High Protein Egg Salad (Low Calorie, Lower Fat)

Egg salad is one of those timeless dishes that brings comfort and nourishment to the table. It’s versatile enough to serve as a filling lunch, a snack, or even an appetizer for gatherings. Today, we’re diving into a healthier version that doesn’t skimp on flavor. This recipe for High Protein Egg Salad (Low Calorie, Lower Fat) uses simple ingredients that are likely already in your kitchen, ensuring you can whip it up whenever the craving strikes.

With just 4 large hard-boiled eggs and a few other healthy components, this salad is packed with protein while keeping calories and fat in check. Whether you’re meal prepping for the week or looking for a quick dish to serve at a picnic, this egg salad is sure to become a staple in your kitchen.

Why You’ll Keep Making It

This High Protein Egg Salad (Low Calorie, Lower Fat) is not just a delicious dish; it’s also incredibly practical. Here’s why you’ll find yourself making it again and again:

• Quick and Easy: With minimal prep time, you can have this salad ready in under 15 minutes.
• Nutritious: Packed with protein from eggs while keeping calories low, this salad is great for weight management.
• Customizable: You can easily adapt the ingredients to fit your tastes or dietary needs.
• Perfect for Meal Prep: This salad stores well, making it ideal for lunches throughout the week.

Gather These Ingredients

To make this scrumptious High Protein Egg Salad (Low Calorie, Lower Fat), you’ll need the following ingredients:

• 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, to taste
• Fresh pepper, to taste

Setup & Equipment

Before you start, make sure you have the following equipment on hand:

• Mixing Bowl: A medium-sized bowl for mixing your ingredients.
• Fork: Perfect for mashing the eggs and mixing everything together.
• Chopping Board: For chopping the scallions or chives.
• Knife: A sharp knife to make quick work of the herbs.
• Measuring Spoons: To ensure the right amounts of mayo and mustard.

Step-by-Step: High Protein Egg Salad (Low Calorie, Lower Fat)

Step 1: Prepare the Eggs

Start by peeling your hard-boiled eggs. Rinse them under cold water to remove any shell fragments and pat them dry with a paper towel.

Step 2: Mash the Eggs

Place the peeled eggs in your mixing bowl. Using a fork, mash them to your desired level of chunkiness. You can go for a smooth consistency or leave it a bit chunky, depending on your preference.

Step 3: Add the Other Ingredients

To the mashed eggs, add 4 teaspoons of light mayonnaise and 1/2 teaspoon of Dijon mustard. These will provide a creamy texture and a slight tang that balances the dish beautifully.

Step 4: Mix in the Scallions

Chop the green scallions or chives and add them to the bowl. Mix well until all ingredients are well combined.

Step 5: Season to Taste

Add kosher salt and fresh pepper according to your taste. Mix again to ensure the seasoning is evenly distributed.

Step 6: Serve or Store

Your High Protein Egg Salad (Low Calorie, Lower Fat) is ready to serve! You can enjoy it on whole-grain bread, in a lettuce wrap, or simply on its own. If you’re storing it, transfer it to an airtight container and refrigerate.

Better Choices & Swaps

If you’re looking to modify this recipe further, consider the following swaps and enhancements:

• Greek Yogurt: Swap light mayonnaise for plain Greek yogurt for an even healthier alternative.
• Avocado: Use mashed avocado instead of mayonnaise for a creamy texture and healthy fats.
• Herbs: Add fresh herbs like dill or parsley for an extra burst of flavor.
• Veggies: Toss in chopped celery or bell peppers for added crunch and nutrition.

Notes on Ingredients

When selecting your ingredients, here are a few notes to keep in mind:

• Eggs: Fresh, high-quality eggs will yield the best flavor and texture.
• Light Mayonnaise: Make sure to check the label for your preferred brand to ensure it meets your dietary needs.
• Dijon Mustard: This adds a zesty kick; feel free to adjust the quantity to suit your taste.
• Scallions vs. Chives: Both options work beautifully; choose based on your flavor preference.

Shelf Life & Storage

If you have leftovers (though we doubt it!), here’s how to store your High Protein Egg Salad (Low Calorie, Lower Fat):

• Transfer the egg salad to an airtight container.
• Store it in the refrigerator for up to 3 days.
• For best flavor, consume it within the first couple of days.

Your Questions, Answered

Can I use raw eggs instead of hard-boiled?

It’s not recommended to use raw eggs due to the risk of foodborne illness. Hard-boiled eggs provide a safe and delicious base for your egg salad.

How can I make this dish vegan?

You can use tofu or chickpeas as a base instead of eggs, and substitute the mayonnaise with vegan mayo or mashed avocado for a creamy texture.

Is this recipe gluten-free?

Yes, this High Protein Egg Salad (Low Calorie, Lower Fat) is gluten-free, making it suitable for those with gluten sensitivities.

Can I freeze egg salad?

It’s not advisable to freeze egg salad, as the texture of the eggs may change when thawed. It’s best enjoyed fresh or within a few days of making it.

If you’re looking to expand your culinary repertoire this weekend, here are some delicious recipes to try:

Before You Go

Thank you for taking the time to explore this delightful recipe for High Protein Egg Salad (Low Calorie, Lower Fat). Whether you’re looking for a quick meal or a crowd-pleasing dish for your next gathering, this egg salad is sure to impress. Its balance of flavor, nutrition, and simplicity is what makes it a must-have in any kitchen. Don’t forget to mix things up with your favorite herbs and spices, and enjoy the deliciousness that this dish brings to your table! Happy cooking!