Enjoying Egg Salad While Keeping Calories in Check
Egg salad can be a tasty and protein-packed meal or snack. However, the high-fat mayonnaise typically used in traditional egg salad can pile on the calories. Looking for ways to lighten up egg salad? With a few easy ingredient swaps and recipe tweaks, you can still enjoy the classic flavors of egg salad while maintaining your health and weight loss goals.
Counting Calories in Egg Salad
The main contributors of calories in classic egg salad are the eggs and mayonnaise or salad dressing. Here are the typical calorie counts:
- 1 large hard-boiled egg: 78 calories
- 1 tablespoon regular mayonnaise: 90 calories
- Mustard, salt, pepper, onion, celery: Minimal calories
For a basic egg salad with 2 boiled egg halves and 2 tablespoons mayonnaise, youre looking at about 330 calories total. Add some bread or crackers, and the calories can climb higher quickly.
Low-Calorie Ingredients
Making egg salad more waistline-friendly is easy by substituting a few lower-calorie ingredients:
- Greek yogurt - Try mixing in 2-3 tablespoons of nonfat plain Greek yogurt instead of mayo. It provides creaminess and only about 15-20 calories per tablespoon.
- Avocado - Mash up 1/4 of an avocado as a fresh, tangy mayo alternative with healthy fats.
- Mustard - Add more mustard and use spicy varieties like Dijon to add lots of flavor without calories.
- Vegetables - Onions, celery, bell peppers, pickles all provide crunch and more nutrients without substantially increasing calories.
- Herbs and spices - Chopped basil, dill, black pepper, paprika, garlic and onion powder amp up taste without calories.
Lower-Calorie Dressings
Commercial light, low-fat, or nonfat salad dressings are an easy shortcut for keeping egg salad leaner. Recommended options include:
- Balsamic vinaigrette - 50 calories per 2 Tbsp
- Lemon juice - 20 calories per 2 Tbsp
- Fat-free Italian dressing - 15-30 calories per 2 Tbsp
Avoid cream-based ranch, blue cheese, Thousand Island, honey mustard, and other rich dressings which can have nearly as many calories as regular mayo or more.
Egg White Egg Salad
Using just egg whites slashes the calories in half compared to whole hard-boiled eggs. For a 2-egg serving:
- 2 large whole eggs: 156 calories
- 2 large egg whites: 78 calories
Combine chopped egg whites with 2 tablespoons Greek yogurt, mustard, diced veggies, and seasoning for an ultra-light, protein-packed egg salad with fewer than 150 calories total.
Quinoa Egg Salad
Looking to add more nutrition to your egg salad? Mixing in some cooked quinoa gives you extra protein, fiber, and minerals while bulking it up so you can eat more for fewer calories. Try this recipe:
- 2 large hard-boiled eggs, chopped
- 12 cup cooked quinoa
- 2 Tbsp plain Greek yogurt
- 1 Tbsp Dijon mustard
- 1 green onion, sliced
- 1 celery stalk, diced
- 1 tsp lemon juice
- Salt, pepper, dill to taste
This makes 2 servings of quinoa egg salad with 250 calories each. Serve it over salad greens or stuffed in a tomato or bell pepper half.
Healthy Serving Ideas for Egg Salad
Egg salad tastes great scooped onto bread, crackers, or toast points, but these starchy sides can counteract your healthy efforts. Here are some lower-calorie ways to enjoy egg salad:
On Salad Greens
For a light meal, serve 12 cup scoops of egg salad over a bed of leafy greens like spinach, arugula, romaine, or kale. Top with extra veggies like shredded carrot, cherry tomatoes, bell pepper strips, or avocado.
In a Tomato
Scoop egg salad into tomato halves or slices for a fresh twist. Try using different types like beefsteak or cherry tomatoes.
In Bell Peppers
Fill colorful bell pepper boats with egg salad for added nutrition. Mix up the colors with red, yellow, orange, or purple peppers.
With Cut Veggies
Dip raw vegetables like cucumber slices, bell pepper strips, celery sticks, or broccoli florets into egg salad for dipping.
On Cucumber Slices
Top chilled cucumber slices with a small scoop of egg salad for an easy finger food.
In Lettuce Wraps
Wrap egg salad in small butter lettuce or Boston lettuce leaves to make convenient handheld wraps.
With Fruit
Enjoy a scoop of egg salad with fresh fruit like apple, pear, or grapefruit slices for more nutrition and fiber.
Inside Portobello Caps
Fill portobello mushroom caps with egg salad for a warm, savory low-carb meal.
Tips for Making Healthier Egg Salad
With some simple strategies, its easy to enjoy egg salad more often without blowing your diet:
Control Portions
Stick to a 12 cup portion of egg salad as a meal, or 14 cup as a snack to keep calories in check.
Use Smaller Plates
Serve egg salad on salad plates or small bowls to make portions look bigger.
Read Labels for Calories & Fat
Compare brands to choose lower-calorie salad dressings or mayonnaise if not using homemade.
Pair with Vegetables
Serve egg salad with raw or roasted veggies instead of bread, crackers or chips.
Dont Double Dipping
Avoid contamination by using a new spoon each time you scoop egg salad to control portions.
Skip the Bread
Bread, English muffins, bagels, and crackers add unnecessary calories on the side.
Use Lighter Bread
If serving egg salad on bread, opt for lighter slices like whole wheat, sourdough, rye or sandwich thins.
Boost Nutrition & Fiber
Add in extra diced veggies, herbs, spices, or quinoa to make it more filling and nutritious.
Healthy Egg Salad Recipes
Experiment with these slimmed-down recipes to enjoy lighter takes on classic egg salad more often:
Curry Egg Salad
Give egg salad an Indian twist by stirring in curry powder, raisins, mango chutney, and almonds or cashews. Serve in lettuce cups.
Tex-Mex Egg Salad
Spice it up with chili powder, cumin, chopped jalapenos, salsa or hot sauce, and cilantro. Stuff in avocado halves.
Mediterranean Egg Salad
Add diced cucumber, cherry tomatoes, feta cheese, olives, artichoke hearts, and Greek yogurt dressing. Eat with veggie sticks.
BLT Egg Salad
Mix in crumbled cooked bacon, chopped lettuce, diced tomatoes, and ranch dressing. Spoon onto a bed of greens.
Cobb Salad Egg Salad
Include diced chicken, crumbled blue cheese, avocado, tomato, and bacon with egg salad on romaine lettuce.
The Takeaway on Egg Salad Calories
With some simple swaps like Greek yogurt instead of mayo and extra vegetables or quinoa added in, you can create slimmer egg salad recipes. Focus on controlling portions and skipping high-calorie sides or dressings. Opt for nutritious serving ideas like stuffing egg salad into a bell pepper or tomato rather than sandwich bread. By making it lighter and more nutritious, egg salad can be a regular part of your diet for staying healthy and managing your weight.
FAQs
What are some low-calorie substitutes for mayonnaise in egg salad?
Some options are plain nonfat Greek yogurt, mashed avocado, mustard, vinegar, lemon juice, and low-fat salad dressings.
Is it better to use egg whites or whole eggs for lower-calorie egg salad?
Egg whites cut the calories in half compared to whole hard-boiled eggs. But whole eggs provide more nutrients.
What are some healthy add-ins for flavorful low-cal egg salad?
Try diced vegetables like celery, bell pepper, onion, cucumber, herbs, spices, mustard, hot sauce, salsa, or diced pickles.
What are some lower-calorie ways to eat egg salad?
Try stuffing into a tomato or bell pepper instead of bread, serving on greens, or wrapping in lettuce.
How can I cut calories when making egg salad sandwiches?
Use light bread or sandwiches thins, limit to 1 slice, pile on the veggies, and avoid condiments like cheese or bacon.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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