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When it comes to classic sandwich fillings egg mayonnaise is definitely up there as a firm favourite and it has long been a staple on many an afternoon tea menu.
The humble sandwich may not be fancy, but it’s tasty, filling and pretty healthy, so it ticks all the right boxes. But food expertssay it can be made even tastier if you swap out mayonnaise for an alternative ingredient instead. Adding Greek yogurt to eggs instead of mayonnaise helps to create the same texture, but the flavour is much richer, smoother and creamier. Plus, it’s cheaper to buy than mayonnaise so you can save on some pennies too.
Greek yogurt adds a slightly tangy flavour that perfectly complements the flavour of eggs, making them softer, creamier and more flavourful. And not only is is it a good source of protein, Greek yogurt is also generally lower in fat than mayonnaise, making it a much healthier alternative without having to compromise on flavour.
BBC Good Food explains: “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.”
Food experts recommend replacing mayonnaise with Greek yogurt in an egg salad sandwich to make it healthier – but just as creamy and tasty – and adding a dash of mustard for an extra boost of flavour.
Feel Good Foodie says: “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 yogurt 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 yogurt 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 yogurt.”
To make your 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.
Feel Good Foodie adds: “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.”
