If you're looking for a high-protein dish with a flavorful twist, egg salad is the way to go. Made with hard-boiled eggs and a mix of ingredients, one serving (8 oz) of egg salad contains 684 calories. But don't let the calorie count scare you, egg salad provides a wide range of nutrients that your body needs.

Egg salad is an excellent source of protein and healthy fats, and it is low in carbs. A single serving provides your body with sufficient amounts of vitamins B12, D, and E, as well as selenium, iron, and choline.

In this article, you'll learn how to make the perfect egg salad, how to customize it to suit your specific dietary needs and preferences, and how to store it properly to ensure freshness.

Calories in Egg Salad

One serving of egg salad, which is about 8 oz, contains 684 calories. This calorie count can vary depending on the recipe and ingredients used. For instance, adding mayonnaise or avocado will increase the calorie content. It is essential to be mindful of your serving size when consuming egg salad, particularly if you're on a calorie-restricted diet. Measuring your portions accurately will assist you to maintain your calorie intake under control.

Ingredients Needed for Egg Salad Recipe

To make egg salad, you'll need hard-boiled eggs, mayonnaise or avocado, diced celery, chopped scallions, Dijon mustard, salt, and black pepper. Some individuals like to add spices and herbs like paprika or parsley to boost the flavor. The great thing about this dish is that you can customize it to your liking. If you don't enjoy some of the ingredients previously listed, you can leave them out or add others that you prefer.

Steps in Preparing Egg Salad

To prepare egg salad, the first step is to hard-boil your eggs. Peel the eggs and cut them in halves. Remove the yolks from the egg whites and put them in a mixing dish. Mash the egg yolks with a fork or a masher, add the remaining ingredients, and combine everything until you have a consistent texture. Taste and adjust the seasoning as needed, then put the egg salad in a fridge for an hour to let the flavors meld together. Take it out of the fridge, garnish it with your favorite toppings, and serve.

Dietary Restrictions for Egg Salad

Egg salad is suitable for various dietary requirements, including gluten-free, low-carb, and keto diets. However, if you have egg allergies or are a vegan, you'll have to avoid it. You can use tofu as a protein substitute to make a vegan version of egg salad. If you're on a low-fat diet, you can substitute mayonnaise with Greek yogurt or hummus to decrease the calorie count.

Benefits of Eating Egg Salad

One significant advantage of egg salad is that it provides your body with vital nutrients like protein, healthy fats, vitamins, and minerals. These nutrients support several body functions such as tissue repair, bone health, and hormone regulation. Egg salad is an excellent option for people who need to watch their carbohydrate intake. It's high in protein and low in carbs, making it a perfect choice for people on low-carb or keto diets.

Ways to Customize Egg Salad

One of the advantages of egg salad is that you can modify it to your preferences. As previously stated, you can change the ingredients to your desired tastes. Here are a few recommendations for customizing your egg salad:

• Choose your preferred toppings: You can use your favorite vegetables, such as cucumbers, tomatoes, or lettuce, to add more texture and flavor to your egg salad.
• Get creative with spices: Paprika, cumin, turmeric, or red pepper flakes can add flavor and color to your egg salad.
• Add some crunch: You can throw in nuts, seeds, or croutons to give your egg salad a nice crisp.

Best Toppings for Egg Salad

Egg salad pairs well with several toppings. Here are a few recommendations for toppings to add to your egg salad:

• Sour cream
• Bacon bits
• Olives
• Chopped jalapenos
• Sweet relish

Pairings for Egg Salad

Egg salad is an excellent choice for lunch, brunch, or a light dinner. Here are a few thoughts on what to serve with egg salad:

• Crispy crackers or chips
• Whole-grain toast
• Leafy greens
• Tomato soup
• Veggies like carrots, cucumbers, or bell peppers

How to Store Leftover Egg Salad

Egg salad can be stored in an airtight container in the fridge for up to 3-4 days. Make sure you place it in the fridge within 2 hours of making it. If you notice any unusual odor, appearance, or texture, discard it immediately.

History of Egg Salad

Egg salad is an American dish that has been around for over a century. The exact origin of egg salad is unknown, but it is believed to have been inspired by traditional European egg dishes like mimosa salad and Russian egg salad. Over time, various ingredients have been added to the recipe to improve its flavor and texture. Today, egg salad is a popular dish in the US, commonly served in cafes, restaurants, and homes. It is also prevalent in other parts of the world, with specific variations depending on the region's local cuisine.