Egg salad recipe is the most underrated recipe of all time. It’s simple, easy, healthy, and versatile.
What Is Egg Salad?
Egg salad is a dish made of cut-up hard-boiled eggs mixed with mayonnaise, dairy, chopped vegetables, and seasonings. It first appeared in “The Boston Cooking-School Cook Book” and has become a staple ever since.
Egg salad can be eaten in many ways. It is common to sandwich the creamy salad in between two slices of toasted bread.
Another way to serve egg salad is with a dish of plain lettuce, which diners use to wrap the mixture. It is a keto, low-carb way to eat the dish, as the recipe calls for no major source of carbohydrates.
Why Is Our Egg Salad Healthy?
At this site, we are proud to present tasty recipes approved by our prestigious nutritionist. This egg salad recipe is no exception.
For starters, each serving of this creamy salad yields around 242 calories, which is below the recommended amount for side dishes (250). According to the USDA, male and female adults (aged 19-25) should consume no more than 2,700 and 2,100 calories per day.
The guidelines also look at saturated fats, as their health effects are being studied and, so far, the findings are mixed. In terms of this nutrient, our recipe has 4 grams per serving, exactly what is recommended for a side dish.
Finally, the sodium content, whose overconsumption is linked to high blood pressure. Each serving of our egg salad has less than 300 milligrams, about 13% of the daily recommendation.
Let’s see the reasons why eggs are a popular dish.
Eggs contain little to no carbohydrates. It’s a perfect fit for low-carb and keto diets.
Eggs are a crucial source of protein for vegetarians.
Our body needs protein to grow, and protein is present in plants as well as meat. However, some plants don’t contain the essential amino acids that meat, poultry, and fish have.
So, besides plant-based proteins, those on a vegetarian diet can rely on eggs. They are a complete source of protein, which means they contain all of the essential amino acids.
Specifically, there are 12.4 grams of protein per 100 grams of eggs. This amount is not as significant compared to animal meat, but it’s a good alternative that’s vegetarian-friendly.
In terms of protein distribution, the whites contain more proteins than the yolks. This is one of the reasons why bodybuilders opt for eating egg whites rather than whole eggs.
Another reason egg whites are preferred is because all of the cholesterol lies in the yolk, and none in the whites.
A high LDL cholesterol (bad cholesterol) level is linked to cardiovascular diseases and accompanying complications. However, whether the cholesterol in egg yolks plays a role has been debated, and so far, results from studies differ greatly.
What we do know is experts recommend to keep the dietary cholesterol intake under 300 milligrams a day. This is equivalent to the yield of two medium yolks.
A medium egg provides roughly 63 calories, and 76% of the calories derive from the yolk. This is because the yolk is the richest part which contains all of the fats.
Regardless, eggs are still a good source of protein if consumed in moderation. And at Healthy Kitchen 101, moderate consumption happens to be our nature.
Egg Salad Ingredients
Let’s have a quick look at the ingredients needed for this egg salad recipe.
1. Hard-boiled Eggs
Dressing-coated chunks of hard-boiled eggs are what egg salad is all about. So, it’s crucial that the eggs are boiled properly.
You can either check our detailed guide on egg-boiling, or simply do the followings:
Place eggs in a pot of water. High heat on.
When it’s boiled, turn off the heat and wait 8 minutes.
Shock eggs in an ice bath, deshell, and chop.
A lot of people make the mistake thinking hard-boiled eggs can’t be overcooked— they can. Chemical reactions would take place, and the result could be seen in the yolk: a gray, rubbery center.
So, again, treat your eggs with care and a timer.
2. Creamy Dressing
That creamy dressing you’ve probably tasted before is mayo-based, and it’s super rich. We’re picking Japanese mayonnaise in particular, as it’s got a hint of sweetness instead of being super tangy like the other kinds.
The following spices and seasonings are added to the mayo:
Lemon juice, to cut the richness of mayo
Paprika, pepper, and mustard, for a little bit of heat
Garlic, the base of every good dish
Thanks to these ingredients, the rich dressing of our egg salad recipe stays inviting to the very last bite.
Along with the tender eggs is a combination of crunchy, juicy vegetables: celery and red onions. They have a strong aroma if eaten alone, but when used in moderation, they can make a world of difference in flavor.
And to wrap it all up, we chose good ol’ lettuce, any kind that fits your liking. To us, Romaine lettuce is the perfect choice— large leaves for coverage and pliable texture for easy wrapping.
How Long to Boil Eggs for Egg Salad
There are many different ways to boil eggs, but in this egg salad recipe, we’re showing you the easiest how-to.
Fill your pot halfway with tap water and bring it to a boil. Very gently, place the eggs in one by one.
Start the timer for 8 minutes and after that, shock them in cold water for 5 minutes.
After they’re completely cooled down, all there is to do is remove the shell and cut them up. Easy and effortless, right?
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Egg Salad is a classic and versatile dish that's perfect for lunch or a snack.