Classic Egg Salad Recipe

Classic Egg Salad Recipe

The Classic Egg Salad, you can’t go wrong with this recipe. Whether you are looking to make a sandwich, a wrap, or just eat on its own you are going to love this egg salad. I personally find having easy recipes like this when creating my meal plan makes meal prepping so much more enjoyable. Not only is it simple to make but it holds up really well, so I can meal prep this recipe and have it a few days during the week. I also enjoy counting macros and find that this is a very easy recipe to adjust to fit whatever my macro goals are for that day or week!

Prep Time: 10 minutes
Cook or Rest Time: 10 minutes
Total Time: 20 minutes
Course: Appetizer, Main Course, Salad, Side Dish, Snack
Cuisine: American
Keyword: Classic Egg Salad, Counting Macros, Egg Salad, Eggs, Meal Planning, Meal Prep
Servings: 4
Calories: 118kcal
Classic Egg Salad Recipe

Ingredients

  • 3 Large Whole Eggs
  • 3 Large Egg Whites Only
  • ½ cup Celery, diced, (about 75 grams)
  • ¼ cup Scallions, diced, (about 12 grams, or 1 stalk)
  • ¼ cup Red Onion, diced, (about 40 grams)
  • 1 tbsp Fresh Chives, diced
  • 1 tbsp Fresh Dill, diced
  • 3 tsp Sweet & Spicy Mustard
  • 1 tsp Yellow Mustard
  • 2 tbsp Olive Oil Mayo
  • 2 tbsp Non-Fat Greek Yogurt
  • ½ tsp Black Pepper
  • ¼ tsp Salt

Instructions

  • Fill a large pot with enough water to completely cover all 6 eggs, but don't add the eggs yet. Place the pot on the stove over high heat and bring the water to a boil. Once boiling add the eggs to the pot, cook for 10 minutes over high heat.’ 
  • While your eggs are cooking: Dice your celery, red onion, scallions, chives, and dill place in a large bowl.’ 
  • Add the spicy mustard, yellow mustard, mayo, yogurt, black pepper, and salt to the bowl with the onions and celery.
  • In a separate large bowl add ice and water to prepare and ice bath for the eggs.
  • After 10 minutes remove the eggs from the pot of water and place in your ice bath to stop the cooking process.
  • Once the eggs have cooled for a few minutes, peel all of the eggs. Remove and discard the yolk from’ 3‘ of the eggs. Then chop the eggs and remaining yolk into bite sized pieces.’ 
  • Add the chopped eggs to your bowl with the onions, celery, yogurt, and mustard. Stir until well combined.’ 
  • Serve as a side salad, or use as the filling to a wrap or sandwich.
Great for a light meal, picnic, or summer potluck.

Nutrition Facts

Nutrition Facts
Classic Egg Salad Recipe
Amount Per Serving
Calories 118 Calories from Fat 61
% Daily Value*
Fat 6.8g10%
Saturated Fat 1.5g9%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 3.3g
Cholesterol 157.9mg53%
Sodium 375.9mg16%
Potassium 139.89mg4%
Carbohydrates 4.1g1%
Fiber 0.6g3%
Sugar 2g2%
Protein 8.8g18%
Vitamin A 10IU0%
Vitamin C 4.7mg6%
Calcium 10.8mg1%
Iron 4.1mg23%
* Percent Daily Values are based on a 2000 calorie diet.
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    QUESTION: 

    • Are you trying to get better at meal planning? 
    • Sick of eating the same boring recipes all the time?
    • Are you having trouble finding recipes for meal prep? 
    • Or are you counting macros or calories? 

    If you are bored of eating the same recipes every week and answered yes to any of these question, then you are going to want to check out my notes below. Tips on how you can incorporate this classic egg salad recipe into your meal plan and meal prep. If you are counting macros, I have also included notes on how you can easily adjust the protein, carbs, and fats to meet your macro requirements.

    NOTES FOR MEAL PLANNING:

    Meal planning doesn’t have to be hard or take a lot of time. In fact, meal planning can be fun when you are provided with easy new recipes each week. Meal Planning can also help save money, prevent food waste, and save you time. 

    My favorite thing about this classic egg salad recipe is how versatile it is. You can eat it on its own, you can turn it into a sandwich/wrap, or you can use it as a topping to a salad. So many different ways to change it up every day and not feel like you are eating the same meal several days in a row.

    NOTES FOR MEAL PREP:

    Classic Egg Salad Meal Planning Meal Prep Counting macros

    This is a wonderful recipe for meal prepping. You can store each serving of the classic egg salad recipe indivdully or as one large serving in the fridge for up to 5 days and eat it as it fits your meal plan. 

    One thing to know, as this the egg salad sits the yogurt does want to separate, so you will start to see a little access liquid on days 2-5. All you have to do is stir your ingredients, so the liquid can be reincorporated back in. Or you can easily drain the access liquid out of your dish. But please note the liquid is not a sign of the recipe going bad…that is just what yogurt does. 

    NOTES FOR COUNTING MACROS:

    This recipe allows for many adjustments to fit your macros, whether it be with the ingredients used or ingredients you can add.

    Protein:

    The protein in this recipe comes mainly from the eggs and the yogurt.

    • For every 1 egg white there is: 4 grams of protein
    • Each tablespoon (15g) of yogurt contains 1.6 grams of protein

    Therefore if you are looking to increase the protein you can do so by either adding more egg whites, or increasing the amount of yogurt used.

    Notes when adding yogurt:

    If you decide to add yogurt to this recipe I would recommend removing some of the mayo. Having too much mayo and yogurt will make this recipe really thick and creamy, not always a bad thing. If you more than double the yogurt begin cutting back on the amount of mayo used.

    Carbohydrate:

    The carb in this recipe are actually VERY low. This was intentional, this recipe is simply the classic egg salad recipe itself. Allowing you to eat it however you want. As a sandwich, a wrap, a salad, as a dip, or by itself. That is when the additional carbs come into play, below are some of my favortes:

    • One of my favorite wraps is a, Kaliwonder slim wraps. I chose this wrap because it only has 7 net carbs.
    • Or as a sandwich, I really enjoy a slim sliced bread: Crazy Daves being one of my favorites, with 22 grams of carbs per slice.
    • As a dip I love to use reduced fat wheat thin crackers: for every 16 wheat thins there 22 grams of carbs.

    These options really allow you to customize the meal to fit your carb macro goal. Also allows you to be able to change up the recipe so your not eating the same thing every day, if you don’t want to!

    Fat: 

    This recipe is relatively low in fat. The main source of fat coming from the egg yolk and the mayo. Both of which are easily adjustable in this recipe.

    • For every 1 egg yolk there is 4.5 grams of fat.
    • Each tablespoon (15g) of mayo there is 6 grams of fat.

    The easiest way and the best way to eliminate food waste would be to increase the number of egg yolks you use in this recipe. Since you are boiling 6 whole eggs, you could use all 6 egg yolks, which would increase the recipe by 13.5 grams of fat, or 3.375 grams of fat per serving.

    If that isn’t enough fat for you, you could also increase the amount of mayo being used. However, it is important to keep in mind, same as the yogurt…adding too much could make this recipe a little too thick. My recommendation would be to not increase the mayo more than double, without first removing some of the yogurt.

    When making adjustments to the macros in this classic egg salad recipe you will want to keep in mind the number of servings you are making.

    Classic Egg Salad Meal Planning Meal Prep Counting macros
    Cauliflower Egg Salad

    If you love egg salad, but are tired of the same boring egg salad.

    Check out my Cauliflower Egg Salad



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