is very nutritious.

Primož June 26, 2013 at 12:13 pm

I love this kind of salads. They are the best for hot summer evenings. I must be careful with the dill, I once ruined a meal with too much of it.
I think this will be as tasty as it looks, thanks for sharing.

Sarah July 6, 2013 at 10:09 pm

Greek yogurt can be part of a healthy diet. It is low in calories, high in protein. It is thick and creamy than regular yogurt. And egg is the best protein source after red meat. Greek yogurt and egg make this salad very healthy. Thanks for sharing.

Carla @ Gluten Free Recipe Box July 7, 2013 at 9:25 pm

I use Greek yogurt as a sub for sour cream and mayonnaise quite often, but never tried it in egg salad. Thanks for the idea! Both my husband and I are on a somewhat low-sodium diet; so this is perfect!

Evelina Micall July 14, 2013 at 3:02 pm

Wow! Greek yogurt and dill egg salad bites are the best low sodium appetizers. I really like this recipe. I would love to try it. Thanks a lot! 🙂

Vickie July 15, 2013 at 7:13 am

Eggs and crackers are my favorite combination

Ben July 15, 2013 at 10:44 pm

It’s soo simple and easy to make. It seems like such a great refreshment for guest coming over or just eating for fun.

Lonnie Thaler July 17, 2013 at 11:04 pm

Wow! This looks so delicious. I love Greek yogurts and I usually include it in my recipes. Cocktail is now ready! 🙂

Sheron Milliner August 7, 2013 at 10:45 am

I like the idea of Egg and Yogurt with mustard with dill. As with Primo Z, I almost ruined a recipe with too much dill. Will this recipe. and will buy the book and use this website. thank, you for this blog and other recipes.

Lucy August 15, 2013 at 10:32 am

HEALTHY AND SIMPLE! I’m trying to be more healthy and loss some weight so this is great! Just a little easy snack to chow down on whenever I want to eat something.

Jeanie January 21, 2015 at 8:46 am

I am so glad to have found your website (thanks to Dr Oz’s program).
I am kind of struggling with cutting sodium out of my diet. I find that some things sodium free are easy to enjoy, but there are those dishes or foods that just beg for that salt kick. . Fortunately I’ve never used salt to excess, but now, for health reasons I have to seriously cut it out. I am hoping to find help on your website
Thanks for being here, and I intend to be a frequent visitor.

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