Celebrate National Egg Day with Healthy Egg Salad
Saturday May 4th is National Egg Day and we’re celebrating with a timeless classic – the egg salad sandwich – but with a healthy twist!
The Humble Egg Salad Sandwich: A Celebration of Simplicity
There's a reason the egg salad sandwich has endured. It's a quick, easy, and satisfying meal that can be enjoyed for breakfast, lunch, or even a light dinner. But sometimes, the traditional recipe can be heavy on the mayonnaise.
Chef Karla's Healthy Twist on a Classic Egg Salad
This recipe keeps all the flavor you love about egg salad while incorporating healthier ingredients. We simplify cooking the eggs by baking them in the oven, eliminating the need for peeling! Plus, we swap out traditional mayonnaise for a lighter option, making this a guilt-free way to celebrate National Egg Day.
Here are some delicious and healthy ways to enjoy egg salad beyond just a sandwich:
Salads:
Egg Salad Wedge Salad: Turn a classic wedge salad into a protein-packed lunch by topping it with a scoop of egg salad, crumbled blue cheese, and cherry tomatoes.
Chopped Salad with Egg Salad: Combine chopped romaine lettuce, cucumbers, red onion, bell peppers, and crumbled feta cheese. Toss with a light vinaigrette dressing and top with a generous dollop of egg salad.
Quinoa Bowl with Egg Salad: For a protein and fiber-rich lunch, mix cooked quinoa with chopped vegetables like roasted broccoli and cherry tomatoes. Top with a scoop of egg salad and a drizzle of olive oil and lemon juice.
Wraps and Lettuce Cups:
Egg Salad Lettuce Wraps: Instead of bread, use large romaine lettuce leaves as wraps. Spread a layer of egg salad inside each leaf, top with sliced avocado and fresh herbs, and roll up for a refreshing and healthy lunch.
Whole Wheat Wrap with Egg Salad and Veggies: Spread a layer of egg salad on a whole wheat tortilla. Add shredded carrots, baby spinach, and hummus for a delicious and filling wrap.
Appetizers:
Deviled Eggs with Egg Salad Filling: This is a fun twist on the classic deviled egg. Scoop out the yolks of hard-boiled eggs and mash them with your favorite egg salad ingredients. Pipe the mixture back into the egg whites and garnish with paprika or chopped chives.
Egg Salad Crostini: Brush baguette slices with olive oil and toast them lightly. Spread with a layer of egg salad and top with chopped tomatoes, fresh basil, and a drizzle of balsamic glaze.
Other Ideas:
Stuffed Avocados: Scoop out the flesh of a ripe avocado and mash it with a squeeze of lemon juice and a pinch of salt. Fill the avocado cavity with your egg salad and top with crumbled feta cheese and everything bagel seasoning.
Egg Salad Stuffed Bell Peppers: Hollow out the cores of bell peppers and roast them until slightly softened. Fill the peppers with your egg salad and bake for an additional 10-15 minutes, or until heated through.
These are just a few ideas to get you started! With a little creativity, you can enjoy your healthy egg salad in endless ways.
Ready to whip up delicious and healthy egg salad?
Healthy Egg Salad
Ingredients
- 7 each Eggs
- ¼ cup Green onions, sliced
- ¼ cup Primal Kitchen mayonnaise
- 1 ½ tablespoons Dijon mustard
- ¼ teaspoon Salt
- ¼ teaspoon Ground black pepper
Instructions
- Preheat oven to 350°.
- Lightly grease a muffin-sized silicone baking dish. Crack eggs into the baking dish.
- Bake for 8-10 minutes or until the eggs are just cooked through.
- Remove from the oven and cool. Then remove from baking dish and chop.
- Meanwhile, combine, green onion, mayonnaise, Dijon, salt, and pepper.
- Mix in cooled and diced cooked eggs.
- Store in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
Calories
240Fat (grams)
20 gCarbs (grams)
3 gFiber (grams)
1 gProtein (grams)
11 gServing size=~1/3 cup