How to Make Egg Salad with Mayonnaise (Traditional & Healthy Version)
Egg Salad with Mayonnaise is a classic, protein-rich snack beloved in the US and UK, and is increasingly popular in modern Indian households seeking easy, nutritious meals. This creamy, tangy salad combines hard-boiled eggs with a light mayonnaise dressing and fresh vegetables, making it an ideal fusion snack that fits well with Indian tastes for quick, wholesome bites. Traditionally, egg salad is enjoyed in sandwiches or as a standalone salad, but here we've added a health-conscious twist using low-fat mayonnaise and plenty of colorful veggies. In India, salads like this are gaining traction among those looking for high-protein snacks or light meals that can be prepared in minutes. Its simplicity, combined with the familiar flavors of mustard, pepper, and fresh coriander (dhaniya), appeals to both young professionals and families. Served chilled, this versatile dish is perfect for summer picnics, tiffins, or as a post-workout snack, making it a favorite for calorie-conscious eaters. The creamy texture, subtle spices, and vibrant vegetables ensure it pleases the palate while delivering balanced nutrition.
材料(1 bowl (approx. 150g)分)
- 4 large Eggs (hard-boiled)
- 2 tbsp Low-fat mayonnaise (can use hung curd as substitute)
- 1/2 tsp Mustard paste (optional, adds tang) - オプション
- 1/2 tsp Black pepper powder
- to taste Salt
- 1 small Red onion (finely chopped)
- 1/2 medium Cucumber (finely chopped)
- 1 small Tomato (deseeded, finely chopped)
- 2 tbsp Fresh coriander (dhaniya) (chopped)
- 1 tsp Lemon juice (freshly squeezed)
作り方
- 1
Place the eggs in a saucepan and cover with water. Bring to a boil over medium heat, then simmer for 8-10 minutes until fully hard-boiled.
10 minutes
Add a pinch of salt to the water for easier peeling.
- 2
Drain the hot water, cool the eggs under running water, and peel them. Chop the eggs into small cubes.
3 minutes
Peel eggs while still slightly warm for best results.
- 3
In a large mixing bowl, combine the chopped eggs, onions, cucumber, tomato, and coriander.
2 minutes
Pat the vegetables dry to avoid a watery salad.
- 4
In a small bowl, whisk together low-fat mayonnaise, mustard paste, lemon juice, salt, and black pepper.
2 minutes
Taste and adjust seasoning to your preference.
この料理が健康的な理由
This egg salad recipe is a healthy choice because it delivers high-quality protein and vital nutrients without excess calories. By using low-fat mayonnaise, the fat content is controlled, and the addition of crunchy vegetables increases fiber and micronutrient intake. It’s naturally low in carbohydrates, making it suitable for low-carb, weight loss, and diabetic diets, while still being filling and flavorful.
Egg Salad with Mayonnaise is a high-protein, low-carb snack that supports muscle repair and keeps you feeling full. Eggs provide essential amino acids, vitamin B12, iron, and choline, important for brain health. Using low-fat mayonnaise or hung curd reduces saturated fat and overall calories, while fresh vegetables add fiber, vitamin C, and antioxidants. The healthy fats in eggs and the freshness of coriander make this dish both nutritious and satisfying.
プロのヒント
- 💡Tip 1: Use freshly boiled eggs for the creamiest texture.
- 💡Tip 2: Dry vegetables thoroughly to prevent watery salad.
- 💡Tip 3: For extra flavor, add a pinch of chaat masala or paprika.
- 💡Tip 4: Substitute mayonnaise with hung curd for a lower-fat, probiotic boost.
- 💡Tip 5: Serve chilled for best taste and freshness.
保存と提供
Keeps for up to 2 hours at room temperature. Refrigerate in an airtight container for up to 2 days.
最適な提供方法: Breakfast or Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 250.0 kcal |
| タンパク質 | 7.5 g |
| 炭水化物 | 2.0 g |
| 総脂質 | 15.0 g |
| 食物繊維 | 0.3 g |
| 糖類 | 1.2 g |
| 鉄 | 1.2 mg |
| カルシウム | 55.0 mg |
| ナトリウム | 440.0 mg |
| カリウム | 110.0 mg |
| コレステロール | 190.0 mg |
| ビタミンA | 220.0 IU |
| ビタミンC | 0.0 mg |
| Magnesium | 8.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 95.0 mg |
| Vitamin D | 1.1 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.0 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 28.0 µg |
