EGG SALAD, FIVE WAYS
Batch prepping: the gift that keeps on giving. It isn’t just a time-saver; it’s a game-changer, especially when it comes to simplifying the ways in which we prepare and assemble food, and how we can do both of those things to align with our goals.
Enter: hard boiled eggs. You can read more about different methods of how to make them HERE, and then you can use them to make and enjoy any number of different kinds of egg salad.
With some minimal upfront effort up front, you can have a ready-to-eat, nutrient-packed meal or snack that’s a great protein source – egg salad is perfect for sandwiches, wraps, or as a topping for salads throughout the week (or just enjoy by itself with a spoon!). It’s great for vegetarians and meat-eaters alike, and can be customized with spices, herbs, and condiments to meet the needs of your tastebuds and nutritional goals. Sounds egg-cellent, huh?! 🤪
All of the recipes below have egg whites mixed in – this is the part of the egg that carries almost twice as much protein as the yolk, and all of it’s calories from protein. The yolk is, first and foremost, incredibly delicious, and is also (equally as important) where almost all of the vitamins and minerals (micronutrients) are housed. Adding additional egg whites helps to add lean protein and boost the volume of an egg salad dish, the latter being very helpful when in a calorie deficit. You always have the option to modify a recipe however you need to in order to best suit your needs!
Helpful seasonings for egg salads!
Egg whites can be prepared ahead of time – they will keep up to four days in a sealed container in the fridge, and up to three months in the freezer.
Here’s egg salad – five ways:
1 | EVERYTHING BUT THE BAGEL DEVILED EGG SALAD
INGREDIENTS:
2 hard boiled eggs
100g liquid egg whites, cooked (the whites from about 2 hard boiled eggs)
1 T (14g) mayonnaise
3 tsp (14g) dijon mustard
Everything but the Bagel seasoning
DIRECTIONS:
Chop the eggs and combine with mayo, and dijon mustard. Sprinkle in as much seasoning as you desire! Make fresh, or store in fridge for up to 4 days.
MACROS:
299 calories, 23g P | 0g C | 20g F
2 | CLASSIC EGG SALAD
INGREDIENTS:
2 hard boiled eggs
100g liquid egg whites, cooked (the whites from about 2 hard boiled eggs)
1 T (14g) mayonnaise
1/2 tsp (3g) dijon mustard
salt and pepper, to taste
2 T chopped scallions or chives (optional)
DIRECTIONS:
Chop the eggs and combine with mayo, dijon mustard, salt and pepper, and scallions/chives. Make fresh, or store in fridge for up to 4 days.
MACROS:
277 calories, 23g P | 3g C | 19g F
3 | AVOCADO EGG SALAD
INGREDIENTS:
4 hard boiled eggs
200g liquid egg whites, cooked (the whites from about 4hard boiled eggs)
1 medium avocado
2 T (28g) mayonnaise
2 tsp red wine vinegar
1/2 T finely chopped scallions
1/2 tsp salt
pinch of pepper
DIRECTIONS:
Chop the eggs and combine with all other ingredients. Make fresh, or store in an air-tight container in the fridge for up to 4 days.
MACROS:
Makes 2 servings.
Per serving: 386 calories, 25g P | 2g C | 28g F
4 | COTTAGE CHEESE EGG SALAD
INGREDIENTS:
2 hard boiled eggs
100g liquid egg whites, cooked (the whites from about 2 hard boiled eggs)
1/3 cup cottage cheese
1 T lemon juice (fresh squeezed, cut in half if bottled)
3 tsp dijon mustard
1 1/2 T chopped fresh scallions (halve if using dried chives)
2 T fresh dill (halve if using dried)
salt + pepper, to taste
DIRECTIONS:
Chop the eggs and combine with all other ingredients. Make fresh, or store in an aire-tight container in the fridge for up to 4 days.
MACROS:
268 calories, 33g P | 3g C | 11g F
5 | DEVILED EGG SALAD
INGREDIENTS:
2 hard boiled eggs
100g liquid egg whites, cooked (the whites from about 2 hard boiled eggs)
1 T (14g) mayonnaise
3 tsp (14g) dijon mustard
1/2 tsp paprika
1 tsp fresh dill (halve if using dried)
salt + pepper, to taste
DIRECTIONS:
Chop the eggs and combine with mayo, and dijon mustard. Sprinkle in as much seasoning as you desire! Make fresh, or store in fridge for up to 4 days.
MACROS:
299 calories, 23g P | 0g C | 20g F
Everything but the Bagel Deviled Egg Salad
Making components of your meal in batches (like hard boiled eggs, in this case), can help cut down the time you are spending prepping food – it has been one of my most life-changing habits when it comes to nutrition! If you ever feel stuck, please know that I’m here to help! Have a favorite food to batch prep? Looking for specific ideas? Drop ‘em below!
