5 Chopped Veggies and Greens Egg Salad

By Leyla Shamayeva, MS, RD
Updated September 11, 2018
Medically reviewed by a board-certified physician
egg salad recipe
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 138
Fat 7g
Carbs 11g
Protein 8g
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Nutrition Facts
Servings: 2 (1/2 cup each)
Amount per serving  
Calories 138
% Daily Value*
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 187mg 62%
Sodium 1117mg 49%
Total Carbohydrate 11g 4%
Dietary Fiber 3g 11%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 8g  
Vitamin D 1mcg 5%
Calcium 82mg 6%
Iron 2mg 11%
Potassium 351mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 25 min
Prep 5 min, Cook 20 min
Servings 2 (1/2 cup each)

When it comes to egg salad, the traditional recipe calls for eggs, mayonnaise, and not a whole lot more. Most recipes mix in about half a cup of mayo, which offers about 16 grams of saturated fat.

For those who'd like to lower their LDL cholesterol, the American Heart Association recommends limiting saturated fat to 6 percent of total calories (that's about 13 grams of saturated fat if you're eating 2,000 calories a day). It's difficult to keep track of specific amounts. Generally striving for healthier meals packed with vegetables, lean proteins, whole grains, and legumes helps.

This egg salad recipe is better for you in that it packs in five chopped veggies and flavorful greens alongside just enough mayonnaise to make it creamy and appetizing, but not heavy. In the end you'll only take in 2 grams of saturated fat per serving and more nutrients than you would in the traditional.

Ingredients

  • 2 large eggs, hard-boiled and medium chopped
  • 2 medium carrots, boiled and medium chopped
  • 1 large pickle, diced small
  • 1/4 cup green peas
  • 2 tablespoons cilantro, minced
  • 2 tablespoons fresh dill, minced
  • 1 tablespoon low-fat mayonnaise
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Preparation

  1. Combine all ingredients in a medium bowl and mix together. Chill before serving.

Ingredient Variations and Substitutions

You can easily omit either the dill or cilantro in this recipe, but opt to keep at least one and double the amount if omitting the other—just a few tablespoons offer a nice texture and flavor to the dish.

Greek yogurt is often swapped in for mayonnaise as a way to lower fat and increase protein.

You can swap it in if you wish, but note that the texture and flavor will be different than intended. And don't worry too much about using mayonnaise in a cholesterol-friendly recipe—it's just one tablespoon, and you're getting vegetables along with it.

Cooking and Serving Tips

Serve this egg salad as a side dish, or make it into a meal by using as a sandwich filling, as you would traditional egg salad.

To save cooking and cleaning time, boil the eggs and carrots together in one small pot. Eggs should be very well done—boiled for about 16 to 17 minutes—and you should be able to easily pierce the carrots with a fork before removing them from the water.

While the eggs and carrots are boiling, you can prepare the cilantro, dill, and pickle. Squeeze out the excess pickle juice as much as possible both before and after chopping the pickle to omit excess liquid in the final salad. You can also blot the chopped up pieces with a paper towel to absorb excess moisture.

If you're using canned peas, you won't be using the whole can. Store the leftovers in an air-tight container and use them to make other recipes throughout the week. Try

Finally, store leftover dill and cilantro by wrapping the springs in a wet paper towel and placing in a plastic bag in the fridge.

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