
Easy Egg Salad
Egg Salad provides 13g protein and 308 calories per serving — a snack-sized option for filling gaps between meals or post-training nutrition. Minimal stovetop time yields 2 servings, making it fast enough for meal prep or quick lunch assembly. Use as a protein-boosting addition to grain bowls or eaten standalone.
Ingredients
- •Egg, Whole, Large(200g)
- •Mayonnaise, Regular(45g)
- •Sweet Pickle Relish(15g)
Sweet pickle relish. Found near ketchup and mustard.
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Lemon Juice, Fresh(1g)
- •⅛ tsp salt ($0.02)
- •⅛ Tsp Black Pepper (Freshly Cracked, $0.02)
Instructions
- 1Place the eggs in a saucepot and cover completely with cold water. Put a lid on the pot and bring to a boil over high heat (approximately 8–10 minutes until a rolling boil is reached).
- 2Once the water reaches a full boil, remove the pot from heat, keep the lid on, and let the eggs sit in the hot water for 12 minutes until the yolks are fully set with a pale yellow center.
- 3Transfer the eggs to an ice bath or run under cold running water for 2–3 minutes until completely cooled and easy to handle.
- 4Peel the cooled eggs under cool running water, gently removing the shell and membrane, then chop them into ½-inch pieces.
- 5Add the chopped egg to a mixing bowl along with the mayonnaise, Dijon mustard, sweet pickle relish, and fresh lemon juice. Stir to combine for 1–2 minutes, mashing some of the egg yolk into the dressing as you mix until creamy.
- 6Taste the egg salad and adjust salt, pepper, or any other seasonings to your preference.
- 7Divide the egg salad evenly into 2 airtight containers while still cool, seal, and refrigerate until ready to serve.
Nutrition — Per Serving
308
calories
13g
protein
27g
fat
- Carbohydrates
- 4g
- Saturated fat
- 2.6g
- Sodium
- 234 mg
- Dietary fiber
- 0.1g
2 servings per batch · ~33g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Egg Salad have per serving?
This recipe contains 0g protein per serving and 165 calories, with 17g fat and 3g carbs. It does not provide protein and is not suitable as a meal component for macro tracking.
How long does Easy Egg Salad take to prep?
This is a quick prep snack that yields 2 servings from stovetop preparation. It's efficient for portioning but produces a minimal batch size.
Is Easy Egg Salad good for fat loss?
At 165 calories per serving, this is low-calorie, but the complete absence of protein makes it unsuitable for fat loss nutrition goals where protein preservation is critical.
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