Skip the store-bought stuff and make your own incredibly creamy, heart-healthy egg salad at home! Hard-boiled eggs and zesty brown mustard make every bite a pleasure. This healthy recipe with almost no saturated fat was created for a low-cholesterol diet and for diabetic meal plans. We replace most of the egg yolks with low calorie egg whites and light mayonnaise. Check out our ingredient swaps to make this a no-mayo egg salad recipe if you prefer. This quick, 15-minute recipe has very low carbs making egg salad good for diabetics.
Need more low cholesterol egg recipes? Be sure to check out these heart healthy breakfast ideas.
This diabetic egg salad recipe achieves its heart-healthy status by strategically removing most of the high-fat egg yolks, replacing them with nutritious egg whites, and using light mayonnaise for binding. This simple swap dramatically reduces saturated fat and lowers cholesterol while maintaining a satisfying, creamy texture for a healthy diabetic lunch or breakfast.
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Yes, absolutely! You can replace the light mayonnaise with plain, nonfat Greek yogurt for an extra protein boost, or use mashed avocado for a boost of healthy monounsaturated fats and a creamy green color. Start with the same measurement and add more if needed.
When stored in an airtight container, this egg salad is best consumed within 3 to 4 days. The texture and flavor will be optimal during this time; do not freeze the mixture.
Limiting the yolks is the core strategy for making this recipe heart-healthy and low-cholesterol. Egg whites provide pure, lean protein, while the yolks contain most of the fat and cholesterol; removing some of them reduces the overall impact while keeping a little for flavor.
Whether you’re in the mood to enjoy a classic favorite or to shake up lunchtime with something new, these simple and delicious recipes are sure to please.
Fill your fridge or freezer with easy meal options that taste delicious and keep your health goals on track.
Recipe yields 4 servings
Chop 4 whole eggs and discard the egg yolks from the other 8 eggs. Chop the 8 egg whites. In a large bowl, combine chopped whole eggs and egg whites. Add remaining ingredients except the lettuce leaves and mix well. Serve on a bed of lettuce, if desired.
It’s easy to adjust the texture of this egg salad based on your or your family’s preferences. For an extra-creamy texture where the eggs are finely mashed, use a potato ricer to process the eggs before mixing in the light mayonnaise. If you prefer a chunky egg salad, simply chop the eggs into 1/2-inch pieces with a knife and use a fork only to lightly mix the dressing.
Egg salad is versatile! Try any of these serving options:
Store leftovers immediately in an airtight container in the refrigerator for up to 3 to 4 days.
Substitute all of the light mayonnaise with an equal amount of plain Greek yogurt or mashed avocado for different heart-healthy approaches.
You can swap the brown mustard for Dijon or yellow mustard; ensure you check the sodium content if you are watching your salt intake.
Swap chopped bell peppers, cucumbers, or radishes for the carrots and celery to change the texture and flavor.
For a fresh, aromatic twist, stir in 1 tablespoon of finely chopped fresh dill, chives, or parsley; or add a pinch of smoked paprika for a hint of smoky flavor or a dash of your favorite hot sauce for a gentle kick.
Boost the crunch factor by adding finely chopped water chestnuts or toasted pecans (use sparingly to keep fat low).