Let $H$ be a proper subgroup of finite group $G$ such that $H \cap gHg^{-1}=\{e\}$ for all $g \in G \setminus H$. Then is it true that $$|\cup_{g \in G \setminus H}gHg^{-1}|>\dfrac 12 |G|+1$$
If not, then is it at least true that
$$|\cup_{g \in G}gHg^{-1}|>\dfrac 12 |G|+1$$
(I know the upper bound $|\cup_{g \in G}gHg^{-1}|\le [G:H](|H|-1)+1$, but I am not aware of any lower bound. Please help. Thanks in advance.)
Claim Let $g_1H, \ldots, g_mH$ be all the cosets of $H$ in $G$. Then any two of the following $g_1Hg_1^{-1}, \ldots, g_kHg_m^{-1}$ intersect only in the identity.
Proof. This uses the hypothesis that $H\cap gHg^{-1}=\{e\}$ if $g\notin H$. Suppose $a\in g_1Hg_1^{-1}\cap g_2Hg_2^{-1}$. Then we have $$g_1^{-1}ag_1\in H\cap\ (g_1^{-1}g_2)H(g_1^{-1}g_2)^{-1}$$ Since $g_1H\neq g_2H$, we have $g_1^{-1}g_2\notin H$. Therefore, by hypothesis, we must have $g_1^{-1}ag_1=e$, giving $a=e$.
From the above claim, we conclude that $|\bigcup_{g\in G\setminus H}gHg^{-1}|$ has exactly $(|G:H|-1)(|H|-1)+1$ elements in it.