Best 5 Better For You Egg Salad Recipes
Egg salad is a classic dish that can be enjoyed for breakfast, lunch, or dinner. However, traditional egg salad recipes are often high in saturated fat and cholesterol due to the use of mayonnaise. If you're looking for a healthier version of egg salad, there are a few simple swaps you can make to reduce the fat and cholesterol content without sacrificing flavor.
Let's cook with our recipes!
THE BEST EGG SALAD
While we love a jazzed up version of egg salad, we always come back to this one for its simplicity, clean flavors and sheer nostalgia. This is the best version of a classic egg salad. It's bright with herbs and the mayonnaise-to-egg ratio is just right, making it perfectly mound-able on a sandwich or bowl of greens. If you are serving a crowd, the recipe is easily doubled, or you can just keep some extra in the fridge for whenever the craving strikes.
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 2 cups
Number Of Ingredients 8
Steps:
- Cover the eggs with at least 2 inches of water in a medium saucepan and bring to a rolling boil. Remove from the heat, cover and let sit for 10 minutes. Transfer the eggs to a bowl of ice water to cool completely.
- Mix together the mayonnaise, celery, onions, parsley, mustard, lemon juice, 1/2 teaspoon salt and a few grinds of black pepper in a medium bowl. Peel and roughly chop the eggs, add to the mayonnaise mixture and toss gently to combine. Serve right away, or cover and refrigerate for up to 2 days.
BETTER THAN EGG SALAD
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich from Lisa Renshaw of Kansas City, Missouri.
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- Mix first 8 ingredients; stir in tofu. Line 4 slices of bread with lettuce. Top with tofu mixture. If desired, sprinkle with pepper; close sandwiches.
Nutrition Facts : Calories 266 calories, Fat 9g fat (2g saturated fat), Cholesterol 5mg cholesterol, Sodium 692mg sodium, Carbohydrate 31g carbohydrate (7g sugars, Fiber 4g fiber), Protein 14g protein. Diabetic Exchanges
'FANCY' EGG SALAD
This recipe dresses up basic egg salad with parsley, capers, shallots and bacon. The writer, David Latt, cooks his eggs on a low, gentle boil for 30 minutes and finds they come out perfectly done, with the yolk flaky, but feel free to use whatever method you like, as long as the eggs are hard-boiled. (We give instructions for boiling and steaming in our guide to cooking eggs.) You can also add other spices: mustard, ground mustard seed, cumin or rosemary. The parsley can be replaced with cilantro, and the mayonnaise can be flavored.
Provided by David Latt
Categories easy, lunch, quick, salads and dressings, sandwiches
Time 35m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Put the eggs into a gently boiling pot of water and cook for 30 minutes. Cool with water, peel and chop.
- Toss the eggs in a bowl with the parsley, capers, shallots and bacon. Season with salt and pepper to taste, then add the mayo and mix well. Serve with fresh bread or crackers, on hearts of romaine, or in a salad.
Nutrition Facts : @context http, Calories 108, UnsaturatedFat 6 grams, Carbohydrate 2 grams, Fat 8 grams, Fiber 0 grams, Protein 6 grams, SaturatedFat 2 grams, Sodium 150 milligrams, Sugar 0 grams, TransFat 0 grams
THE BEST EGG SALAD EVER
Toasted sandwich bread (we recommend rye) spread with cold and creamy egg salad makes for the perfect lunch. It's as simple and satisfying as a midday meal should be, and it's also completely customizable. Toss in a little chopped shallot, parsley or celery, or follow the recipe as written. You won't be disappointed, because you're starting with a deluxe version of egg salad, which includes diced ham. Boosting the texture, flavor and protein quotient, this add-in is sure to please even the heartiest of eaters.
Provided by Brooke Lark
Categories Lunch
Time 20m
Yield 2
Number Of Ingredients 6
Steps:
- Place eggs in single layer in 2-quart saucepan. Cover with cold water at least 1-inch above eggs. Cover saucepan; heat to boiling.
- Immediately remove from heat; let stand covered 15 minutes (12 minutes for medium and 18 minutes for extra-large).
- Drain. Immediately place eggs in cold water with ice cubes or run cold water over eggs until completely cooled.
- To peel, gently tap egg on countertop until entire shell is finely crackled. Roll gently between hands to loosen shell. Starting at large end, peel egg under cold running water to help remove shell.
- Coarsely chop eggs and place in medium bowl. Stir in mayonnaise, salt and pepper. Stir in ham and onion. Spread egg mixture on each of 2 slices toasted bread. Top with remaining bread.
Nutrition Facts : ServingSize 1 Serving
BETTER-FOR-YOU EGG SALAD
Boil your eggs, and eat them, too!! This is a great egg salad, and is 3 ww points a serving, not including any bread. I like mine on toasted oat bran bread, but I'm sure rye bread would be tasty too!! My dog gets the discarded yolks! Prep time assumes eggs are already boiled. Modified from a Weight Watchers recipe.
Provided by Amanda Beth
Categories Lunch/Snacks
Time 10m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Peel and rinse eggs.
- Discard two of the egg yolks.
- Chop remaining 4 whites and 2 yolks.
- Mix remaining ingredients.
- Refrigerate any leftovers, or chill.
Nutrition Facts : Calories 186.8, Fat 11.6, SaturatedFat 3.4, Cholesterol 427.2, Sodium 541.1, Carbohydrate 7.1, Fiber 1.2, Sugar 4.2, Protein 13
Tips:
- Choose the right eggs: Opt for organic, free-range eggs for a healthier and more flavorful egg salad.
- Hard-boil eggs perfectly: Place eggs in a single layer in a saucepan, cover with cold water, and bring to a rapid boil. Cover the pan, remove from heat, and let eggs stand in hot water for 10-12 minutes for large eggs or 8-10 minutes for medium eggs.
- Cool and peel eggs easily: Transfer hard-boiled eggs to an ice bath to cool quickly. Once cooled, gently tap eggs on a hard surface to crack the shells and peel under cold running water.
- Use Greek yogurt or avocado instead of mayonnaise: This simple swap reduces fat and calories while adding protein and healthy fats to the egg salad.
- Add flavor and texture with mix-ins: Experiment with different ingredients like celery, red onion, chopped pickles, chopped walnuts, or fresh herbs to enhance the flavor and texture of your egg salad.
Conclusion:
With these better-for-you egg salad recipes, you can enjoy a delicious and nutritious meal without sacrificing taste. These recipes are packed with protein, healthy fats, and essential nutrients, making them a great option for a quick and easy lunch or snack. So next time you're craving egg salad, try one of these healthier versions and taste the difference.
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