Lowered Cholesterol Egg Salad
A light and healthy egg salad with reduced-calorie mayonnaise, fresh green onions, and celery, perfect for quick sandwiches and suitable for those watching their cholesterol intake.
Ingredients
Instructions
- Place eggs in a medium saucepan and cover with water.
- Heat to a boil and let boil for 5 minutes.
- Cool eggs, then remove shells.
- Remove 3 of the yolks and discard them.
- Gently shred the remaining 3 whole eggs and 3 egg whites with a fork.
- Add reduced-calorie mayonnaise, chopped green onions, and chopped celery; mix well.
- Season with pepper and Dijon mustard to taste.
- Spread the egg salad on slices of bread.
- Garnish with sliced tomato and dark green lettuce leaves.
Tips & Substitutions
To enhance the flavor of your egg salad, consider adding a splash of lemon juice or a dash of hot sauce for a bit of heat. If you're looking for a vegan alternative, substitute the eggs with mashed avocado or chickpeas. You can also swap the reduced-calorie mayonnaise with Greek yogurt for a protein boost and a tangy flavor. Experiment with herbs like dill or parsley for added freshness.
Serving Suggestions
Serve the egg salad on whole grain bread or in a wrap for a nutritious lunch. It pairs beautifully with dark green lettuce leaves and sliced tomatoes. For a complete meal, consider serving it alongside a fresh garden salad or a bowl of fruit. This dish can also be incorporated into a picnic spread that includes other American recipes.
Storage & Reheating
Store any leftover egg salad in an airtight container in the refrigerator for up to three days. To keep the salad from becoming watery, avoid adding tomatoes until you're ready to serve. If you want to reheat it, do so gently in the microwave, but it's best enjoyed cold in sandwiches or on lettuce wraps.
Nutrition & Diet Analysis (per serving)
Each serving of Lowered Cholesterol Egg Salad contains roughly 115 calories, with 5g protein, 19g carbohydrates, and 2g fat. It is an excellent source of vitamin C (40% of the Daily Value), and a good source of dietary fiber and protein. It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this egg salad ahead of time?
Yes, you can prepare the egg salad a day in advance. Just keep it stored in the refrigerator in an airtight container. However, it's best to add any fresh ingredients like tomatoes right before serving to maintain their texture and flavor.
What can I use instead of mayonnaise?
If you're looking for a healthier alternative to mayonnaise, consider using Greek yogurt or avocado. Both options provide creaminess while lowering the calorie count. You could also use hummus for a unique flavor twist.
Is this recipe suitable for meal prep?
Absolutely! This egg salad is perfect for meal prep. You can portion it into individual containers for easy grab-and-go lunches. Just remember to keep the bread separate until you're ready to eat to prevent it from getting soggy.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).