**High-Protein, Low-Calorie, and Reduced-Fat Egg Salad Recipe: A Wholesome Take on a Beloved Classic**
Egg salad is an enduring comfort dish, frequently savored in sandwiches, wraps, or as a side option. Yet, typical egg salad recipes can be calorie-dense and packed with saturated fat due to the liberal use of mayonnaise. Thankfully, with some straightforward substitutions and ingredient modifications, you can whip up a high-protein, low-calorie, and reduced-fat egg salad that keeps the flavors intact. Whether you’re monitoring your weight, building muscle, or simply striving for healthier eating habits, this nutritious egg salad recipe is a tasty and fulfilling choice.
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### Why Opt for a Healthier Egg Salad?
Eggs are a nutritional powerhouse, providing high-quality protein, essential vitamins, and minerals. Nevertheless, the preparation method and the ingredients used in egg salad can greatly influence its nutritional value. A healthier egg salad:
– **Increases protein consumption** to aid muscle upkeep and promote fullness.
– **Lowers calories and fat**, making it appropriate for weight control.
– **Features nutrient-rich ingredients** for enhanced health benefits.
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### Essential Ingredients and Their Advantages
1. **Egg Whites and Whole Eggs**: Utilizing a blend of egg whites and whole eggs cuts down on fat and cholesterol while preserving protein levels. Egg whites are nearly fat-free and packed with protein.
2. **Greek Yogurt**: A rich, protein-packed alternative to mayonnaise. It contributes a tangy and creamy texture without the added fat and calories.
3. **Mustard**: Provides taste and a little zest without additional calories.
4. **Celery and Red Onion**: Introduce crunch, fiber, and antioxidants.
5. **Fresh Herbs (such as dill or parsley)**: Naturally enhance flavor without extra sodium or fat.
6. **Lemon Juice or Vinegar**: Brightens the taste and imparts a zesty kick.
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### High-Protein, Low-Calorie, Reduced-Fat Egg Salad Recipe
**Servings**: 4
**Prep Time**: 15 minutes
**Cook Time**: 10 minutes
**Total Time**: 25 minutes
#### Ingredients:
– 4 large whole eggs
– 4 large egg whites
– 1/3 cup non-fat plain Greek yogurt
– 1 teaspoon Dijon mustard
– 1 tablespoon lemon juice or apple cider vinegar
– 1/4 cup finely diced celery
– 2 tablespoons finely chopped red onion
– 1 tablespoon chopped fresh dill or parsley (optional)
– Salt and pepper to taste
– Paprika for garnish (optional)
#### Instructions:
1. **Boil the Eggs**: Place the whole eggs and egg whites in a saucepan with cold water. Bring to a rolling boil, then reduce heat and simmer for 9–10 minutes. Transfer to an ice bath to cool for 5 minutes.
2. **Peel and Chop**: Peel the eggs and cut them into small pieces.
3. **Mix the Dressing**: In a medium bowl, whisk together the Greek yogurt, mustard, lemon juice, salt, and pepper.
4. **Combine Ingredients**: Add the chopped eggs, celery, red onion, and herbs to the bowl. Gently mix until well incorporated.
5. **Serve or Store**: Serve immediately on whole-grain bread, in lettuce wraps, or atop a bed of greens. Store leftovers in an airtight container in the refrigerator for up to 3 days.
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### Nutritional Information (Per Serving, Approximate):
– **Calories**: 120
– **Protein**: 14g
– **Fat**: 5g
– **Carbohydrates**: 3g
– **Fiber**: 0.5g
– **Sugar**: 1g
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### Tips for Personalization
– **Add Avocado**: For healthy fats and creaminess, incorporate 1/4 of an avocado.
– **Spice It Up**: Include a splash of hot sauce or diced jalapeños for heat.
– **Make It Vegan**: Swap eggs for firm tofu and use plant-based yogurt.
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### Final Thoughts
This high-protein, low-calorie, and reduced-fat egg salad is an intelligent and gratifying option for anyone keen on relishing a classic dish with a healthier touch. Bursting with taste and nutrients, it’s ideal for meal prep, speedy lunches, or a light dinner. Through simple modifications like replacing mayonnaise with Greek yogurt and opting for more egg whites, you can savor all the comforts of egg salad without the guilt.
Try this recipe for a healthy, protein-rich meal that keeps you satisfied and energized!