• 6 Eggs
  • 1 Heaped tablespoon (30g) Low Fat Mayonnaise
  • 1 Tablespoon (40g) Low Fat Plain Yoghurt
  • Black Pepper to taste

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Add boiling water to a medium sized pan and bring to the boil then turn down the heat.
  2. Using a spoon gently lower each egg into the pan. 
  3. Keeping the water gently simmering, boil eggs for 10-12 minutes then remove from heat and fill the pan with cold water.
  4. Once cooled, crack the shells all over on a hard surface and then peel the shell off. 
  5. In a bowl mash the eggs with a fork and mix with the mayonnaise and yoghurt. Add black pepper to taste.





Time Saver Tips

It’s handy to hard-boil eggs in advance – once cooled, keep them in the fridge so they’re ready to use. If you're in a rush, egg mayo makes a great, fuss-free topping for toast or baked potatoes.

Tips for Kids

The kids can help with cracking and peeling the eggs as well mashing them up.

Nutritional Information

Based on a single serving of 108g (% of an adult's reference intake)


156 kcals ( 8 %)

650 kJ ( 8 %)


2.7 g ( 14 %)


1.5 g ( %)


1 g ( 1 %)


0.4 g ( 7 %)

Detailed nutritional information

Per 100g Per 108g serving
Energy Kcals 145 156
Energy Kj 602 650
Protein 12.3 g 13.3 g
Total Fat g g
Saturated Fat 2.5 g 2.7 g
Carbohydrates 1.3 g 1.5 g
Total Sugars 1 g 1 g
NSP Fibre 0 g 0 g
Sodium 131 mg 142 mg
Salt 0.3 g 0.4 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

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