Recipes Health Conditions High Cholesterol 5 Chopped Veggies and Greens Egg Salad By Leyla Shamayeva, MS, RD Leyla Shamayeva, MS, RD LinkedIn Leyla Shamayeva, MS, RD is a registered dietitian with a master's in clinical nutrition. She focuses her efforts on digital health communication. Learn about our editorial process Updated on June 04, 2021 Print Leyla Shamayeva, MS, RD (35 ratings) Total Time: 25 min Prep Time: 5 min Cook Time: 20 min Servings: 2 (1/2 cup each) Nutrition Highlights (per serving) 138 calories 7g fat 11g carbs 8g protein Show Nutrition Label Hide Nutrition Label 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. 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 (AHA) recommends limiting saturated fat to 5% to 6% 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 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 Spring Vegetable Quinoa Salad: Combine the peas with cooked quinoa and flavorful seasonal veggies. Lemon and Dill Zested Zucchini Salad: Toss peas with protein-rich black beans and a lemony dill dressing. Chicken Fried Rice with Springtime Asparagus: Enjoy this healthy fried brown rice and veggies dish, complete in under 30 minutes. Finally, store leftover dill and cilantro by wrapping the springs in a wet paper towel and placing in a plastic bag in the fridge. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Agriculture. FoodData Central. Mayonnaise, regular. October 30, 2020. American Heart Association. Saturated Fat.