Egg Salad on Rice Cakes

Let me tell you something about egg salad. Most versions are loaded with mayo and served on squishy bread. This Egg Salad on Rice Cake is the opposite light, fresh, and packed with protein.

We’re talking jammy soft-boiled eggs, mashed with Greek yogurt, Dijon mustard, fresh dill, green onions, and lemon juice. Served on crispy rice cakes and topped with sliced tomato.

It’s like a deconstructed egg salad sandwich but healthier. No mayo. No bread. Just creamy, tangy, herby egg salad on a crunchy base.

The Greek yogurt adds creaminess and protein without the heaviness of mayo. The Dijon mustard adds tang. The dill and green onions add freshness. And the lemon juice brightens everything up.

Twenty minutes. Six rice cakes. And you’ve got a breakfast, lunch, or snack that’s packed with 22g of protein.

Let’s make some egg salad.

Why You’ll Love the Recipe

• 20 minutes start to finish. Fast enough for a weekday.
• High protein (22g). Eggs + Greek yogurt.
• No mayo. Greek yogurt instead.
• Light and fresh. Dill, green onions, lemon.
• Crunchy base. Rice cakes instead of bread.
• Low carb + gluten free. Fits almost every diet.
• Quick meal. Perfect for breakfast, lunch, or a snack.
• Kid friendly. They’ll love the creamy egg salad.

What You’ll Need to Make

You’ll need a small pot for boiling eggs, a bowl for mashing, a fork, a cutting board and knife, a measuring spoon, a citrus juicer, and a plate for serving.

Ingredients (Serves 2):

• 6 large eggs
• 0.7 oz. (20g) fresh dill, chopped (about ¼ cup)
• 2 green onions, sliced
• 1 lemon, juiced
• 2.1 oz. (60g) Greek yogurt, 2% fat (about ¼ cup)
• 1 tsp. Dijon mustard
• 6 rice cakes
• 1 tomato, sliced
• Salt and pepper, to taste

Try my Curried Egg Salad Boats recipe.

What You’ll Need to Do

Alright, let’s make egg salad that’s creamy, herby, and served on crispy rice cakes.

First, boil the eggs. Bring a pot of water to a boil. Gently add the eggs and boil for 7 minutes. (This gives you jammy yolks not too runny, not too hard.)

Drain the eggs and rinse with cold water until they’re cool enough to handle.

Peel the eggs and place them in a bowl. Mash with a fork until they reach your desired consistency. (Chunky or smooth your call.)

Add the chopped dill, sliced green onions, lemon juice, Greek yogurt, and Dijon mustard. Season with salt and pepper.

Mix well until everything is combined.

Spoon the egg salad onto the rice cakes. (About 2-3 tablespoons per rice cake.)

Top with sliced tomato.

Garnish with extra dill and season with pepper.

Serve immediately. Enjoy the crunch.

Eat with your hands. Get some egg salad, some tomato, and some crispy rice cake in every bite.

Try my Kicked Up Egg Salad Sandwiches recipe.

Easy Ingredient Swaps

• No fresh dill? Use fresh parsley, chives, or tarragon.
• No Greek yogurt? Use plain yogurt, sour cream, or cottage cheese (blended).
• No Dijon mustard? Use yellow mustard or whole grain mustard.
• No rice cakes? Use toast, crackers, or lettuce cups.
• No tomato? Use cucumber slices or bell pepper strips.
• Add capers: Add 1 tbsp capers for briny flavor.
• Add smoked paprika: Sprinkle with smoked paprika.
• Add hot sauce: Add a dash of hot sauce.

Try my 5 Ingredient Avocado and Egg Salad recipe.

Some Twist and Tweak Ideas

• Avocado version: Add mashed avocado to the egg salad.
• Caper version: Add 1 tbsp capers.
• Smoked paprika version: Sprinkle with smoked paprika.
• Spicy version: Add red pepper flakes or hot sauce.
• Bacon version: Add crispy bacon crumbles.
• Everything bagel version: Sprinkle with everything bagel seasoning.
• Low carb version: Already low carb.

Try my Keto Japanese Egg Salad recipe.

Some Helpful Tips

• Boil eggs for exactly 7 minutes. This gives you jammy yolks. If you prefer hard-boiled, cook for 10-12 minutes.
• Rinse with cold water immediately. Stops the cooking and makes peeling easier.
• Mash to your desired texture. Chunky or smooth both are delicious.
• Season well. Egg salad needs salt and pepper. Taste and adjust.
• Serve immediately. Rice cakes get soft if they sit too long.
• Make ahead. Egg salad keeps for 3 days. Assemble fresh.

Try my Protein-Packed Scrambled Eggs recipe.

Some Budget-Friendly Tips

• Eggs are still affordable. 6 eggs for 2 servings. Great value.
• Greek yogurt in bulk. Buy a large tub. Use the rest for breakfast bowls or sauces.
• Fresh dill can be pricey. Buy a bunch. Use the rest in other recipes.
• Lemons are cheap. One lemon gives you juice.
• Rice cakes are affordable. A bag costs a few dollars.
• Tomatoes on sale. Buy what you need.

Some Serving Ideas

• As breakfast. Fast, healthy, and satisfying.
• As lunch. Light and filling.
• As a snack. Perfect for an afternoon pick-me-up.
• For meal prep. Make the egg salad ahead. Assemble fresh.
• For a crowd. Double the recipe. Set up a build-your-own rice cake bar.
• For kids. They’ll love the creamy egg salad.

Some Storage and Reheating Tips

Fridge (egg salad only): Store in an airtight container for up to 3 days. Do not freeze.

Fridge (assembled rice cakes): Not recommended. Rice cakes get soft. Assemble fresh.

Freezer: Not recommended. Egg salad becomes watery. Rice cakes become soggy.

Reheating: This is a cold dish. Do not reheat.

Meal prep strategy: Make the egg salad. Store in the fridge. When ready to eat, spoon onto fresh rice cakes, top with tomato. 2 minutes.

Final Thoughts

Look, I love a classic egg salad sandwich. But sometimes I want something lighter, crunchier, and without the bread. This Egg Salad on Rice Cake is that.

Creamy, herby egg salad with Greek yogurt, dill, green onions, lemon, and Dijon mustard. On crispy rice cakes. Topped with fresh tomato.

Twenty minutes. 22g of protein. No mayo. Low carb. Gluten free.

Make it for breakfast. Make it for lunch. Make it for a snack.

However you serve it, you’re getting an egg salad that’s anything but boring.

Now go make some egg salad.

~ Danny Davis

P.S. If you try the everything bagel version, let me know. That’s my go-to upgrade. Everything bagel seasoning on top… so good.