RecipesFrom the test kitchen
Dill and Celery-Seed Egg Salad over Spinach
A protein-rich egg salad lightened with Greek yogurt and fresh dill, served over a bed of tender spinach.
Egg salad is a classic protein-packed lunch, and this version keeps it light by trading most of the mayonnaise for nonfat Greek yogurt. Hard-boiled eggs bring high-quality protein, choline, and vitamin B12, while the yogurt adds even more protein and a pleasant tang. Fresh dill and celery seed give it a bright, savory lift, and serving it over a bed of spinach rather than white bread turns a simple salad into a lighter, greener plate. It is quick to make, easy to scale up, and endlessly useful for lunchboxes, open-faced sandwiches, or a fork-and-plate meal.
Method
- 1
Place the eggs in a pot, cover with cold water, and bring to a boil. Once boiling, cover, remove from heat, and let sit 11 minutes.
- 2
Transfer the eggs to an ice bath for five minutes, then peel under cool running water.
- 3
Chop the eggs and add them to a bowl with the Greek yogurt, dill, celery seed, Dijon, and lemon juice.
- 4
Fold gently until combined, leaving some texture, then season with salt and pepper.
- 5
Divide the spinach among plates and spoon the egg salad over the top.
- 6
Finish with an extra pinch of dill and cracked pepper.
Why this scores well
Original analysis by NutriVerdict
This plate is dense in protein and micronutrients for its size. Whole eggs deliver complete protein along with choline, vitamin B12, and vitamin D, and the Greek yogurt stacks on more protein and calcium while keeping the salad light. Fresh dill and celery seed add flavor and trace minerals with no meaningful calories. Serving it over raw spinach layers in vitamin K, folate, and vitamin A, so the finished dish combines a strong protein base with a genuine serving of greens.
Tips
- An 11-minute cook plus an ice bath gives firm yolks that are still creamy and easy to peel.
- Chill the finished salad for 20 minutes so the flavors settle before serving.
What this plate is built on
This recipe leans on foods that are good sources of protein, vitamin a, iron, magnesium and potassium. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Keep the egg salad in an airtight container in the fridge for up to three days, stirring before serving. Store the spinach separately so it stays crisp. Egg salad does not freeze well because the whites turn rubbery and the yogurt separates.
Variations and swaps
- Fold in a tablespoon of chopped chives or capers for a sharper, brinier salad.
- Add a pinch of paprika and a spoon of grainy mustard for a smoky, tangy twist.
- Serve it scooped into halved bell peppers or hollowed tomatoes instead of over spinach.
What to serve it with
Pile the egg salad onto whole-grain toast for an open-faced sandwich, or scoop it with cucumber rounds for a lighter plate. A side of sliced tomatoes with a little black pepper complements the dill. A cup of fruit finishes the lunch on a fresh note.
Note: This is general nutrition information about the ingredients and not individualized dietary advice.
Frequently asked questions
How do I make eggs easier to peel?
Use eggs that are a week or two old rather than very fresh, and shock them in an ice bath right after cooking. Peeling under cool running water helps the shell slip off cleanly. Starting them in already-boiling water can also improve peeling.
Can I skip the mayonnaise entirely?
This recipe already uses Greek yogurt in place of mayonnaise, so there is none to skip. If you want extra richness, mash in half an avocado instead. The yogurt keeps it creamy while raising the protein.
How long does egg salad keep?
Stored airtight in the fridge, it keeps for up to three days. Keep it cold and avoid leaving it at room temperature for more than two hours. Add the spinach fresh at serving so it does not wilt.
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