High Protein Egg Salad (Low Calorie, Lower Fat)
If you’re looking for a delicious and nutritious option that won’t weigh you down, this High Protein Egg Salad (Low Calorie, Lower Fat) is your answer! Perfect for lunch, a quick snack, or a light dinner, this egg salad recipe is not only simple to make but also packed with flavor and nutrients. With just a few ingredients, you can whip up a satisfying dish that keeps your dietary goals in check without sacrificing taste. Let’s dive into the details of this delightful recipe!
What Sets This Recipe Apart
What makes this High Protein Egg Salad (Low Calorie, Lower Fat) stand out is its unique blend of ingredients that provide protein while keeping calories and fat to a minimum. By using light mayonnaise and fresh scallions or chives, this recipe adds a vibrant flavor without the heavy feeling that often accompanies traditional egg salad recipes. This dish is not just about being low-calorie; it’s about packing a punch of taste and nutrition, making it a perfect choice for those who want to eat healthily without compromising on flavor.
What You’ll Gather
- 4 large hard-boiled eggs, peeled
- 4 teaspoons light mayonnaise* (check labels for Whole30 compliance)
- 1/2 teaspoon Dijon mustard
- 2 tablespoons green scallions or chives, chopped
- Kosher salt and fresh pepper to taste
*Note: Always check labels to ensure they meet your dietary preferences.
Setup & Equipment
- Mixing bowl: For combining all ingredients.
- Fork: For mashing the eggs and mixing the salad.
- Measuring spoons: To get precise measurements of mayonnaise and mustard.
- Knife: For chopping scallions or chives.
- Cutting board: To prepare your fresh ingredients.
High Protein Egg Salad (Low Calorie, Lower Fat) in Steps
Step 1: Prepare the Eggs
Start by peeling the hard-boiled eggs. If you haven’t boiled them yet, place your eggs in a pot, cover with water, and bring to a boil. Once boiling, cover the pot, turn off the heat, and let the eggs sit for about 12 minutes. After that, transfer them to an ice bath for easy peeling.
Step 2: Mash the Eggs
In a mixing bowl, use a fork to mash the peeled hard-boiled eggs. You can leave them a bit chunky for texture or mash them down to your desired consistency.
Step 3: Add the Condiments
To the mashed eggs, add the light mayonnaise and Dijon mustard. Mix everything together, ensuring the ingredients are well combined and the eggs are evenly coated.
Step 4: Incorporate the Scallions
Fold in the chopped green scallions or chives. This addition not only brightens the flavor but also adds a lovely crunch to your egg salad.
Step 5: Season to Taste
Season your egg salad with kosher salt and freshly cracked pepper. Mix again to ensure the seasoning is distributed evenly throughout the salad.
Step 6: Serve and Enjoy!
Your High Protein Egg Salad (Low Calorie, Lower Fat) is now ready to be served! You can enjoy it on its own, on whole-grain bread, or even with fresh lettuce wraps for a refreshing touch.
Customize for Your Needs
- Add diced celery or bell peppers for extra crunch.
- Substitute Greek yogurt for mayonnaise for a tangy flavor and added protein.
- Mix in some diced pickles or relish for a sweet and tangy twist.
- For a spicy kick, add a dash of hot sauce or some chopped jalapeños.
If You’re Curious
Egg salad is a classic dish that has been enjoyed for generations. It’s versatile and can easily be adapted to fit various dietary needs. This High Protein Egg Salad (Low Calorie, Lower Fat) recipe is a great way to enjoy the benefits of eggs, which are rich in protein and essential nutrients.
- Did you know that eggs contain all nine essential amino acids?
- This recipe can be made ahead of time and stored in the refrigerator for easy meal prep.
- Egg salad is often enjoyed in sandwiches, but can also be served on crackers or in lettuce cups.
- Experiment with different herbs like dill or parsley for added flavor.
Shelf Life & Storage
This High Protein Egg Salad (Low Calorie, Lower Fat) can be stored in an airtight container in the refrigerator for up to 3 days. Be sure to keep it well-sealed to maintain freshness. If you notice any off odors or changes in texture, it’s best to discard it.
Ask the Chef
Can I use regular mayonnaise instead of light mayonnaise?
Yes, you can use regular mayonnaise, but keep in mind it will increase the calorie and fat content of the salad. If you’re aiming for low-calorie or lower-fat options, light mayonnaise is a great choice.
How can I make this egg salad vegan-friendly?
To make a vegan version of this egg salad, you can use mashed chickpeas as a base and substitute the mayonnaise with a plant-based alternative, such as vegan mayo or tahini.
What can I serve with egg salad?
This egg salad pairs well with whole-grain bread, crackers, or vegetable sticks. You can also serve it on a bed of greens for a light meal.
Can I freeze egg salad?
It’s not recommended to freeze egg salad because the texture of the eggs and mayonnaise can change when thawed. It’s best enjoyed fresh.
Explore More
Ready to Cook?
With just a few simple steps, you can create a delightful High Protein Egg Salad (Low Calorie, Lower Fat) that’s sure to please your palate while keeping your health goals intact. Whether you’re packing it for lunch or enjoying it as a snack, this recipe is a staple you’ll want to return to time and time again. Happy cooking!
High Protein Egg Salad (Low Calorie, Lower Fat)
Ingredients
Equipment
Method
- Start by peeling the hard-boiled eggs. If you haven't boiled them yet, place your eggs in a pot, cover with water, and bring to a boil. Once boiling, cover the pot, turn off the heat, and let the eggs sit for about 12 minutes. After that, transfer them to an ice bath for easy peeling.
- In a mixing bowl, use a fork to mash the peeled hard-boiled eggs. You can leave them a bit chunky for texture or mash them down to your desired consistency.
- To the mashed eggs, add the light mayonnaise and Dijon mustard. Mix everything together, ensuring the ingredients are well combined and the eggs are evenly coated.
- Fold in the chopped green scallions or chives. This addition not only brightens the flavor but also adds a lovely crunch to your egg salad.
- Season your egg salad with kosher salt and freshly cracked pepper. Mix again to ensure the seasoning is distributed evenly throughout the salad.
- Your High Protein Egg Salad (Low Calorie, Lower Fat) is now ready to be served! You can enjoy it on its own, on whole-grain bread, or even with fresh lettuce wraps for a refreshing touch.
Notes
- Store in an airtight container in the refrigerator for up to 3 days.
- Add diced celery or bell peppers for extra crunch.
- Substitute Greek yogurt for mayonnaise for a tangy flavor and added protein.
