Low-Calorie, Low-Fat High-Protein Egg Salad Formula
# High-Protein, Low-Calorie, Low-Fat Egg Salad Recipe
Egg salad is a time-honored dish that has delighted people for ages. Typically composed of mayonnaise and hard-boiled eggs, it can sometimes be high in calories and fat. Nevertheless, with a few straightforward substitutions and additions, you can whip up a tasty low-calorie, low-fat, high-protein egg salad that is both wholesome and fulfilling. This article will walk you through the advantages of this dish and offer a detailed recipe for you to experiment with at home.
## Advantages of Egg Salad
Egg salad is not only flavorful but also provides several health benefits:
1. **Rich in Protein**: Eggs are a tremendous source of protein, critical for muscle recovery, immune health, and overall well-being. One large egg contains around 6 grams of protein.
2. **Low-Calorie**: When made using low-fat ingredients, egg salad can be a low-calorie choice, ideal for those aiming to control their weight.
3. **Nutrient-Dense**: Eggs are loaded with vitamins and minerals such as vitamin B12, vitamin D, choline, and selenium, all of which are vital for good health.
4. **Adaptable**: Egg salad can be enjoyed in various forms—on whole-grain bread, in lettuce cups, or as a dip with vegetable sticks.
## Ingredients
To create a low-calorie, low-fat, high-protein egg salad, gather the following ingredients:
– **6 large eggs** (boiled)
– **1/4 cup non-fat or low-fat plain Greek yogurt**
– **1 tablespoon Dijon mustard**
– **1 tablespoon apple cider vinegar** (or lemon juice)
– **1/4 cup finely diced celery**
– **1/4 cup finely diced red onion**
– **1 tablespoon fresh dill** (or 1 teaspoon dried dill)
– **Salt and pepper to taste**
– **Optional**: Sliced green onions or chopped pickles for enhanced flavor
## Instructions
### Step 1: Boil the Eggs
1. Place the eggs in a pot and cover them with cold water.
2. Bring the water to a boil over medium-high heat. Once it reaches a boil, cover the pot and take it off the heat.
3. Allow the eggs to sit for 9-12 minutes, depending on your preferred yolk consistency.
4. After the designated time, move the eggs to an ice bath to cool for approximately 5 minutes. This will facilitate easier peeling.
### Step 2: Prepare the Egg Mixture
1. After cooling, peel the eggs and chop them into small pieces.
2. In a mixing bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, apple cider vinegar, celery, red onion, and dill.
3. Gently mix everything together until thoroughly combined. Avoid over-mashing the eggs to keep some texture.
### Step 3: Season and Serve
1. Season the egg salad with salt and pepper according to your taste. Adjust as necessary.
2. Optionally, include sliced green onions or chopped pickles for an additional flavor dimension.
3. Serve the egg salad on whole-grain bread, in lettuce wraps, or paired with fresh vegetable sticks.
## Nutritional Information (per serving, yields about 4 servings)
– **Calories**: Approximately 120
– **Protein**: 10 grams
– **Fat**: 3 grams
– **Carbohydrates**: 6 grams
– **Fiber**: 1 gram
## Customization Tips
– **Incorporate Vegetables**: Feel free to add other veggies like bell peppers, cucumbers, or carrots for extra crunch and nutrients.
– **Enhance Flavor**: Add spices such as paprika, cayenne pepper, or garlic powder for a flavor kick.
– **Fresh Herbs**: Fresh herbs like parsley, chives, or cilantro can elevate the dish’s freshness.
## Conclusion
This low-calorie, low-fat, high-protein egg salad recipe is an excellent choice for a nutritious meal or snack. It’s simple to prepare, filled with nutrients, and can be tailored to suit your flavor preferences. Whether you’re in search of a quick lunch or a healthy addition to your meal prep, this egg salad will surely satisfy your cravings while helping you meet your dietary goals. Enjoy!