This simple High-Protein 3-ingredient Egg Salad recipe demonstrates that you can prepare something tasty with just a few ingredients (not adding salt, pepper, oil, or water). A crisp, cool crunch is added by chopped celery, while a creamy foundation is created by Greek yogurt and olive oil. For a simple lunch, serve High-Protein 3-ingredient Egg Salad with whole-grain crackers, lettuce wraps, or toast.
WHY YOU’LL LOVE THIS RECIPE:
- This is a tasty lunch or meal option that is quick and simple to prepare.
- The protein content is increased when Greek-style strained yogurt is used in place of mayonnaise.
- If you want to save time, use prepared hard-cooked eggs.
STATS:
- Calories: 220 kcal
- Time for prep: Ten minutes
- Cook duration: Zero minutes
- Total duration: 10 minutes
- Cuisine: American
- Servings: 4
- Course: Salad, Lunch
- Diet: High-Protein
- Serving size: 1 bowl
EQUIPMENT:
- Mixing bowl
- Fork or potato masher
- Knife
- Cutting board
- Spoon
INGREDIENTS:
- 8 large hard-boiled eggs
- ½ cup strained Greek yogurt
- 2 tablespoons olive oil
- ½ teaspoon salt
- ¼ teaspoon pepper powder
- ¼ cup celery
- 2 tablespoons water
OVERVIEW OF INGREDIENTS:
EGGS:
- Because eggs are high in protein, they help you feel fuller for longer. Additionally, egg yolks include choline for a healthy nervous system and lutein and zeaxanthin, antioxidants that promote good eyesight. Egg yolks provide B vitamins that promote healthy skin, hair, and metabolism. It had vitamin D, which is present in the yolk and is good for strong bones and a happier mood, is eggs.
GREEK YOGURT:
- This egg salad gains additional muscle-building protein from strained (Greek-style) yogurt. Yogurt also contains calcium for strong bones and probiotics, which are good microorganisms that maintain a healthy gut flora.
CELERY:
- Celery is a hydrating vegetable that also provides fiber, which nourishes the microorganisms in the yogurt and improves digestive health, and vitamin K for strong bones. Strong antioxidants found in celery have been connected to lower blood pressure, decreased inflammation, and improved skin health.
OLIVE OIL:
- In addition to adding some health advantages, extra-virgin olive oil helps soften up this egg salad so it’s not too dry. Consuming olive oil regularly has been associated with better bone, joint, brain, and heart health as well as a lower risk of cancer.
INSTRUCTIONS:
- Two hard-boiled eggs should be cut in half vertically, the yolks removed, and then placed in a big basin.
- Place the two egg white halves aside.
- In the dish containing the yolks, add yogurt, oil, salt, and pepper, and whisk till smooth & creamy.
- Chop the remaining eggs and the egg white halves that were set aside roughly.
- Incorporate celery into the yogurt mixture and mix til the mixture is smooth & blend well.
- Mix water to get the right consistency.
- Sprinkle parsley and serve.
SERVING SUGGESTIONS:
BREAD:
- Toast
- Bread
- Bagel
LOW-CARB:
- Lettuce wraps
- Cucumber slices
- Bell peppers
PROTEIN:
- Chicken
- Turkey
- Tuna
SNACKS:
- Crackers
- Rice cakes
- Pita
SALAD:
- Green salad
- Spinach
- Quinoa bowl
BREAKFAST:
- Toast
- Sandwich
- Avocado
APPETIZERS:
- Tea sandwiches
- Sliders
- Canapés
TIPS:
- A food processor can speed up the preparation procedure.
- If you’re short on time, you might want to use store-bought hard-cooked eggs rather than boiling them yourself.
- You may squeeze some vinegar, spicy sauce, or lemon juice into the egg salad to improve its flavor.
- We suggest serving this salad as a garnish on mixed greens or on whole-wheat bread or crackers.
STORAGE INFORMATION:
FRIDGE:
- Put the salad in the closed vessel & stock it for three days.
FREEZER:
- The texture of the egg salad becomes watery, so don’t freeze this dish.
FAQs:
What can I do to prevent an egg salad that is too thin?
- The cooled hard-boiled eggs might be fairly moist, so pat them dry to avoid making your egg salad soggy. Additionally, before slicing and adding the celery to the salad, completely dry it with a paper towel.
Can I include more ingredients?
- Definitely! A great starting point is our egg salad recipe. You may add chopped bell peppers, radishes, or dill pickles to it in addition to the celery. Capers and fresh chives are also delicious additions. You may add some crumbled cooked bacon or avocado if you’d like.
How long should egg salad be kept out of the fridge?
- It’s preferable to chill prepared sandwiches or egg salad within two hours if you’re taking them to a potluck. Within an hour, refrigerate them if the temperature is 90°F or above. It’s a good idea to chill things earlier for maximum safety.
What ought to be served with the egg salad?
- We would prepare egg salad sandwiches and serve them with freshly chopped fruit or a fruit salad, like our Fresh Fruit Salad or Watermelon, Cucumber & Feta Salad, for a light lunch. Serve them with a salad or soup, such as our Potato, Leek & Asparagus Soup, Tomato Soup, or Chicken & Kale Soup, for a heartier choice.
NUTRITIONAL INFORMATION:
Total Carbohydrate: 3g
Dietary Fiber: 0g
Total Sugars: 2g
Added Sugars: 0g
Protein: 15g
Total Fat: 19g
Vitamin C: 1mg
Saturated Fat: 5g
Cholesterol: 377mg
Vitamin A: 152µg
Folate: 49µg
Vitamin K: 8µg
Sodium: 407mg
Vitamin D: 2µg
Calcium: 83mg
Vitamin E: 2mg
Iron: 1mg
Magnesium 15mg
Potassium 194mg
Zinc 1mg
Vitamin B12 1µg
Omega 3 0g
