Healthy low carb egg salad is super easy with just 4 ingredients and 30 minutes or less.
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Why Healthy Low Carb Egg Salad?
Eggs can be pretty redundant, especially in the gestational diabetes diet, right?! But they’re SO important to baby’s health that we just have to figure out more ways to incorporate them each day.
Egg salad is a great way to modify eggs in my opinion. You still taste the eggs, but they’re covered with flavors of fat and tang that make it so well liked.
If you’re getting tired of eggs, give this a try! I’ll tell you how I LOVE to eat mine in the recipe modifications.
This recipe can go from 30 minutes to 5 minutes if you buy pre-boiled and peeled eggs. They’re in every grocery store, and some gas stations. In Wal-Mart they may be next to the eggs or in the specialty cart next the meats and cheeses.
This is an egg salad recipe for one, but you can easily double or triple it and the leftovers will taste just as good.
And in case you didn’t know, you can change the number of servings on the recipe card and the ingredient amounts will automatically adjust! 😉
Greek Yogurt or Mayonnaise?
It’s up to you whether to use Greek Yogurt or mayonnaise. Personally, I love it with mayo because it gives that fatty taste, but on the flip side, I love that I’m getting all sorts of vitamins, minerals, probiotics and a little extra protein from Greek yogurt.
Since you’re pregnant I recommend at least doing half of each. This time is too important to skip out on the opportunity to get in extra nutrients.
Because there’s fat in the eggs, mayo and yogurt, you may want to get low fat Greek yogurt and mayo so you’re not overdoing it when it all adds up.
My dietitian friend suggests to keep the fat low whenever possible.
And if you’re able to find it, get the low fat and low sodium mayonnaise.
What Kind of Mustard?
Regular mustard is perfect when you’re using mayo because it adds that tang and properly balances the fat of the mayo.
But if you’re using Greek yogurt, the tang of the yogurt paired with the tang of the mustard can be a bit much. You can use honey mustard instead. It’s slightly less tangy and the sweetness helps balance it out.
There are some low sodium marked mustards available as well.
What Kind of Onions?
Onions are necessary if you ask me because they give that sharp taste to cut the fat, but I think they’re best when used as a garnish and not stirred in. Keep them crisp!
Chives (pictured) are great and so are green onions. Both will give you a similar taste. But another great choice is red onion. You’ll have to make sure you chop them finely or slice them as thin as paper so they don’t overpower everything else.
Complete the Meal
If this is a snack or breakfast, make it an opened-face sandwich with raw spinach or baby kale and sliced tomatoes. (Always salt and pepper a tomato!) Maybe even add turkey or chicken sausage on the side, or shredded turkey or chicken on top.
Use whatever bread works for you, half of a 100% whole wheat English muffin, or half of a wheat sandwich thin.
If you don’t want to spend the carbs on the bread, eat the egg salad in lettuce wraps and add your carb of preference.
If this is lunch or dinner, definitely add the shredded turkey or chicken, greens and tomato. You can make it a whole sandwich with two slices of bread or add a small fruit of choice.
How I Love to Eat Egg Salad
I love egg salad sandwiches. If you can’t handle two pieces of bread just use one and make it open faced.
I toast the bread, then spread unsalted butter on the insides of the toast. (Unsalted is just what I normally have. Salted butter would be fine). Yes this adds to the fat, but only about 1/4 tablespoon is being used. For me, it makes the sandwich.
Then I add the egg salad made with mayo, sprinkle the chives on top so that I’ll get about 3 in each bite (yes I’m that picky – sandwich making is an art to me) and lay the other piece of toast on top.
Store in the refrigerator in a closed container for up to 4 days.
If using Greek yogurt, be sure it doesn’t expire within that time frame. Also, you will see the water separate after it sits. You can pour it out or just mix it again.
The almighty egg! Arguably the most nutritious food around. Vitamin A, protein, choline, Vitamin D, iron, Vitamin B6 and more are found in eggs, but most of the nutrients are found in the yolk.
You can get most of these nutrients in other foods by eating a large variety, but the one standout nutrient in eggs is choline. It’s incredibly important to baby’s brain and the only other food that contains it in a comparable amount is liver. So, choose your poison (LoL).
This information was obtained from Real Food for Pregnancy.
Leave a comment or rating to let me know what you think!
Healthy Low Carb Egg Salad Recipe
- Measuring Spoons
- 2 each Large Eggs
- 1 tablespoons Low Fat, Low Sodium Mayonnaise
- 1 teaspoon Low Sodium Mustard
- 1 teaspoon Fresh Chives (chopped)
Boil the Eggs
- Put the eggs in a pot and cover them with water. Place the pot on the stove and turn the heat on high.
- When the water reaches a rapid boil, turn the heat off but let the eggs sit in the hot water for 18 to 20 minutes.
- Drain the water and rinse the eggs with cold water until they're cool enough to handle.Crack the egg at the bottom (the air pocket is always there) and peel the shell off. Doing it under running water makes it easier.
Mix the Salad
- Place the peeled eggs in a bowl and mash them with a fork.
- Add the mayonnaise and mustard and mix well.
- Top with chopped chives or preferred onion.