A mixture of delicious, spicy, crunchy and a little sweet – this is easily the best egg salad recipe to keep in mind for a relaxing meal!
As much as we try to slow down, there are times when we need a little rest and ease to better support yourself, especially on busy days.
When we think of food and convenience, options like frozen meals, processed foods, and takeout may come to mind.
But this egg salad is a great example of a comforting and filling meal, made with ingredients you’ll likely always have on hand.
You can make copies of this same recipe by swapping eggs for salmon, tofu, or chickpeas as well, which gives you plenty of options for whatever you want or have available.
The most important ingredient in egg salad – good eggs.
The key to making the best-tasting and nutrient-dense egg salad starts with high-quality eggs. There are so many ways to buy eggs nowadays, and labels can be very confusing to see what you’re really getting – are you choosing cage-free or natural, or are you getting organic? My rule of thumb when buying eggs or animal proteins is to get as close to the source as possible.
Next time you see a local farmers’ market in progress, hop in and check out the farmers in your area, ask them about their farming practices or better yet, visit them in their space! Another way to get the best quality eggs is to check with local cooperatives, CSA, or when you shop at the grocery store, look for these third-party organizations and certifications when it comes to naming eggs that are humanized, antibiotic-free, and organic: Food Alliance Certificate, United Egg Producers, Certified humanitarian, Animal welfare is approved, and Certified by American Humane.
Now that we’ve established the most important ingredient when making the best egg salad – eggs – now we turn to the other main ingredients that make up an egg salad, the dressing, crunchy, and how to serve it.
Egg salad dressing
I’m not a big fan of mayonnaise, I’ve said it before and I’ll say it again. For me, it’s something texture, but when you make the egg salad, it’s mayonnaise Kind of It should be. There are several whole food companies making great store-bought mayonnaise, and here are a few I recommend: Sir Kingston’s, Just Mayo, and Primal Kitchens.
In addition to mayonnaise, you need high-quality mustard, hot horseradish, a good amount of black pepper and salt. Egg salad is mostly soft to the touch so it adds some crunch, and the crunchiness of this salad makes it even better! Use chopped celery, chopped pickles, fresh dill, and chives.
Tips for preparing the best egg salad
Since you are using boiled eggs, make sure you have the right timing to boil the eggs – I recommend placing the eggs in cold water with about an inch covered, until they boil, and covering them with a tight lid, then remove from the heat and leave aside for 10 minutes. Drain the eggs and rinse them in cold water, which can also help you peel the eggshells.
The next thing that makes this the best egg salad is the way you chop the eggs, in fact there’s no need to chop! I got this advice from my sister-in-law who prepares her traditional egg salad recipe from Russia and always grows eggs – it’s genius! The end result is an insanely fluffy, light and airy egg salad. Of course, you can go the classic way of cutting hard-boiled eggs, but try this method at least once and see what you think.
If you have leftovers, which is unlikely for a long time because it is so delicious, keep it in an airtight glass container for up to 2-3 days.
Onward to feeding!
Prepare five nutritious meals with the best egg salad recipe
A basic five meal is any meal that contains all the five elements in our food The five foundational The diet: Non-starchy carbohydrates, starchy carbohydrates, healthy fats, protein, and flavor factor.
The Five Foundation supports you in nourishing your physical body so you can know what you’re eating, which is the first step in mindful eating. The rest is knowing how to eat and positively experience your food.
By including these five elements in your meal, you are supporting your physical body at the cellular level, ensuring that you are consuming the nutrients you need for sharp focus, calm digestion, lasting energy, sound sleep and long-term vitality for health.
Here are the following five essentials in this egg salad recipe:
1 • Non-starchy carbohydrates
- Optional: served over a bed of greens
2 • Starchy or sugary carbohydrates
- Optional: Serve with gluten-free bread, biscuits, or quinoa
3 • Healthy fats
4 • Protein
- If you or someone in your family doesn’t eat eggs, you can still make this recipe using organic tofu (15 ounces, diced or crumbled), or with 2-3 cups of cooked chickpeas!
5 • the flavor factor
- Dijon Mustard
Vitamins and minerals
Eggs are a powerhouse when it comes to nutrients – they contain all the important vitamins and minerals needed to make a baby chicken! An egg contains calcium, vitamin A, D, E, and K, folate, phosphorous, selenium, vitamin B5, B6, B12, and zinc.
One egg contains about 5 grams of healthy fats. Healthy fats help store energy, as well as isolate our bodies and protect our vital organs. It also helps us digest fat-soluble vitamins like A, D, E, and K to maintain the health of our brains, cells, hormones, tissues, hair, skin, and nails, and provide the structural component of many cell membranes essential for cellular development.
A medium egg contains about 6-7 grams of high-quality protein. Both egg whites and egg yolks provide protein, although egg whites mostly contain protein while yolks contain mostly fat.