Get Cracking on A Healthier Egg Salad
Photo: Kate Moran, RD, LDN
In honor of National Egg Salad Week (April 17-23), it’s time to raise the bar for this traditional mayo-based dish. Here is a simple recipe template you can use to create vibrant, colorful egg salad toasts — or use the same concepts for salads and sandwiches.
This healthier twist is made lower in total and saturated fat and higher in protein by substituting plain Greek yogurt for mayonnaise. It also incorporates plant-based oils such as extra-virgin olive or avocado oil that are rich in heart-healthy monounsaturated fats.
Egg Salad Base
Makes 4 servings
Make this egg salad base and serve on toast, customize using the assortment of mix-ins and toppings below, or create your own variation!
- 6 hard-boiled eggs, cooled and chopped
- ½ cup plain Greek yogurt
- 1 tablespoon extra-virgin olive oil or avocado oil
- zest of ½ lemon
- pepper and Himalayan salt to taste
Combine all ingredients and stir well. Divide egg salad into 4 equal portions and serve on toasted whole-grain bread.
Mix-ins and Toppings
Golden Egg Salad Toast
For a vitamin C boost and anti-inflammatory properties
- 1 teaspoon turmeric
- 1 tablespoon chopped dill
- ½ mini red pepper, sliced
- ½ mini orange pepper, sliced
Stir turmeric and dill into egg salad. Add mixture to toast and top evenly with pepper slices and, if preferred, additional dill to garnish.
BEETutiful Egg Salad Toast
For an iron and magnesium boost and antioxidants
- ¼ cup diced beet, boiled and peeled
- ¼ purple heirloom carrot, shaved lengthwise
- micro-greens to garnish
Stir beets into egg salad. Add to toast and top evenly with carrots, adding micro-greens as garnish.
Artichoke Pesto Egg Salad Toast
Fiber-full and rich in vitamin C, magnesium and folate
- 1 tablespoon pesto
- ½ artichoke heart, sliced in half
- ½ teaspoon smoked paprika
- 2 tablespoons diced purple onion
- micro-greens to garnish
Stir pesto into egg salad and add to toast. Add garnishes in order listed. Another variety is to stir smoked paprika and chopped artichoke into egg salad mixture.
Spring Egg Salad Avocado Toast
With additional healthy fats and extra crunch
- ½ avocado
- ¼ watermelon radish, thinly sliced
- 6 snap peas, peas removed from pod
- ½ teaspoon lemon pepper
Using a fork, smash avocado and spread an even layer on each piece of toast. Top with radish, egg salad, peas and lemon pepper.
Kate Moran, RD, LDN, is the team dietitian for the Minnesota Twins baseball team. Based out of Fort Myers, Fla., she focuses on nutrition education and group counseling, plus media, corporate wellness and public speaking services. Read her blog, The Educated Plate, and connect with her on Facebook, Instagram, Twitter and Snapchat.