Introduction
Hello readers, in this blog post, we will see how you can make a Healthy Egg Salad Recipe that you can eat with your loved ones.
Egg salad is a classic dish that always goes in style. It’s versatile, easy to make, and perfect for a quick lunch or dinner. This healthy egg salad recipe is not only delicious but also packed with protein and essential nutrients. Whether you’re looking for a low-carb option or a simple, satisfying meal, this recipe has you covered.
Healthy Egg Salad Recipe Ingredients
| Ingredient | Quantity |
|---|---|
| Eggs | 6 large |
| Greek yogurt | 1/2 cup |
| Dijon mustard | 1 tablespoon |
| Lemon juice | 1 tablespoon |
| Celery, finely chopped | 1/2 cup |
| Red onion, finely chopped | 1/4 cup |
| Fresh dill, chopped | 2 tablespoons |
| Salt | To taste |
| Black pepper | To taste |
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Healthy Egg Salad Recipe Instructions
Boil the Eggs
The first step in making a healthy egg salad is to boil the eggs. Place the eggs in a saucepan and cover them with cold water. Bring the water to a boil over medium-high heat. Once the water reaches a rolling boil, remove the saucepan from the heat, cover it, and let the eggs sit for 10-12 minutes. This method ensures perfectly cooked eggs every time.
Prepare the Dressing
While the eggs are boiling, you can prepare the dressing. In a medium-sized bowl, combine the Greek yogurt, Dijon mustard, and lemon juice. Greek yogurt is a healthier alternative to mayonnaise, providing a creamy texture without the extra calories and fat. Mix the ingredients well until you have a smooth, creamy dressing.
Chop the Vegetables
Next, finely chop the celery and red onion. These vegetables add a nice crunch to the egg salad and provide additional nutrients. Celery is low in calories and high in fibre, while red onion adds a touch of sweetness and a burst of flavour.
Peel and Chop the Eggs
Once the eggs have finished cooking, transfer them to a bowl of ice water to cool. This makes them easier to peel. After they have cooled, peel the eggs and chop them into small pieces.
Combine Ingredients
In a large mixing bowl, combine the chopped eggs, celery, red onion, and fresh dill. Dill adds a wonderful herbaceous note to the salad. If you don’t have fresh dill, you can substitute it with dried dill, but fresh is always best for flavour.
Mix Everything
Pour the prepared dressing over the egg mixture. Gently fold the dressing into the eggs and vegetables until everything is well coated. Season the egg salad with salt and black pepper to taste. Be sure to taste the salad and adjust the seasoning as needed.
Serve and Enjoy
Your healthy egg salad is now ready to serve! This egg salad is perfect on its own, but you can also serve it on whole-grain bread, in a wrap, or over a bed of greens for a more complete meal. It’s a versatile dish that can be enjoyed in many ways.
Tips for the Perfect Healthy Egg Salad Recipe
- Use Fresh Eggs: Fresh eggs are more accessible to peel after boiling. To check the freshness of your eggs, place them in a bowl of water. Fresh eggs will sink, while older eggs will float.
- Chill the Eggs: Placing the boiled eggs in ice water not only cools them quickly but also helps prevent the yolks from turning greyish-green, which can happen when eggs are overcooked.
- Customize the Ingredients: Feel free to add other ingredients to your egg salad, such as chopped pickles, bell peppers, or even avocado. These additions can enhance the salad’s flavour and texture.
- Healthier Substitutes: This recipe uses Greek yogurt instead of mayonnaise for a healthier option. If you prefer, you can use a combination of half Greek yogurt and half light mayonnaise.
Find tips on healthy eating at Mayo Clinic.
Nutritional Benefits
Eggs are a fantastic source of high-quality protein, which is essential for muscle repair and growth. They also contain important vitamins and minerals such as vitamin B12, vitamin D, and selenium. Greek yogurt adds additional protein and calcium, while vegetables provide fibre, vitamins, and antioxidants.
Conclusion
This healthy egg salad recipe is a quick and easy meal that’s both nutritious and delicious. By using Greek yogurt instead of mayonnaise, you reduce the fat and calorie content while still enjoying a creamy, flavorful salad. The addition of fresh vegetables and herbs adds a delightful crunch and freshness. Try this recipe for your next meal and enjoy a healthy, satisfying dish that’s sure to become a favourite.
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Recipe Information
- Preparation Time: 15 minutes
- Cooking Time: 12 minutes
- Total Time: 27 minutes
- Rating: ⭐⭐⭐⭐⭐
Frequently Asked Questions
Q: Can I make this healthy egg salad recipe ahead of time?
A: Yes, you can make this egg salad ahead of time. It will be kept in the refrigerator for up to three days. Just be sure to store it in an airtight container.
Q: How can I make this recipe dairy-free?
A: To make this recipe dairy-free, you can substitute the Greek yogurt with a dairy-free yogurt alternative or use avocado for creaminess.
Q: What can I serve with egg salad?
A: Egg salad can be served in a variety of ways. It’s excellent on whole-grain toast, in a sandwich, on crackers, or over a bed of lettuce. You can also pair it with fresh fruit or a side salad for a complete meal.
Explore more about the nutritional benefits of eggs on Egg Nutrition Center