March 9, 2022
Lower Fat Egg Salad
This is a highly customizable base egg salad recipe. Feel free to add different herbs or spices to your taste! I like to add this egg salad to a couple handfuls of mixed greens with dressing for a full meal.
Servings: 3
Calories: 322kcal
Ingredients
- 12 eggs you can use pre-cooked eggs, which are often available in stores to make this no-cook
- 1 cup 4% cottage cheese or non-fat for lowest fat
- 1 garlic clove peeled
- 2 teaspoons Dijon mustard or more, to taste
- 2 teaspoons lemon juice
- 1/2 teaspoon salt or to taste
- 1/4 teaspoon black pepper fresh ground
- 2 ribs celery chopped, optional, for crunch
- 1 dill pickle chopped
- 1/4 cup pickle juice strained, as needed
- 1/2 shallot minced
Instructions
- Place the eggs in a pot and cover with one inch of cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs sit in hot water for 10 minutes. Transfer to an ice bath (a bowl of cold water and ice cubes) and cool them there for 5 minutes. Peel then roughly chop the eggs.
- While eggs cook, prepare the dressing. Add the cottage cheese, garlic, mustard, lemon juice, salt, pepper, and half the pickle juice to a high power blender and blend until completely smooth. Add more pickle juice as needed to obtain a smooth consistency. Stir in the celery, pickle, and shallots.
- Add chopped eggs to a bowl, and add in the dressing and stir well to combine. Adjust seasoning to taste with salt and pepper.
Notes
To make the chopping easier, you can pulse the eggs in a food processor. If you have a pastry blender, that can also make the chopping easier by chopping them directly in a mixing bowl.
This will store for 3-5 days in the refrigerator.
Protein:Energy Quotient [calories]: 1.03
Nutrition does not include the optional salad.
Nutrition Facts
Lower Fat Egg Salad
Amount per Serving
Calories
322
% Daily Value*
Fat
18
g
28
%
Saturated Fat
6
g
38
%
Trans Fat
1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
7
g
Cholesterol
658
mg
219
%
Sodium
1469
mg
64
%
Potassium
363
mg
10
%
Carbohydrates
7
g
2
%
Fiber
1
g
4
%
Sugar
3
g
3
%
Protein
32
g
64
%
Vitamin A
1037
IU
21
%
Vitamin C
2
mg
2
%
Calcium
161
mg
16
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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