Egg Salad
put those dyed eggs to use!
Happy Thursday! And happy almost Easter. My girls love to help me dye eggs, but no one in my family will eat them. When life gives you eggs, make egg salad!
I thought I hated egg salad because I hated the typical bland, heavy egg salad I’ve always been served. This one is sooo much better. It’s light, high protein, and so flavorful. It’s the craveable comfort food that’s perfect for meal prep.
And the best part is that it only takes 20 minutes to make all of your lunches for the week!
Don’t forget to use the meal plan in the PDF all the way at the bottom of the newsletter! In the meal plan you’ll find 5 recipes for the week with a grocery list for everything you need.
MEAL PLAN AT A GLANCE
Meal Plan at a glance- Here’s an idea of how to build out a week of meals. You can swap things out, move things around- tailor it to your liking!
The full meal plan and grocery list are in a beautifully organized PDF at the bottom of this newsletter!
Not into these meals or the recipe for this week? You can always check out the archive of all previous recipes and meal plans here!
THE RECIPE
Egg Salad
Macros per serving:
219cal / 11g fat / 7g carbs / 2g fiber / 22g protein (for just the egg salad, doesn’t include anything to serve with like crackers)
Servings: 4 servings
Time: 20 minutes
Tools:
Large pot
Cutting board
Knife
Ingredients:
12 eggs
1 red bell pepper
½ cup chopped celery (about 2 stalks)
¼ cup chopped onion (I used red)
2 tbsp chopped pickles or pickled jalapenos (or both!)
1 cup nonfat plain greek yogurt
1 tbsp light mayo
1 tbsp pickle juice
½ tbsp mustard
½ tsp garlic powder
½ tsp salt
½ tsp dried dill
Pepper
Red pepper flakes
Serve with: crackers, bread, wrap, etc
Instructions:
Hardboil the eggs. Heat a large pot of water to boiling. Add the eggs. Keep the heat on medium and let cook for 10 minutes.
While they are cooking, prepare an ice bath. Fill a bowl with ice and water.
When the eggs are done, put them in the ice bath and let cool before peeling.
Chop the eggs. Use 8 whole eggs and 4 egg whites. Chop the bell pepper, celery, onion, and pickles. Add everything to a bowl.
Add the greek yogurt, mayo, pickle juice, mustard, garlic powder, salt, and dill. Mix together. Add salt, pepper and red pepper flakes to taste.
NOTES
If you do dye your eggs, the dye might color the inside of the egg a little bit, so your egg salad might be a little more colorful!
SUBSTITUTIONS
Sub for pickles/pickle juice: mild pickled jalapenos, pickled jalapeno juice
Sub for celery: carrots, green bell pepper
STORAGE
Store in an air tight container in the fridge. I like using these containers. Store the crackers, wrap, or bread in a separate container to keep fresh.
REHEATING
No reheating needed for this lunch!
REDUCE FOOD WASTE
Leftover onion? Save it! Store it in a ziploc bag and use it in a recipe next week.
Leftover celery? Use them for snacks! Dip them in ranch or hummus. Put almond butter and raisins on them for ants on a log and transport yourself back to kindergarten.
GROCERY LIST
PRODUCE
1 red bell pepper
½ cup chopped celery (about 2 stalks)
¼ cup chopped onion (I used red)
MEAT/DAIRY
12 eggs
1 cup nonfat plain Greek yogurt
PANTRY
2 tbsp chopped pickles or pickled jalapenos (or both!)
1 tbsp light mayo
1 tbsp pickle juice
½ tbsp mustard
Serve with: crackers, bread, wrap, etc
SPICES/STAPLES
½ tsp dried dill
½ tsp garlic powder
Red pepper flakes
Salt
Pepper
MACROS
Per serving, 4 servings total.
219cal / 11g fat / 7g carbs / 2g fiber / 22g protein (for just the egg salad, doesn’t include anything to serve with like crackers)
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