This wholesome egg salad recipe is wealthy in protein and has considerably fewer energy than the typical egg salad! Our combination of greek yogurt, mayonnaise, and dijon permits for the traditional egg salad taste together with a more healthy twist and further creaminess! It takes just a few minutes to combine collectively this versatile meal-prepped lunch.
Why We Love This Recipe For Low-Calorie Egg Salad
When you’ve got hard-boiled eggs available, this egg salad solely takes a few minutes to stir collectively for a protein-packed lunch. Smear it onto slices of complete wheat bread to make it into an egg salad sandwich, or add a scoop to a inexperienced salad for an important supply of protein.
What Makes This Egg Salad Wholesome?
- Made with Greek yogurt and solely a bit of mayo to present it traditional egg salad taste
- Has 211 energy per serving whereas common egg salad has 353 energy – you save 142 energy!
- Appropriate for a low-carb or ketogenic food plan
- Naturally gluten-free and grain free
- Has 14 grams of protein per serving, and is a source of selenium and vitamin B
So whether or not it’s Easter time and you’ve got a variety of leftover hard-boiled eggs available or you’re simply in search of a lower-fat various to traditional egg salad, this recipe is one you’ll need to save!
Key Elements for Wholesome Egg Salad
- Greek Yogurt: Plain yogurt; fat-free if desired. Whereas some recipes use bitter cream or further mayonnaise, the majority of the creamy dressing is Greek yogurt.
- Mayonnaise: Just a bit little bit of mayo to present it traditional egg salad style, however for fewer energy than a traditional recipe.
- Dijon Mustard: Or 1 ½ teaspoon of yellow mustard
- Laborious-Boiled Eggs: Peeled and chopped. See how to hard-boil eggs under.
- Seasonings: Salt, pepper, and chopped contemporary dill or chives, if desired.
Tip: Consider this fundamental recipe as a jumping-off level. Whereas I like my egg salad with a lot of contemporary herbs, you’ll be able to omit them. There are various totally different wholesome methods to customise it with easy elements. Attempt including finely diced celery or inexperienced onions for crunch and taste. Or add a bit of lemon juice, vinegar, chopped dill pickles or relish to the dressing. See more variations to try.
Step By Step Directions
Step 1: Whisk the Dressing Elements
Whisk collectively the yogurt, mayonnaise, mustard, salt, and pepper in a medium-sized bowl.
Step 2: Add Laborious Boiled Eggs
Add the chopped eggs and herbs (if utilizing) and stir till the elements are utterly mixed and creamy. Serve instantly or chill.
Tip: To decrease the energy much more, discard half of the yolks. You’ll save about 55 energy per egg yolk!
FAQ and Skilled Ideas
You may retailer your egg salad in an hermetic container within the fridge for as much as 4 days. Stir nicely earlier than serving.
Egg salad is ideal for meal prep and lunches for the week as a result of you may make it as much as 4 days forward. Simply preserve it refrigerated in an air-tight container after which stir nicely earlier than serving.
Sure, this egg salad is wealthy in protein, is a source of selenium and vitamin B, and because of our easy ingredient substitutions, it has fewer energy than the standard egg salad. You may as well pair it with a salad so as to add much more vitamins to your meal.
How To Laborious Boil Eggs:
- Place eggs within the backside of a big saucepan. Cowl generously with faucet water.
- Place over excessive warmth and convey to a boil. Boil for 1 minute.
- Cowl and take away the pan from the warmth. Let the eggs sit in boiling scorching water for 10 minutes.
- In the meantime, arrange a bowl of ice water.
- Drain the eggs and switch the eggs to the ice water. Let cool for one to 2 minutes.
- Then crack and peel underneath working faucet water.
Wholesome Serving Suggestion For Egg Salad
- Make a salad with all of your favourite greens, avocado, our Greek Yogurt Ranch, with a dollop of egg salad on prime.
- Serve with veggie sticks like a dip. We take pleasure in snacking on leftover egg salad with carrots, celery, and peppers as a result of they add a pleasant crunch.
- Serve with whole-grain crackers! We prefer it on the flatbread-style crackers like Wasa or Sesame Ryvita, however you too can use gluten-free crackers.
- Wrap the egg salad in butter lettuce leaves or iceberg to make egg salad lettuce wraps.
- Make a Wholesome Egg Sandwich (follow our tips to keep it healthier).
How To Make A Wholesome Egg Salad Sandwich
- Use a more healthy bread: We like both a 100% complete grain bread, thinly sliced whole-grain bread (solely 70 energy per slice), or lower-glycemic white bread reminiscent of sourdough. A favourite mixture of ours is creamy egg salad on rye bread. When you’re utilizing rye or pumpernickel, be certain that to seek out one which is available in at 100 to 110 energy per slice (or much less) to maintain the general sandwich round 400 energy. You may as well go for gluten-free bread, or low carb wrap, however search for one which has at the very least a few grams of fiber per serving for the healthiest choice.
- Portion Management: Use a cup measure to portion your egg salad. Half a cup of egg salad is lots for a sandwich.
- Add Greens: You may bulk up your sandwich with veggies like sliced tomatoes, lettuce, and spring greens. We additionally like crunchy veggies like julienne reduce radishes, finely diced celery and shredded carrots. Elective add-ons which can be low in energy are alfalfa sprouts and thinly sliced onion. They add further freshness and taste.
- Ingredient Swaps: When you would usually use mayonnaise in your bread to moisten it, go for a small quantity of Greek yogurt as a substitute. We didn’t discover that we would have liked any as a result of this scrumptious egg salad is so creamy by itself, however if you’d like a bit of extra creaminess – the Greek yogurt does the trick!
Variations To Attempt
- Add in lemon zest for an enormous burst of low-calorie taste. For greatest outcomes add solely a bit of to start, and style it as you go.
- As an alternative of contemporary chives and dill, strive tarragon or basil
- Egg salad is nice with the addition of chopped capers, chopped pickles, cornichons or relish
- Add in horseradish for a kick
- Add in a bit of scorching sauce or Sriracha for some spice
- A brand new favourite of mine is so as to add in diced or mashed avocados for an Avocado Egg Salad. It’s a nice excessive protein various to avocado toast
- Add a small spoonful of curry powder to present it a curried egg salad twist
- High it off with paprika the best way you’d deviled eggs. Use traditional candy paprika, or strive smoked paprika or spicy paprika for a further burst of taste
- Season your egg salad with white pepper as a substitute of black pepper
Extra Wholesome Lunches and Recipes with Laborious-Boiled Eggs
Thanks a lot for studying! If you’re new right here, you might have considered trying to enroll in my email newsletter to get a free weekly menu plan and the most recent recipes proper to your inbox. When you make this recipe, please come again and go away a star score and overview. I’d love to listen to what you thought!
Completely satisfied Cooking! ~Katie
Description
This wholesome egg salad recipe is wealthy in protein and has considerably fewer energy than the typical egg salad! Our combination of greek yogurt, mayonnaise, and dijon permits for the traditional egg salad taste together with a more healthy twist and further creaminess! It takes just a few minutes to combine collectively this versatile meal-prepped lunch.
½ cup plain Greek yogurt, fat-free if desired
3 tablespoons mayonnaise
1 teaspoon Dijon mustard or 1 ½ teaspoon yellow mustard
¼ teaspoon salt, or to style
Freshly floor pepper, to style
6 giant hard-boiled eggs, peeled and chopped* See Tip
1 to 2 teaspoons chopped contemporary dill or chives, if desired
- Whisk yogurt, mayonnaise, mustard, salt and pepper in a medium bowl.
- Add eggs and herbs if utilizing and stir till utterly mixed and creamy. Serve instantly or chill.
Notes
To Laborious Boil Eggs:
- Place eggs within the backside of a big saucepan. Cowl generously with faucet water.
- Place over excessive warmth and convey to a boil. Boil for 1 minute.
- Cowl and take away the pan from the warmth. Let the eggs sit within the boiling scorching water for 10 minutes.
- In the meantime, arrange a bowl of ice water.
- Drain the eggs and switch the eggs to the ice water. Let cool for one to 2 minutes.
- Then crack and peel underneath working faucet water.
Make Forward: Preserve in an air-tight container within the fridge for as much as 4 days. Stir nicely earlier than serving.
- Prep Time: 5 minutes
- Lively Time: 25 minutes
- Cook dinner Time: 10 minutes
- Methodology: Range High
- Delicacies: American
Vitamin
- Serving Measurement: 2 cups
- Energy: 211
- Sugar: 1 g
- Fats: 15 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 14 g
Key phrases: wholesome eggs salad, wholesome egg salad, wholesome egg salad recipe, low calorie egg salad, low fats egg salad,greek yogurt egg salad
In regards to the Creator
Katie Webster
Katie Webster studied artwork and images at Skidmore Faculty and is a graduate of the New England Culinary Institute. She has been knowledgeable recipe developer since 2001 when she first began working within the take a look at kitchen at EatingWell journal. Her recipes have been featured in quite a few magazines together with Form, Health, Mother and father and a number of other Edible Communities publications amongst others. Her cookbook, Maple {Quirk Books} was printed in 2015. She launched Wholesome Seasonal Recipes in 2009. She lives in Vermont along with her husband, two teenage daughters and two yellow labs. In her free time, you’ll find her on the fitness center, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial backyard.
