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Egg Salad

Protein-packed egg salad recipe for a fast, easy, and delicious lunch on busy days.

Maybe I'm weird, but I love egg salad. I think I might have gone through a period of not liking it because anytime egg salad was mentioned on TV or in movies it had a negative reaction. Thank heavens I grew out of that, because egg salad is one of those fast, amazing dishes that most remind me of home. Mom would often pack an egg salad sandwich in my lunch bag then shove me out the door for school.

My theory is that those poor people who hate it, just had a crappy version. I think I love it so much because mom always made deviled egg salad, not plain. This either lead to or played off my love of deviled eggs. Either way, yum!

This version is not my mom's version, but my more grown up evolution of egg salad. It's still deviled though, and I love it as a topping on bread, but also as a lettuce wrap.


TIP: If you prefer the egg to be cut much smaller, use a potato masher to break them up instead of cutting them. It will result in a creamier egg salad as well.



(Makes 4 servings)

  • 6 large eggs, hardboiled, chopped

  • 1 shallot, finely diced

  • 1 stalk celery, finely diced

  • 1/2 cup low-fat mayonnaise

  • 1/4 cup spinach, chopped

  • 2 tablespoons Dijon mustard

  • 1/4 teaspoon ground black pepper

  • 1/8 teaspoon sea salt



In a medium pot over high heat, fill 2/3 with water and bring to a boil. Add the eggs and set a timer to boil for 12 minutes. Prepare a bowl with ice water and set aside as the eggs boil. Once the eggs are hardboiled, carefully transfer them to the ice water to cool.

While the eggs cool, in a large mixing bowl combine the shallot, celery, mayonnaise, spinach, Dijon mustard, ground black pepper, and salt, mixing well.

Peel the eggs under cold running water. Pat the peeled eggs dry with paper towel then dice. Fold the eggs into the mixing bowl with the dressing and thoroughly combine.

Use egg salad on sandwiches, wraps, lettuce wraps, etc. Store in an airtight container in the refrigerator for 3 to 5 days.


Nutritional Information Per Serving:

total calories = 151 | total fat = 11.12g | saturated fat = 2.79g | cholesterol = 2.95mg | sodium = 507.75mg | net carbohydrates = 4.09g | dietary fibre = 0.55g | sugars = 0.75g | protein = 9.61g

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