The Ultimate Healthy Egg Salad Quick Easy & Packed with Protein
Looking for a lightning-fast, nutritious, and satisfying meal or snack? This delicious egg salad recipe, made with simple ingredients you likely have on hand, is your answer! It's creamy, crunchy, and bursting with flavor, perfect for stuffing into sandwiches, topping crackers, or enjoying on its own. Plus, it’s incredibly easy to make. Let’s get cracking.
How To Make Ultimate Healthy Egg Salad
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Instructions:-
1. Prep the Eggs:-
- Start by boiling 4 eggs until hard-boiled. Let them cool, then peel them.
2. Separate & Mix Yolks:-
- Carefully cut the eggs in half. Scoop the yolks into a small bowl. Add a pinch of salt (to your taste), a sprinkle of garlic powder, and 50 grams (about 3 tablespoons) of plain curd (yogurt). Mash and mix with a fork until smooth.
3. Chop the Veggies & Whites:-
- Finely chop the egg whites. Place them in a large bowl. Add 1 chopped tomato, ½ cucumber, and 1 onion (all finely chopped).
4. Combine & Season:-
- Pour the juice of half a lemon over the chopped veggies and egg whites in the large bowl. Give it a good mix.
5. Bring it Together:-
- Now, add the creamy yolk-curd mixture from the small bowl into the large bowl with the veggies and egg whites.
6. Final Mix:-
- Mix gently until well combined.
7. Serve & Enjoy:-
- Your healthy, flavorful egg salad is ready to eat! Serve immediately.
Why This Egg Salad is Super Healthy?
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Healthy Benefits of Healthy Egg Salad:-
1. High-Quality Protein:-
- Eggs are a complete protein with all 9 essential amino acid. This helps you stay full, repair muscles, and burn calories better.
2. Gut Health & Bone Strength:-
- The curd (yogurt) adds probiotics (good bacteria) that support a healthy digestive system. High in Calcium for Stronger Bones & Teeth.
3. Vitamins & Minerals Galore:-
- Egg yolks provide essential vitamins like Vitamin D (for bones and immunity) and Vitamin B12 (for energy and nerves). The veggies (tomato, cucumber, onion) deliver Vitamin C (antioxidant, immunity), Vitamin K (blood clotting, bones), potassium (blood pressure), and fiber (digestion, satiety).
4. Low Carb & Keto-Friendly:-
- With minimal carbs coming mainly from the veggies, this salad fits well into low-carb or ketogenic diets.
5. Hydration & Antioxidants:-
- Cucumber and tomato add hydration, while the lemon juice provides a vitamin C boost and aids iron absorption from the eggs.
Calorie Count (Approximate):-
A serving of this delicious egg salad (roughly half the recipe made with 4 eggs) provides approximately 200-250 calories. This makes it a great choice for a quick meal.
- Light Lunch:- Serve on whole-wheat toast or lettuce cups.
- Pair with carrot sticks or whole-grain crackers for a tasty, healthy treat.
- Post-Workout Refuel: The protein helps rebuild muscles.
Breakdown Note:- Calories can vary slightly based on the exact size of eggs and vegetables used, and the fat content of the curd/yogurt. Using low-fat yogurt keeps it on the lower end.
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Conclusion:-
This easy Curd & Veggie Egg Salad shows that healthy food can be simple and tasty. In just minutes, you can whip up a meal that's incredibly satisfying, packed with high-quality protein, beneficial probiotics, essential vitamins, and minerals, and naturally low in carbs. It’s versatile, customizable (add herbs like dill or chives!), and perfect for busy days. Ditch the store-bought versions loaded with mayo and give this nutritious, homemade powerhouse a try – your body will thank you.
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