This refreshing, creamy egg and vegetable salad is packed with protein, crunchy vegetables, and a tangy yogurt-based dressing. Inspired by your picture, it combines boiled eggs, cucumber, cherry tomatoes, sweet corn, red onion, and fresh herbs in a light, creamy sauce.
It’s perfect for a healthy lunch, a quick dinner, meal prep, or a satisfying side dish.
Prep time
15 minutes
Cooking
10 minutes
Servings
3–4
Style
Fresh & creamy
1. Ingredients
A. For the salad
- 4 large eggs
- 1 medium cucumber, sliced or quartered
- 1 cup (150 g) cherry tomatoes, halved
- ½ cup (80 g) sweet corn, cooked and drained
- ¼ small red onion, finely chopped
- 2 tablespoons fresh parsley or dill, chopped
- 1 tablespoon chopped spring onion, optional
B. For the healthy creamy dressing
- ½ cup (120 g) plain Greek yogurt
- 1 tablespoon mayonnaise, optional for extra richness
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 small garlic clove, finely grated
- ¼ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- ½ teaspoon dried dill or Italian seasoning
- 1–2 teaspoons water, if needed to thin the dressing
Healthy swap: Skip the mayonnaise and use an additional tablespoon of Greek yogurt for a lighter dressing.
2. Step-by-step instructions
Step 1: Boil the eggs
Place the eggs in a saucepan and cover with water. Bring to a boil, then cook at a gentle simmer for approximately 9–11 minutes until hard-boiled.
Transfer to cold water, cool completely, peel, and cut into quarters.
Step 2: Prepare the vegetables
Wash and dry the cucumber and tomatoes. Slice the cucumber, halve the tomatoes, drain the corn, and finely chop the onion and herbs.
Dry the vegetables well so they do not dilute the dressing.
Step 3: Make the dressing
Whisk together the Greek yogurt, optional mayonnaise, Dijon mustard, lemon juice, garlic, salt, pepper, and herbs.
Add a teaspoon of water if needed to achieve a smooth, pourable consistency. Taste and adjust the seasoning.
Step 4: Combine the salad
Add the cucumber, tomatoes, corn, red onion, and herbs to a large bowl. Pour over the dressing and toss gently.
Fold in the eggs last to keep the pieces intact.
Step 5: Chill and serve
Refrigerate for 10–15 minutes to let the flavors blend. Sprinkle with extra parsley, dill, and freshly ground black pepper before serving.
3. Nutrition information
Estimated nutrition per serving, assuming four servings and using Greek yogurt with no mayonnaise.
| Nutrient | Per serving |
|---|---|
| Calories | 160–200 kcal |
| Protein | 10–13 g |
| Carbohydrates | 10–14 g |
| Total fat | 8–11 g |
| Fiber | 2–3 g |
| Total sugars | 4–6 g |
Values vary depending on egg size, yogurt brand, corn quantity, and dressing additions.
To increase protein: use a higher-protein Greek yogurt and add two extra egg whites. This will increase the protein without adding much fat.
4. Complete nut information and allergy guide
This salad does not require any nuts.
- Peanuts: not intentionally included.
- Tree nuts: not intentionally included.
- Dairy: Greek yogurt contains milk.
- Eggs: a main ingredient and a common allergen.
- Mustard: included in the dressing and may be an allergen for some people.
- Gluten: the basic recipe does not require gluten-containing ingredients, but check packaged mustard and seasonings if necessary.
For someone with food allergies, check product labels and avoid cross-contact with utensils and preparation surfaces.
5. Tips for the best creamy egg salad
- Cool the eggs completely: warm eggs can make the yogurt dressing runny.
- Use thick Greek yogurt: this gives a rich, mayonnaise-like consistency with more protein.
- Dry the cucumber and tomatoes: excess water can dilute the dressing.
- Add the eggs last: gentle folding prevents them from breaking apart.
- Adjust the tanginess: add more lemon juice for freshness or a little extra yogurt for a milder taste.
- For extra crunch: add finely chopped celery or bell pepper.
- For a richer version: add a small amount of mayonnaise or crumbled feta cheese.
6. Frequently asked questions (Q&A)
Q1. Can I make this salad without mayonnaise?
Yes. Greek yogurt alone makes a creamy dressing. Add mustard, lemon juice, garlic, and herbs for extra flavor.
Q2. Can I use regular yogurt instead of Greek yogurt?
Yes, but regular yogurt is thinner. Strain it through a clean cloth for 30–60 minutes to thicken it before making the dressing.
Q3. Can I prepare this salad the night before?
You can boil the eggs and prepare the dressing and vegetables separately the night before. For the freshest texture, combine everything shortly before serving.
Q4. How long does this salad last in the refrigerator?
Store it in a covered container at 4°C (40°F) or below and eat within 3 days for best quality. Refrigerate promptly and discard if left at room temperature for more than 2 hours.
Q5. Can I use canned corn?
Yes. Drain it well before adding it to the salad. Frozen corn also works if cooked and cooled first.
Q6. Can I add chicken or tuna?
Absolutely. Add cooked, cooled chicken breast or drained tuna for a more substantial, protein-rich meal.
Q7. Is this salad suitable for weight management?
It can fit into a balanced eating plan. Eggs and Greek yogurt provide protein, while vegetables contribute fiber and volume. Portion size and dressing quantities determine the final calories.
Q8. Can I make it low-carb?
Yes. Reduce or omit the sweet corn and use extra cucumber, celery, or leafy greens. The carbohydrate content will decrease.
Q9. Why is my salad watery?
Cucumber and tomatoes release liquid, especially after salting. Dry the vegetables, avoid excess salt before serving, and add the dressing shortly before eating.
Q10. Can I add cheese?
Yes. Crumbled feta, a little Parmesan, or small cubes of mozzarella work well. Feta adds a salty, tangy Mediterranean flavor.
Q11. Can I use this salad as a sandwich filling?
Yes. Chop the ingredients more finely and use slightly less cucumber and tomato to prevent the bread from becoming soggy. It also works well in wraps.
Q12. Can I make the salad dairy-free?
Yes. Replace the Greek yogurt with a thick, unsweetened dairy-free yogurt alternative. Choose one that is suitable for your dietary needs and allergies.
7. Delicious variations
Mediterranean egg salad
Add crumbled feta, extra parsley, oregano, and a little olive oil.
High-protein egg salad
Use extra egg whites and high-protein Greek yogurt, and serve over leafy greens.
Avocado egg salad
Add diced ripe avocado for extra creaminess and a buttery texture. Mix gently just before serving.
My recommendation: For a salad closest to your picture, use four hard-boiled eggs, crisp cucumber, cherry tomatoes, sweet corn, red onion, fresh dill, and a thick Greek yogurt dressing with lemon and garlic. Chill briefly, then serve cold as a refreshing, protein-rich meal.
