High Protein Egg Salad (Low Calorie, Lower Fat)

If you’re searching for a delicious and healthy twist on a classic dish, you’ve landed in the right spot. This High Protein Egg Salad (Low Calorie, Lower Fat) is not only simple to make, but it’s also packed with flavor and nutrition. Perfect for meal prep, a quick lunch, or a satisfying snack, this egg salad will keep you fueled throughout the day without weighing you down. Let’s dive into why this recipe is a must-try and how you can whip it up in no time!

The Upside of High Protein Egg Salad (Low Calorie, Lower Fat)

Egg salad often gets a bad rap for being heavy and calorie-laden, but this version is light, protein-rich, and full of fresh flavors. By using less mayonnaise and incorporating chopped scallions or chives, we create a refreshing dish that’s perfect for warm days or as a quick lunch option. Each serving is not only low in calories but also high in protein, making it an ideal choice for those looking to maintain a healthy lifestyle. Plus, eggs are a fantastic source of essential nutrients, including vitamins B12, D, and choline.

Ingredient Checklist

To make this scrumptious High Protein Egg Salad (Low Calorie, Lower Fat), gather the following ingredients:

• 4 large hard-boiled eggs, peeled
• 4 teaspoons light mayonnaise (*check labels for Whole30 compatibility)
• 1/2 teaspoon Dijon mustard
• 2 tablespoons green scallions or chives, chopped
• Kosher salt and fresh pepper to taste

These ingredients combine to create a creamy, flavorful egg salad that you can enjoy on its own, in a sandwich, or atop a fresh bed of greens.

Tools & Equipment Needed

Before you get started, make sure you have the following tools and equipment on hand:

• Mixing bowl – For combining your ingredients.
• Fork – To mash the eggs and mix everything together.
• Measuring spoons – For precise ingredient measurement.
• Chopping board and knife – For chopping scallions or chives.
• Storage container – To keep your egg salad fresh if you’re prepping ahead.

With these tools, you’ll be ready to create your egg salad masterpiece!

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

Step 1: Prepare the Eggs

Start by peeling your hard-boiled eggs. If you haven’t made them yet, place eggs in a pot, cover with water, bring to a boil, then reduce heat and simmer for about 9-12 minutes. Once done, transfer them to an ice bath to cool before peeling.

Step 2: Mash the Eggs

In a mixing bowl, take the peeled eggs and use a fork to mash them. You can decide how chunky or smooth you want your egg salad to be based on your preference.

Step 3: Add the Condiments

To the mashed eggs, add the light mayonnaise and Dijon mustard. Mix well until all the ingredients are combined and creamy.

Step 4: Incorporate Fresh Ingredients

Next, fold in the chopped scallions or chives. This adds a lovely freshness and a hint of onion flavor to your salad.

Step 5: Season to Taste

Finally, season with kosher salt and freshly cracked pepper. Taste and adjust the seasoning if necessary.

Step 6: Serve or Store

Enjoy your egg salad immediately, or transfer it to a storage container and refrigerate it for later use. It’s perfect for sandwiches, lettuce wraps, or served on a bed of greens!

Seasonal Adaptations

This High Protein Egg Salad (Low Calorie, Lower Fat) can be easily adapted based on what’s in season or your personal preferences. Consider these options:

• Add diced celery for some crunch in the spring.
• Incorporate diced pickles or relish for a tangy kick in the summer.
• Stir in finely chopped bell peppers for a pop of color in the fall.
• Mix in some avocado for creaminess in the winter.

Feel free to get creative and make this recipe your own!

Pitfalls & How to Prevent Them

While making your High Protein Egg Salad (Low Calorie, Lower Fat), there are a few common pitfalls to watch out for:

• Over-mashing the eggs can lead to a gluey texture. Aim for a mix of chunky and mashed for the best consistency.
• Using too much mayonnaise can increase the calorie count. Stick to the recommended amount for a lighter option.
• Not seasoning adequately can make the salad bland. Taste and adjust seasoning throughout the process.

By keeping these tips in mind, you’ll be on your way to a perfect egg salad every time!

Prep Ahead & Store

Planning ahead is key when it comes to meal prep. Here’s how you can make your High Protein Egg Salad (Low Calorie, Lower Fat) last longer:

Store your egg salad in an airtight container in the refrigerator. It will stay fresh for about 3-5 days. To prevent the eggs from becoming watery, it’s best to keep the salad sealed tight and use it within this timeframe. If you want to prep ingredients ahead of time, you can boil the eggs in advance and store them in the fridge until you’re ready to mix everything together.

Common Questions

Can I use whole eggs instead of just egg whites?

Absolutely! Whole eggs add richness and flavor, and they are a great source of protein. Just be mindful of the calorie count if you’re watching your intake.

Can I make this recipe vegan?

Yes, you can substitute the eggs with firm tofu and the mayonnaise with a plant-based alternative. This will give you a similar texture while keeping it vegan-friendly.

What can I serve with egg salad?

This egg salad pairs well with whole-grain bread, lettuce wraps, or crackers. You can also enjoy it on top of a salad for a light meal.

Can I freeze egg salad?

It’s not recommended to freeze egg salad as the texture can change after thawing. It’s best enjoyed fresh or stored in the fridge for short-term use.

Desserts to Finish

To complement your meal, consider one of these delicious desserts:

• Curry Chicken Salad
• Sausage Egg And Cream Cheese Hashbrown Casserole
• Breakfast Egg Veggie Flatbread Pizza

These options will round out your meal beautifully, ensuring you leave the table satisfied.

The Last Word

Creating a High Protein Egg Salad (Low Calorie, Lower Fat) is a straightforward process that yields delicious results. With its creamy texture, fresh flavors, and nutritional benefits, it’s bound to become a favorite in your household. Whether you enjoy it as a quick lunch or as part of a larger spread, this egg salad recipe is sure to impress. So gather your ingredients, follow the steps, and enjoy a healthy, satisfying meal that aligns with your dietary goals!