Looking for a light and healthy, yet flavorful dish? This skinny low-yolk egg salad is a perfect choice! It's an easy-to-make protein-rich recipe that's low in cholesterol thanks to the reduced yolk content. It brings together the tanginess of dijon mustard, the creaminess of light mayonnaise, and the fresh flavor of green scallions. Served on whole-grain bread or in lettuce cups, this egg salad is ideal for a quick lunch or a healthy snack!
All the ingredients used in this recipe are commonly found and may already be in your pantry or refrigerator. However, if you're planning to visit the supermarket, pay special attention when buying the dijon mustard and hellman's light mayonnaise. These are key to the recipe and can really make a difference in the final taste. Additionally, you can opt for free-range eggs for a healthier alternative.
Ingredients for Skinny Low-Yolk Egg Salad
Hard boiled eggs: They are the base of this recipe and are high in protein. The reduced yolk content makes this salad lighter and healthier.
Hellman's light mayonnaise: This adds creaminess to the salad without adding too much fat and calories.
Dijon mustard: It gives a tangy flavor that balances the creaminess of the mayonnaise.
Green scallions: They provide a fresh and slightly spicy flavor.
Salt and fresh pepper: Used for seasoning and enhancing the overall flavor of the salad.
Whole grain bread: A healthier alternative to white bread, it adds a hearty and satisfying texture.
Lettuce cups: They are a low-carb alternative to bread and add a nice crunch.
One reader, Arnie Brandenburg says:
This low-yolk egg salad recipe is a game-changer! It's light, flavorful, and guilt-free. The combination of mayo, mustard, and scallions creates a delicious, creamy texture. I love serving it on whole-grain bread for a satisfying meal. It's a must-try for anyone looking for a healthier egg salad option.
Techniques for Preparing Skinny Low-Yolk Egg Salad
How to hard boil eggs: Place eggs in a saucepan and cover with water. Bring to a boil, then cover and remove from heat. Let sit for 10-12 minutes, then transfer to an ice bath to cool before peeling.
How to chop eggs: Place the hard-boiled eggs on a cutting board and use a sharp knife to chop them into small, even pieces.
How to combine ingredients: In a mixing bowl, combine the chopped eggs, mayonnaise, dijon mustard, scallions, salt, and pepper. Mix until well combined.
How to serve on whole-grain bread: Spread the egg salad mixture onto whole-grain bread slices to make sandwiches.
How to enjoy on lettuce cups: Spoon the egg salad mixture onto individual lettuce cups for a low-carb, gluten-free option.
How To Make Skinny Low-Yolk Egg Salad
Enjoy this simple, guiltless egg salad-on-a-sandwich giving you an awesome hearty lunch that’s very satisfying! May be served on lettuce cups too!
Serves:
Ingredients
- 4hard boiled eggs,peeled
- 4tspHellman’s light mayonnaise
- ½tspDijon mustard
- 2tbspgreen scallions,chopped, or chives
- Salt and fresh pepper,to taste
Optional Ingredients:
- 4slicesWhole grain bread
- Lettuce cups
Instructions
-
Separate the yolks from the egg whites; discard 3 of the yolks.
-
Chop eggs and combine with mayonnaise, dijon mustard, scallions, salt and pepper.
-
Serve on whole-grain bread or enjoy on lettuce cups.
Nutrition
- Calories: 323.28kcal
- Fat: 14.38g
- Saturated Fat: 3.60g
- Trans Fat: 0.00g
- Monounsaturated Fat: 4.49g
- Polyunsaturated Fat: 4.19g
- Carbohydrates: 29.17g
- Fiber: 5.32g
- Sugar: 5.73g
- Protein: 18.97g
- Cholesterol: 298.40mg
- Sodium: 491.39mg
- Calcium: 127.77mg
- Potassium: 400.26mg
- Iron: 3.27mg
- Vitamin A: 213.73µg
- Vitamin C: 3.23mg
Key Technique for Perfecting This Recipe
When boiling your eggs, add a pinch of salt to the water. This will make the shells easier to peel, ensuring a smooth and clean surface for your skinny low-yolk egg salad.
Time-Saving Tips for Making This Recipe
Prep ahead: Hard boil the eggs in advance and store them in the fridge. This will save time when you're ready to make the egg salad.
Use a food processor: Use a food processor to chop the eggs and scallions quickly and evenly, saving time and effort.
Multi-task: While the eggs are boiling, prepare the other ingredients to maximize efficiency in the kitchen.
Organize ingredients: Lay out all the ingredients and utensils needed before starting to cook to avoid wasting time searching for items.
Substitute Ingredients For Skinny Low-Yolk Egg Salad Recipe
hard boiled eggs - Substitute with hard boiled egg whites: By using only the egg whites, you can reduce the cholesterol and fat content while still maintaining the protein and texture in the salad.
hellman's light mayonnaise - Substitute with Greek yogurt: Greek yogurt is a healthier alternative that provides a creamy texture and tangy flavor, while also adding protein and reducing the overall fat content.
whole grain bread - Substitute with whole grain pita pockets: Pita pockets can be a convenient and lower-calorie alternative to bread slices, providing a lighter base for the egg salad.
lettuce cups - Substitute with cucumber cups: Cucumber cups can serve as a refreshing and low-calorie vessel for the egg salad, adding a crisp texture and a hint of freshness.
Presenting Your Skinny Low-Yolk Egg Salad
Elevate the egg salad with a unique plating: Arrange the egg salad on a pristine white plate, using a ring mold for a clean and sophisticated presentation. Garnish with delicate microgreens for a pop of color and freshness.
Incorporate texture: Add a crunchy element to the dish by serving the egg salad on a bed of toasted whole-grain bread crumbs, providing a delightful contrast to the creamy salad.
Create a visually appealing contrast: Serve the egg salad in vibrant lettuce cups, enhancing the overall presentation with a touch of natural elegance.
Highlight the flavors with a drizzle of truffle oil: Just before serving, delicately drizzle a hint of truffle oil over the egg salad to add a luxurious aroma and depth of flavor.
Garnish with edible flowers: Elevate the dish by adorning it with colorful and edible flowers, such as nasturtiums or pansies, to add a touch of sophistication and a subtle floral note.
Present with artisanal whole-grain bread: Accompany the egg salad with slices of artisanal whole-grain bread, toasted to perfection and elegantly arranged on the plate for a rustic yet refined touch.
Incorporate a touch of elegance with caviar: For an extravagant twist, top the egg salad with a small spoonful of caviar, adding a burst of briny flavor and a luxurious touch to the dish.
Enhance with a sprinkle of smoked paprika: Finish the dish with a light dusting of smoked paprika for a subtle smoky flavor and a visually striking touch of color.
Essential Tools for Making Skinny Low-Yolk Egg Salad
- Hard boiled eggs: Eggs that have been boiled until the whites and yolks are firm.
- Hellman's light mayonnaise: A lighter version of traditional mayonnaise, made with less fat and calories.
- Dijon mustard: A type of mustard made with white wine and ground mustard seeds, known for its sharp and tangy flavor.
- Green scallions: Also known as green onions, these are long, green stalks with small white bulbs, often used to add a mild onion flavor to dishes.
- Salt and fresh pepper: Common seasonings used to enhance the flavor of the egg salad.
- Whole grain bread: Bread made from whole grains, providing more fiber and nutrients compared to white bread.
- Lettuce cups: Crisp leaves of lettuce used as a vessel for serving the egg salad.
Storing and Freezing Skinny Low-Yolk Egg Salad
Refrigerate the egg salad in an airtight container for up to 3-4 days. The key is to keep it well-sealed to prevent any odors from absorbing into the salad.
If you want to freeze the egg salad, it's best to do so without the mayonnaise. Prepare the salad as directed, but omit the mayo. Place the mixture in a freezer-safe container, leaving about half an inch of space at the top for expansion. Freeze for up to 1 month.
When ready to use the frozen egg salad, thaw it overnight in the refrigerator. Once thawed, stir in the mayonnaise, dijon mustard, and freshly chopped scallions. Adjust the seasoning with salt and pepper to taste.
If you've already mixed in the mayonnaise and want to freeze the egg salad, be aware that the texture may change slightly upon thawing. The mayonnaise might separate, and the salad could become watery. However, giving it a good stir and adjusting the consistency with a little extra mayonnaise can help restore its creamy texture.
To maintain the best quality, consume the thawed egg salad within 2-3 days and do not refreeze it.
Interesting Fact About Skinny Low-Yolk Egg Salad
Egg salad is a versatile dish that can be enjoyed in various ways, such as on whole-grain bread or in lettuce cups.
Is Making Skinny Low-Yolk Egg Salad Cost-Effective?
The cost-effectiveness of this low-yolk egg salad recipe is quite high. With minimal ingredients and the option to use affordable whole-grain bread or lettuce cups, it's budget-friendly. The use of hard-boiled eggs and scallions adds nutritional value without breaking the bank. The approximate cost for a household of 4 people would be around $8-$10, making it a wallet-friendly option. Overall Verdict: 8.
Is This Skinny Low-Yolk Egg Salad Recipe Healthy?
This skinny low-yolk egg salad recipe is a healthier twist on the classic dish. By reducing the number of egg yolks and using light mayonnaise, the recipe cuts down on calories and fat content. The addition of dijon mustard and green scallions adds flavor without compromising the nutritional value. Serving the egg salad on whole-grain bread or lettuce cups further enhances the health benefits by providing fiber and reducing the overall carbohydrate intake.
However, there are a few areas where the recipe could be improved to make it even healthier:
- Instead of discarding the egg yolks, consider using all of them but reducing the amount of mayonnaise to maintain a lower calorie count
- Opt for a mayonnaise made with healthier oils, such as avocado or olive oil, to increase the content of beneficial fats
- Add more vegetables to the egg salad, such as finely chopped celery or bell peppers, to increase the fiber and nutrient content
- Consider using a sprouted or whole-grain bread that is higher in fiber and protein compared to regular whole-grain bread
- Experiment with different herbs and spices, like dill or paprika, to enhance the flavor without relying on salt
Editor's Take on This Skinny Low-Yolk Egg Salad
This low-yolk egg salad recipe is a light and flavorful option for a healthy meal. The use of light mayonnaise and whole grain bread adds a nutritious touch, while the combination of dijon mustard and scallions brings a delightful flavor to the dish. The option to serve it on lettuce cups provides a refreshing twist. It's a great choice for those looking for a skinny, low-yolk egg salad that doesn't compromise on taste.
Enhance Your Skinny Low-Yolk Egg Salad Recipe with These Unique Side Dishes:
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Why trust this Skinny Low-Yolk Egg Salad Recipe:
This recipe offers a delicious and nutritious twist on traditional egg salad. By using light mayonnaise and discarding some of the egg yolks, it reduces the fat and calorie content without sacrificing flavor. The addition of dijon mustard and green scallions provides a zesty and fresh taste. The optional serving suggestions of whole grain bread or lettuce cups cater to different dietary preferences. Trust in the balance of flavors and the health-conscious approach of this recipe for a satisfying and guilt-free meal.
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