Introduction
People these days are obsessed with finding healthy recipes. They want to eat without the guilt of consuming too much fat and calories. And who can blame them! With all the snacks, fast foods, and junk foods available on the market today, it’s no surprise that people are trying to eat healthier. One of the most popular meal choices in America is egg salad sandwiches. The good news? Egg salad isn’t as bad for you as people think – if you know what to do with it! You can make egg salad healthier by making a few simple swaps in your recipe. Here are some tips on how to make egg salad healthier:
Use Greek yogurt instead of mayo.
In order to make your egg salad healthier, substitute a nonfat plain Greek yogurt for the mayonnaise. This will save you calories and keep your meals more balanced. The high protein content and lack of fat or sugar will help with weight management, while also allowing you to save on overall calories. If you’re looking to cut down on sodium as well, simply use less salt when seasoning the dish.
As mentioned above, Greek yogurt can be used for other salads as well! Tuna salad is one example where it works well—just substitute your favorite brand of low-sodium tuna (or canned salmon) for canned beef or chicken canned meat if desired! Also, try it in a chicken salad by replacing mayo with Greek yogurt!
Add some protein-packed chickpeas.
One of the best things about chickpeas (other than their awesome taste and versatility) is their high protein content. One cup of cooked chickpeas contains 15 grams of protein, which is more than half the recommended daily intake for most adults. In addition to being a good source of protein, chickpeas are also rich in fiber and iron. Chickpeas are also high in folate and magnesium, as well as phosphorus.
You can use canned or dried chickpeas for this recipe; if you’re using dried ones you’ll need to soak them overnight first so they soften up before cooking them down into a creamy dip with tahini, lemon juice, and olive oil
Add some veggies and get a vitamin boost.
- Add some veggies and get a vitamin boost.
Egg salad is a great way to get some veggies into your diet, especially if you’re eating it with fresh bread. Try adding sliced red onion, celery, or bell pepper to the mix—they add not only color but also crunch and flavor. You could even throw in some chopped fresh herbs like parsley or dill!
Serve it open-faced or add lettuce.
- Serve it open-faced or add lettuce.
If you want to make egg salad sandwiches, don’t be afraid to put some lettuce on your sandwich! Lettuce adds a nice crunch and the water content helps keep the bread from getting soggy. You can also serve this recipe detached from bread—just top with a bit of salt, pepper, and parsley for added flavor and color.
Egg salad can be a healthy meal if you make it right.
Egg salad is a great source of protein and can be a good source of vitamin B12, vitamin D, calcium, and iron.
Egg salad is also a good source of choline and lutein. Lutein helps protect your heart and eyes by keeping blood pressure under control, while choline aids in brain development during pregnancy.
egg salad for sandwiches
If you’re looking for a healthy version of egg salad, this is the recipe for you.
This healthy egg salad recipe (which also happens to be vegan) uses avocado as a substitute for mayonnaise and cuts down on oil. It’s also gluten-free and totally delicious! We think it’s perfect for sandwiches, but it could be served over some greens or rice crackers as well.
egg salad sandwich recipes
Egg salad for sandwiches is a classic dish, but it doesn’t have to be made the same way every time. Here are some ideas for your next egg salad sandwich recipe:
- Add fruit or vegetables to bulk up the dish and make it more filling.
- Use whole grain bread instead of white bread to add fiber and nutrients.
- Try different types of mayonnaise to find one that you like best.
- Add some herbs or spices, like mustard powder or cayenne pepper, for extra flavor.
Conclusion
If you’re looking for a healthy alternative to mayo-based egg salad sandwiches, we’ve got you covered. The secret is in our recipe: by using Greek yogurt instead of mayonnaise and adding some protein-packed chickpeas, you can turn your traditional egg salads into something healthier without sacrificing flavor or texture. You’ll also get a vitamin boost from the veggies we add to the mix!
0