Healthy Egg Salad Recipe
created by
Jenna C. 09/12/2023
"Salad with 1 hard boiled egg and 1 egg white 1/3 cup cottage cheese on a wasa cracker and 1 cup strawberries"
"Looks great!! I love that you included veggies fruits and protein as well as carbs I bet this meal was filling as well"
See commentsIngredients
- 4 hard boiled eggs
- 2 egg whites
- 1 cup low-fat cottage cheese
- 4 wasa crackers
- 4 cups mixed lettuce (e.g., romaine, spinach)
- 1 cup shredded carrots
- 1 cup cherry tomatoes, halved
- 1/4 cup low-fat mayonnaise
- 1 cup strawberries, halved
- 1 cup pineapple chunks
Instructions
- 1. Start by boiling the eggs: Place eggs in a pot, cover with water, and bring to a boil. Once boiling, cover and remove from heat. Let sit for 10-12 minutes, then cool in ice water.
- 2. While the eggs are cooling, prepare the salad: In a large bowl, combine mixed lettuce, shredded carrots, and cherry tomatoes.
- 3. Peel and chop the boiled eggs and egg whites, then add them to the salad.
- 4. In a small bowl, mix the low-fat mayonnaise with the cottage cheese until smooth. Pour this dressing over the salad and toss gently to combine.
- 5. Serve the salad on a plate with wasa crackers on the side, topped with strawberries and pineapple chunks.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 20g |
| Carbohydrates | 30g |
| Fiber | 6g |
| Sugar | 10g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Egg Salad Recipe is rich in protein from the eggs and cottage cheese, which helps keep you full and satisfied. The addition of fresh vegetables provides essential fiber, aiding digestion and promoting a healthy gut. This dish fits well into various diets, including Mediterranean and low-carb, making it a versatile choice for anyone looking to maintain a balanced diet. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a glass of infused water (cucumber or lemon) for hydration.
- Add a sprinkle of seeds (like chia or flax) for extra nutrients.
- Serve with a side of whole grain bread for added fiber.
Recipe Variations and Adjustments
healthy egg salad recipe
Keep the ingredients as is, focusing on low-fat options.
egg salad recipe easy
Use pre-boiled eggs and pre-chopped vegetables to save time.
egg salad recipe healthy
Add avocado for healthy fats and omit mayonnaise for a lighter version.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the salad a day in advance. Just keep the dressing separate until ready to serve.
What can I substitute for the wasa crackers?
You can use whole grain toast or rice cakes as a substitute.
Is this recipe suitable for meal prep?
Absolutely! This salad stores well in the fridge for up to 3 days.
Can I add more vegetables?
Yes! Feel free to add any vegetables you enjoy, such as cucumbers or bell peppers.
How can I make this recipe vegan?
Replace eggs with chickpeas and use vegan mayonnaise or avocado.
Allergy & Diet Restrictions
Why We Love This Recipe
This Healthy Egg Salad Recipe is a fantastic choice for anyone looking to enjoy a nutritious meal without compromising on flavor. Packed with protein and fiber, it keeps you feeling satisfied and energized throughout the day. The combination of fresh vegetables adds a delightful crunch, making it a refreshing option for lunch or dinner. Plus, it's quick to prepare, making it perfect for busy days or travel. Enjoy a healthy treat that feels indulgent yet aligns perfectly with your weight loss goals!
Recipe created by Fitmate Coach; inspired by Jenna C.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Salad with 1 hard boiled egg and 1 egg white 1/3 cup cottage cheese on a wasa cracker and 1 cup strawberries"
"Looks great!! I love that you included veggies fruits and protein as well as carbs I bet this meal was filling as well"