Egg Salad Calories 1 2 Cup

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How To Make Egg Salad Sandwich Recipes

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Egg salad with dill, mustard, and spices is so flavorful and delicious You can serve it on just about anything for a yummy meal!

Here are some healthy ways to use egg salad with mustard and Greek Yogurt. The egg salad spices do all the heavy lifting, so no matter how you serve it This will be the best egg salad recipe youve ever had!

Shopping List For Healthy Egg Salad Recipe:

  • Large eggs
  • Dijon mustard
  • Paprika
  • Salt and pepper

Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of the best egg salad sandwich recipe you want to make, and it will do all the measurement math for you! All of the ingredients for this unique egg salad recipe can be doubled or tripled with the click of a button.

Up next, how to make egg salad recipe, how to serve egg salad dill recipes, and how to boil eggs for dill egg salads

Ingredients In Healthy Egg Salad

This Greek yogurt egg salad recipe is made with fresh, minimal ingredients and is packed with protein, thanks to the eggs and plain Greek yogurt. Theres also fresh herbs and a delicious blend of seasonings. You can feel free to mix and match ingredients as you so choose, but personally I really love the recipe as written. Its also a great way to use up eggs and Greek yogurt. Heres everything youll need to make this healthy egg salad recipe:

  • Hard boiled eggs. Youll need 6 large eggs for this recipe. Well talk more about options for boiling the eggs below. Organic free range eggs are best!
  • Greek yogurt or mayo. Use either one, depending on your preference. Sometimes I even use a combination of the two! In my opinion, adding in even just a tablespoon or two of mayonnaise really adds to the flavor of the salad.
  • Fresh dill. Dill is one of my favorite herbs and it works so well in this salad. If you dont have dill available, try using fresh parsley.
  • Green onion. Adds a delicious crunch to the otherwise very creamy egg salad. I like to use green onion here because it has a more mild flavor than other onion varieties.
  • Seasonings. A mix of onion powder, garlic powder, salt and pepper is the perfect blend of seasonings. Feel free to add other favorites too smoked paprika would be tasty!

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How Many Calories Are In Egg Salad

A half cup of eggsalad contains 111 calories or 90 calories if made with low-calorie mayonnaise.

A full cup of eggsalad contains 223 calories or 183 calories if made with low-calorie mayonnaise.

An egg salad sandwichmade with a half cup of egg salad and two slices of whole grain bread contains 249calories.

Nutrition And Calories In Homemade Egg Salad Recipes

Carbs and Calories in Egg Salad: Is Egg Salad Keto Friendly?

Most egg salad recipes are over 500 calories and have almost 50 grams of fat per 1/2 cup.

But our low calorie egg salad recipe is just 188 calories and has only 10 grams of fat per 1/2 cup.

Be sure to see the low calorie egg salad tips above to find out how we were able to cut 100s of calories and loads of fat You can use these cooking tips on all your favorite mayo based salad recipes!

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Low Calorie Tips For Egg Salad:

  • Greek Yogurt: Use Greek Yogurt to add creaminess, and protein!
  • Serve it Healthy: We have supplied you 5 ways to serve egg salad in the next section All healthy ways to easy egg salad,
  • Skip the Mayo: Mayonnaise is so heavy, packed full of calories and fat. Its not a low calorie option, instead use a combination of dijon mustard and green yogurt in egg salad. You wont be able to taste the difference!
  • Add in Veggies: We added in celery and green onions. This means we get to have 1/2 cup instead of 1/3 cup and the calories are lower! Talk about a healthy filler veggies stretch out the recipe and add a great crunch.

Make this egg salad easy Take a screen shot of the ingredients shopping list below, so you have it handy the next time you have a craving for an egg salad sandwich.

Extra Egg Salad Sandwich Filling Ingredients

Egg salad sandwiches are great with just the bread and salad, but I especially love to add extra ingredients for irresistible flavor and texture. Plus, many of these ideas also add nutrients. Here are some sandwich add-ons to try:

  • Add sliced pickles for extra crunch.
  • Im always a fan of avocado slices on my sandwich.
  • Top the salad with lettuce for fresh flavor.
  • Adding sprouts or pea shoots is a great way to add color and texture.
  • Bacon slices make any sandwich more delicious! Wouldnt you agree?!
  • Add a slice of fresh juicy tomato. This is a must for me when we have garden tomatoes!

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What Youll Find In This Article:

  • Ingredients in No Mayo Egg Salad Recipes
  • How to Make Egg Salad Sandwich Recipes
  • Easy Egg Salad Recipe
  • Nutrition and Calories in Homemade Egg Salad Recipes

Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.

Recipe Card Uses: You can email yourself this recipe card so you can easily search for it Or print it so you have it handy, and can make notes. You can even pin this simple egg salad recipe to Pintrest so it is safely stored for you.

Up next, a shopping list for easy egg salad recipes

How To Boil Eggs For Egg Salad

Tuna, egg, and chicken salad | homemade mascarpone dressing

You can make your hard boiled eggs any way you like. I usually just buy already boiled eggs at the grocery store. That way I can enjoy this healthy egg salad at a moments notice. Here are some great boiling options, though. With all options, its important to immerse the eggs in a bath of ice water immediately after cooking to stop the cooking process. Leave in ice bath for about 15 minutes to chill. Then, peel and chop the eggs.

  • Air fryer method. Set the temp to 250ºF and cooked eggs for 16 minutes.
  • Stove top method. Fill enough water in a large pot that will cover the eggs by 1-inch, once added. Bring water to a boil and then carefully place eggs in the hot water. Boil the eggs for 30 seconds, place the lid on the pot and reduce heat to low. Cook eggs on a low simmer for 12 minutes.
  • Instant Pot method. Place eggs on a trivet, add 1 cup of water and select Pressure Cook for 5 minutes, then vent immediately.
  • Oven method. Bake eggs for 25 minutes at 325°F.

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Other User Submitted Calorie Info Matching: Homemade Egg Salad

Homemade Egg Salad2500g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad Sandwich, Whole Wheat Bread3030g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad2000g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad2000g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad1800g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad26822g5g13g

  • Sugars 2.0 g
  • Protein 12.7 g
  • Vitamin A 11.3 %

Homemade Egg Salad540g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad15612g2g9g

  • Sugars 0.0 g
  • Protein 9.0 g
  • Vitamin A 0.0 %

Homemade Egg Salad00g0g0g

  • Sugars 0.0 g
  • Protein 0.0 g
  • Vitamin A 0.0 %
  • Calories: 362, Fat: 15g, Carbs: 48g, Protein: 11g, Fiber: 6g

Use This Visual Guide To Keep Calories In Check Plus Get Tips On How To Build A Healthier Bowl

If youve made a vow to muscle more veggies into your diet, you might be perusing the salad options at your local salad bar, lunch joint, or restaurant more often than usual. And youd be smart to do sosalads are exceptional vehicles for adding more protein, fiber, healthy fats, and other nutrients and minerals into your daily fare.

But beware: the calories can add up quickly if youre not carefuleven if you fix a salad yourself. For example, a salad made with 2 cups kale, 12 cup quinoa, 3 ounces shredded chicken breast, half an avocado, a large hardboiled egg, 3 tablespoons bacon bits, 2 tablespoons sunflower seeds, ¼ cup parmesan cheese, and 2 tablespoons Caesar dressing can pack nearly 900 calories.

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Egg Salad Lightened Up

Egg salad is a classic sandwich stuffer, but with gobs of mayo mixed in, it can be high in fat, cholesterol and calories. Try these new takes on the traditional recipe.

The Heavy Hitters

An average deli egg salad sandwich can have more than 550 calories, 30 grams of fat and 445 milligrams of cholesterol — yikes! Where does all that come from? Well, the main ingredients: eggs and mayo. The biggest issues with these foods are cholesterol and saturated fat. Both can clog arteries and contribute to high-cholesterol levels when you’ve got too much in your diet.

Eggs are actually loaded with many healthy nutrients including protein, omega-3 fats and vitamin B-12. One large egg also contains 2 grams of saturated fat, about 210 milligram of cholesterol and 70 to 75 calories. Those with high cholesterol or a family history of heart disease want to stick to 300 milligrams or less of cholesterol per day. Lots of folks skip the egg yolks to reduce cholesterol. Yolks have the same amount of protein as the whites, but most of the other nutrients are in the yolk.

Mayonnaise, which is made mostly from oil and eggs, is a high-cal condiment. One tablespoon has 90 calories, 10 grams of fat, 1.5 grams of saturated fat and 5 milligrams of cholesterol. Most egg salad recipes I come across have way more than 1 tablespoon in them.

What’s An Egg Salad Lover To Do?

    Recipes to try:

How Long Does Egg Salad Last

Baked Cheesy Tuna and Egg Salad

This healthy egg salad is so tasty there probably wont be leftovers! But if there is, the egg salad will keep fresh in the fridge for up to about 2 to 3 days. That means, this recipe totally works for meal prep! Store the salad in an airtight container for best results. Give it a good stir when youre ready to serve it.

I dont recommend freezing this salad, as it can become watery when thawed.

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How Many Calories Are In Salad Different Types And Toppings

If youre looking for a low calorie meal or side dish to enjoy, a salad might likely come to mind.

However, with countless types of salad ingredients, toppings, and dressings available, the calorie contents of salads can vary significantly.

This article takes an in-depth look at how many calories youll find in many popular salads, toppings, and dressings, so you can pick which one best suits your health goals.

Healthy Egg Salad Recipe For One

Just want enough egg salad for one serving? Heres the amounts youll need:

  • 2 boiled eggs, chopped
  • 1 1/2 tablespoons Greek yogurt or mayonnaise
  • One teaspoon chopped fresh dill
  • 1 tablespoon chopped green onions or 1/2 tablespoon chives
  • A dash of each to taste onion powder, garlic powder, salt and pepper

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Carbs And Calories In Egg Salad: Is Egg Salad Keto Friendly

Both boiled eggs and mayonnaise are low in carbs therefore egg salad is a very Keto-friendly food. Whats more, eggs are touted as one of thehealthiest foods you can eat. So goahead and enjoy your favorite egg salad recipe without guilt while on theKetogenic diet.

At only 2 grams of net carbs perhalf cup serving, egg salad is a great option for low carb diets. Liven up egg salad by adding in your favoritelow-carb raw veggies, like diced celery, bell pepper or green onion. Adding veggies not only boost nutrients, butit adds flavour as well as a little crunch.

However, you might want to skip the bread in thategg salad sandwich if youre following the Keto diet and make lettuce wraps outof your egg salad instead.

Egg Salad Sandwich With Fruit

High Protein Breakfast / Healthy Breakfast recipe with 1/2 cup Oats /ASMR Cooking
  • 1/2cupGreek yogurt, plain
  • 1/8teaspoonsalt
  • 1/8teaspoonblack pepper, ground
  • 8slicebread, whole wheat
  • 4leaflettuce, romaine
  • Hard boil eggs cool, peel, and then chop.
  • Dice 1 stalk of celery and the olives cut remaining celery into sticks.
  • Gently mix together eggs, celery, olives, and Greek yogurt. Add salt and pepper to taste.
  • Spread the mixture between the whole wheat bread, forming 4 sandwiches. Add a lettuce leaf.
  • Chop kiwi and apples then mix together.
  • Serve sandwiches with celery sticks, carrots, and fruit mixture on the side.

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Best Egg Salad Recipe

Im always looking for fast and simple ways to get lunch on the table. Some of my favorite options include healthy chicken salad, avocado tuna salad and this flavorful homemade egg salad.

In my opinion, you can never go wrong with egg salad its tasty, takes minutes to put together, and is packed with protein. I know there are tons of egg salad recipes out there, but I think this one is the best. Its easy to make, simple, filled with fresh flavor and healthier than most. You simply cant go wrong with this egg salad recipe. This one has been in my family forever and is always a picnic favorite!

How Many Calories In Homemade Egg Salad

How Many Calories are in Egg Salad. As for the nutrition summary, egg salad has 706 calories, 67.18 grams of fat, 4.20 grams of carbohydrates, and 20.42 grams of protein. When you look at the nutrition facts, you can see that egg salad has a higher calorie count and fat content compared to other types of salad.

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Egg Salad Serving Options

Egg salad can be served so many different ways. The options are pretty much endless, but here are a few of the ways I enjoy egg salad:

  • Sandwich. Egg salad is traditionally served on sandwich bread and even though its super simple, its pretty darn delicious. You can even jazz it up by serving it on croissants or a toasted bagel.
  • In lettuce cups. If youre looking to keep things really light, filling lettuce cups with egg salad is a great choice. So fresh and crisp!
  • With crackers or chips. My kids love to spread egg salad over buttery crackers and I have to admit, its incredible. You can also use the egg salad as a dip and dip crackers or chips in it.
  • Wrapped in a tortilla. Spoon a serving of egg salad in a wrap or tortilla for an egg salad wrap.

How Many Calories Are There In A Salad

Spanish Egg Salad

A salad can have as little as 100 calories or as much as 500+ calories. This largely depends on the ingredients that are used to prepare the salad as well as its portion size. Salads are often thought of as being very low in calories but this is not always the case.

Lets take a look at the different ingredients that can be used to prepare a salad.

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Total Calories In Your Salad

To calculate the total number of calories in your salad, you simply need to add up the calories obtained from the different ingredients. You can either do this using an app such as myfitnesspal or write down the ingredients on a piece of paper and then refer to a website such as for nutritional information.

Most recipe websites on the web provide also provide information on the number of calories, protein, fat and carbs per serving.

Below are the recipes for some popular types of salad and how many calories they contain per serving.

Greek salad: 1 head of romaine lettuce, 1 red onion, 1 can of pitted black olives, 1 green bell pepper, 1 red bell pepper, 2 large tomatoes, 1 cucumber, 1 cup of feta cheese, 6 tablespoons of olive oil, 1 teaspoon of dried oregano, 1 lemon, ground black pepper to taste 265 calories per serving

Black bean and corn salad: 1/3 cup of fresh lime juice, 1/2 cup of olive oil, 1 garlic clove, 1 teaspoon of salt, 1/8 teaspoon of cayenne pepper, 2 cans of black beans, 1 1/2 cups of corn kernels, 1 avocado, 1 red bell pepper, 2 tomatoes, 6 green onions, 1/2 cup of fresh cilantro 391 calories per serving

Potato salad: 5 potatoes, 3 eggs, 1 cup of celery, 1/2 cup of chopped onion, 1/2 cup of sweet pickle relish, 1/4 teaspoon of garlic salt, 1/4 teaspoon of celery salt, 1 tablespoon of prepared mustard, 1/4 cup of mayonnaise, ground black pepper to taste 206 calories per serving

How To Make Egg Salad Healthier

Try the followingsuggestions for a lower calorie egg salad:

  • Only use half the yolks Every 2 yolks you omit reduces eachserving by 20 calories and 1 gram of fat. Youll also lower your cholesterol intake.
  • Swap out half the mayo for non-fat Greek yogurt. Low fat sour cream works well too, especiallyif you like your salad to have a little tanginess.
  • Add raw veggies like celery, grated carrot,pickles, and green onion to bump up the nutrient quotient of your egg salad.
  • Skip the bread Make a wrap using Romaine lettuceleaves instead, or use egg salad to stuff a pepper.
  • Pile egg salad on top of celery for a quick low carbsnack.
  • Enjoy egg salad on top of a garden salad instead ofin a sandwich.
  • Make a sandwich with low carb bread made withcoconut flour or almond flour.

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