Evelyn Reed This low acid egg salad is creamy, protein-packed, and doesn’t bite back — no vinegar, no lemon juice, no reflux triggers. Just chill flavor, soft texture, and super easy to prep. Cozy lunch vibes, totally GERD-friendly.
Jump to RecipeIngredients Needed
- 6 hard-boiled eggs: peeled, chopped — protein-rich and low acid.
- ⅓ cup plain Greek yogurt (lactose-free if needed): creamy binder, lower acid than mayo.
- ½ tsp lemon zest (optional): can omit if highly sensitive.
- ½ tsp salt (optional): use lightly.
- ¼ tsp black pepper (optional): skip if reflux-sensitive.
- 2–3 celery stalks: chopped small, adds crunch.
- 1 tbsp parsley (optional): fresh flavor without acid.
How To Make Low Acid Egg Salad
Chop your eggs:
Boil, peel, and chop up the eggs roughly. You want chunks, not mush. Set them aside for a sec.
Make the creamy base:
In a big bowl, stir together Greek yogurt, salt, (optional) pepper, and lemon zest if tolerated. Use a spoon, not a whisk. This isn’t cake batter.
Mix it up:
Dump in the eggs, celery, and parsley. Stir gently till everything’s coated. Taste and adjust. If it needs something? Try a dash of water or more yogurt.
Serve it however:
Scoop into lettuce wraps, spoon over soft white rice, or eat with a fork like a snack. Totally up to you.
Recipe Tips
- Use lactose-free Greek yogurt if dairy gives you reflux.
- Skip the lemon zest for ultra-sensitive guts.
- Chill it before eating — it settles better that way.
- Want it softer? Mash some of the eggs into the yogurt mix.
How to Store & Reheat
- Room Temperature: Eat within 1 hour.
- Fridge: Keep in airtight container for up to 3 days.
- Freezer: Not recommended — texture goes weird.
Nutrition Facts (Approx. per serving)
- Calories: 129
- Sodium: 418mg
- Protein: 11g
- Fat: 8g
- Carbs: 2g
- Fibre: 0.2g
- Sugar: 1g
FAQs
Is egg salad safe for acid reflux?
Yes, if you skip acidic ingredients like vinegar, mustard, and citrus. This recipe avoids them all or offers swaps.
Can I skip the lemon zest?
Totally. It’s optional and only adds a light zing. Most with reflux leave it out.
What can I use instead of Greek yogurt?
Try lactose-free sour cream or mashed avocado — both lower acid than mayo.
Does celery trigger reflux?
Nope. It’s very low acid and even calming for some people.
How long can I keep this in the fridge?
Up to 3 days in a sealed container. Stir before serving.
Low Acid Egg Salad Recipe
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings5
minutes10
minutes129
kcalCreamy, reflux-friendly egg salad with yogurt instead of mayo. No vinegar, no acid — just soft, cool comfort in every bite.
Ingredients
6 hard-boiled eggs, peeled and chopped
⅓ cup plain Greek yogurt (or lactose-free)
½ tsp lemon zest (optional)
½ tsp salt (optional)
¼ tsp black pepper (optional)
2–3 celery stalks, finely chopped
1 tbsp chopped parsley (optional)
Directions
- Chop hard-boiled eggs roughly.
- Stir together yogurt, salt, pepper, lemon zest (if using).
- Add eggs, celery, parsley. Mix gently.
- Chill or serve immediately.
- Store leftovers in fridge up to 3 days.
Notes
- Skip lemon zest for ultra low acid version.
- Chill before eating for best digestion.
- Add mashed avocado for extra softness.
- Use white pepper if black triggers reflux.
