\n<\/p>\n
This healthy egg salad recipe maintains the classic creamy texture of egg salad while offering a fresher, more nutrient-dense option that pairs perfectly with whole-grain bread or crunchy lettuce wraps!<\/p>\n
This healthy egg salad is creamy, tangy, and slightly briny. The yogurt provides a light, tangy base, enhanced by the bold flavor of Dijon mustard and the fresh, zesty kick from lemon juice. The capers add a hint of saltiness and brininess, while scallions contribute a mild onion-like bite. The optional paprika brings a subtle smoky sweetness if sprinkled on top.<\/p>\n
Lower in Calories and Fat:<\/b>
Plain yogurt is lower in fat and calories compared to mayonnaise, significantly reducing the overall calorie count of the dish.<\/p>\n
Better Nutrient Profile:<\/b>
Yogurt provides calcium, probiotics (if using live-culture yogurt), and protein, which are absent in mayonnaise.<\/p>\n
Reduced Saturated Fat:<\/b>
Yogurt contains less saturated fat, making this version a heart-healthier alternative.<\/p>\n
Lighter and Fresher Taste:<\/b>
The tang of yogurt combined with Dijon mustard and lemon juice creates a vibrant flavor without the heaviness of mayonnaise.<\/p>\n
Digestive Benefits:<\/b>
The probiotics in plain yogurt support gut health, an advantage not found in traditional mayo.<\/p>\nHealthy Egg Salad Recipe<\/h5>\n
Ingredients:<\/b>
6 hard-boiled eggs, peeled and mashed
3 tablespoons plain yogurt
1 tablespoon Dijon mustard
1\/2 teaspoon lemon juice
1 tablespoon finely chopped scallion
1 garlic clove, finely minced
2 teaspoons capers, finely chopped
Salt and pepper, to taste
Paprika, for serving (optional)<\/p>\n
Instructions:<\/b>
Prepare the Salad:<\/b>
In a medium bowl, combine the mashed eggs, plain yogurt, Dijon mustard, lemon juice, scallion, garlic, and capers. Season with salt and pepper to taste. Mix until creamy and well-combined.<\/p>\n
Serve:<\/b>
Spoon the egg salad onto whole grain bread, into a lettuce leaf wrap, or over a bed of fresh greens.<\/p>\n
Sprinkle with paprika for a pop of color and flavor if desired. Enjoy immediately.<\/p>\n
Calories: ~180
Protein: ~12 g
Fat: ~10 g
Saturated Fat: ~3 g
Carbohydrates: ~5 g
Fiber: ~0.5 g
Sugars: ~2 g
Cholesterol: ~280 mg
Sodium: ~300 mg (varies based on added salt and capers)
Vitamin A: ~15% of Daily Value
Calcium: ~4% of Daily Value
Iron: ~8% of Daily Value<\/p>\n