Easy Egg Salad Sandwich: High Protein Low Carb Snacks
High Protein and Low Carbs Option
I LOVE a goooood Egg Salad. Who doesn’t? Not only versatile, egg salad is one of high protein and low carb snacks that is simple and delicious. It can be enjoyed on its own, as a sandwich filling, or as a topping for salads. And you know that if you or your loved ones are on dialysis or have diabetes, you will need high protein and low carb food on your diet.
What makes this recipe kidney friendly is the easy swaps ingredients and no salt added but still makes this dish STAND OUT and flavorful. I made this recipe and tested myself for flavor, and guess what? I made them in the comfort of my office breakroom! It is quite simple and easy enough.
What you’ll need is basic kitchen tools that include a saucepan, knife, and a small mixing bowl.
How To make: (It’s So simple, I Promise)
- Boil the eggs
- Peel and chop the eggs
- Prepare the dressing
- Mix well to combine
- Season and garnish
- Chill and serve
Variations and FAQs
When cooking or making a recipe for a renal or diabetic diet, it’s important to prioritize ingredients that support kidney health and manage mineral imbalances, such as phosphorus, potassium, sodium, and protein.
In FAQs, let’s compare yogurt and mayonnaise for this recipe in context of a renal diet.
Does yogurt have more protein than mayonnaise?
The truth is there are Pros and Cons with these two. But when it comes to protein content, according to the USDA, a non-fat Greek yogurt has about 15 to 17 grams of protein per container. (each container varies from 150-170 grams). In comparison to mayonnaise which has only 2.1 grams of protein every 220 grams of mayo. That is a huge difference. Yogurt is winning here on it’s protein content. The PRO point goes to yogurt this time.
Which is higher in sodium between yogurt and mayonnaise?
The exact amount of sodium can vary depending on the brand and type of product, but in general, mayonnaise is known for its higher sodium content because mayonnaise is made with salt as one of its key ingredients. But how much more sodium in mayo? Let’s look at the sodium content in a serving or the same as above, in a container serving of 150-170 grams. Taken from our reputable source in USDA, a non-fat Greek yogurt has 61 mg of Sodium, and a light mayo has a whooping 745 mg of Sodium per 100 grams. Talking about BIG differences here. Another point for lower sodium goes to yogurt.
Does mayo have more fat than yogurt?
When it comes to fat, Yes, mayonnaise typically contains more fat than yogurt. Because mayo is made primarily from oil and eggs, which are both high in fat. In contrast, yogurt is made from milk, and while it does contain some fat, it is generally lower in fat compared to mayonnaise. However, the exact fat content can vary depending on the brand and type of both mayo and yogurt, so it’s a good idea to check the nutrition labels on specific products if you want to know the precise fat content. Based on USDA, mayo has 10 grams of fat every 1 tablespoon, and a non-fat Greek Yogurt has 0.4 grams in a container of 100 grams.
FAQs
Is egg salad a healthy option?
Egg salad can be a nutritious dish as eggs are a good source of protein and essential nutrients. However, the addition of mayonnaise and other high-fat ingredients can make it calorie-dense. You can make a healthier version by using light mayonnaise or Greek yogurt as a substitute for some of the mayonnaise. This is GOLD for high protein and low carb snacks.
How long does egg salad last in the fridge?
Egg salad can be stored in the refrigerator for up to 3-5 days if it’s kept in an airtight container. Be sure to handle it with clean utensils and practice good food safety to avoid contamination.
What to Serve with it?
Typically, egg salad is served in sandwiches. For a renal diet, you can always use white bread. BUT, since we want to make this egg salad low in carbs, you can serve it on a bed of lettuce, by itself, or as a filling for wraps. And I’m talking about HEALTHY wraps such as spinach wraps (Carbs balance), cauliflower wraps, or even jicama wraps for that EXTRA crunch! It’s a versatile dish that can be enjoyed in various ways.
Recipe card
Easy Egg Salad Sandwich Recipe: High Protein Low Carb Snacks
How To make: (It’s So simple, I Promise)
Boil the eggs
Peel and chop the eggs
Prepare the dressing
Mix well to combine
Season and garnish
Chill and serve
Equipment
- a saucepan
- boiling water
- small knife
- a mixing bowl
Ingredients
- 6 hard boiled eggs
- 1/2 cup non-fat Greek Yogurt or mayo
- 1-2 teaspoons Dijon mustard adjust to taste
- 1/4 cup finely chopped scallions
- 1/ teaspoon of Mrs Dash Everything Bagel my FAVs
- Additional Fresh scallions or chives for garnish optional
Instructions
- Boil the eggs: Place the eggs in a saucepan and cover them with water. Bring the water to a boil over medium-high heat. Once boiling, turn off the heat, cover the pan, and let the eggs sit in the hot water for about 10-12 minutes for large eggs (adjust timing for smaller or larger eggs).
- Transfer the eggs to a bowl of ice water to cool completely.
- Peel and chop the eggs: Once the eggs are cool, peel them and chop them into small pieces. You can use a knife or an egg slicer for this.
- Prepare the dressing: In a mixing bowl, combine yogurt, Dijon mustard, and Mrs Dash Everything bagel seasoning. Mix well to combine. Adjust the amount of mustard to your taste preference.
Notes
You can add a dash of dried paprika and purple cabbage for color.
This recipe can be stored in refrigerator up to 3 days or made ahead.
Nutrition
Calories: 134kcalCarbohydrates: 2gProtein: 12gFat: 8gSaturated Fat: 2gTrans Fat: 0.003gCholesterol: 281mgSodium: 117mgPotassium: 149mgFiber: 0.2gSugar: 2gVitamin A: 454IUVitamin C: 1mgCalcium: 71mgIron: 1mgCustom Nutrient: 2mg
Tried this recipe?Let us know how it was!
