Egg Salad Recipe

Please note that this post contains Amazon affiliate links, meaning I may earn a small commission if you purchase the products after clicking on the links.

Jump to recipe

Eggs are a healthy, affordable source of protein, vitamins, and minerals that can be enjoyed any time of day. Whipping up an egg salad sandwich is an easy meal or snack, especially if you already have hard boiled eggs in the fridge. In today’s post, I’ll address recent safety concerns surrounding eggs and bird flu, explore the health benefits of eating eggs, and share my super simple (and healthier) egg salad recipe.

Bird flu and egg safety

Eggs continue to be a safe and nutritious food choice, even with concerns about bird flu. Even though bird flu rates among chickens have increased recently, the risk to consumers is minimal when eggs are properly handled and cooked. The U.S. Centers for Disease Control and Prevention (CDC) recommends properly cooking eggs to an internal temperature of 165 degrees Fahrenheit.

Nutrition and health benefits

According to the USDA, 1 large egg contains:

• 72 calories

• 5 grams fat

• 207 mg cholesterol

• 0 grams carbohydrates

• 6 grams protein

Most of the vitamins and minerals are in the yolk of the egg, so don’t just eat the white! Eggs are a great source of:

• Choline - important for brain health, especially during pregnancy

• Selenium - protects cells from damage and is important in immune and thyroid function

• Lutein and zeaxanthin - antioxidants that support eye health

• Vitamin D - essential for bone health and immune function

• Vitamin B - supports energy production and nervous system function

Ingredients

Egg salad is not traditionally thought of as a healthy option, but by making a few simple ingredient swaps, you can lower the calories and even boost the nutrition. Most commercial mayonnaise brands are made with soybean oil, which is often combined with sugar and emulsifiers to achieve the right consistency. While soybean oil is high in omega-6 fatty acids (an essential fat in moderation) the typical Western diet tends to be out of balance, with far more omega-6s than omega-3s, potentially contributing to inflammation. Thankfully, there are healthier alternatives!

Enter mayonnaise made with avocado oil! This is my favorite brand of mayonnaise and it contains the following ingredients:

• Avocado oil

• Organic vinegar

• Organic eggs

• Organic egg yolks

• Salt

• Rosemary extract

• Mustard seed extract

Avocado oil is rich in monounsaturated fats, which are considered heart-healthy fats. These fats can help lower bad cholesterol levels and promote a healthy heart. Unlike soybean oil, which is high in omega-6 fatty acids, avocado oil helps support a better balance of omega-6 to omega-3 fats. Plus, avocado oil contains antioxidants, vitamins, and anti-inflammatory properties that benefit your body in multiple ways.

Egg Salad

Ingredients

• 2 hard boiled eggs, peeled
• 1 tbsp avocado oil mayonnaise
• Pinch of salt and pepper

Instructions

1. Combine all ingredients in a small bowl and mash to desired consistency.
2. Serve on its own, on a bed of greens, or spread on crackers or toast.

Egg salad is a delicious and nutritious way to incorporate protein, vitamins, and minerals into your diet. Remember to cook eggs fully and wash your hands thoroughly especially with recent concerns about bird flu. When making egg salad, skip conventional mayonnaise made with soybean oil and opt for heart-healthy avocado oil-based mayonnaise instead. So, go ahead and enjoy this flavorful and healthier egg salad recipe today!