While there are side dishes like potato salad that are seasonal, and are only usually consumed during the summer period, there are other side dishes that can be consumed at any time of the year. For example, mashed potatoes are as common on the grill during the summer as they are during the Thanksgiving Day. The same can be said for corn on the cob, side dishes of raw green vegetables and macaroni and cheese.
Another side dish that people tend to be shocked to learn went from simply being used for Easter to being a year round dish is egg salad. On its own it is loved but also used in sandwiches, garden salads and is a favourite on top of smoked salmon tartines. Another favorite tradition is to have rolled egg salad as part of the Christmas appetizers.
“Egg salad is tasty because of its creamy, filling consistency and can easily be consumed as a fast, protein-packed meal or snack,” says Larson.
What Is Egg Salad?
Egg salad is a famous dish that is prepared with chopped hard-boiled eggs – though sometimes scrambled eggs may also be incorporated. The eggs are made tastier with mayonnaise and Dijon mustard, but the mayo is replaced with low fat mayonnaise or Greek yogurt to make it a little more healthier.
Many herbs and vegetables can also be included in the preparation of the dish as well. These can be red onions, celery, scallions, parsley, dill, chives and even lemon juice or Worcestershire sauce. “Other ingredients that people use for egg salad include pickles, paprika, and salt and pepper,” adds Maya Feller, a registered dietitian nutritionist based in Brooklyn, New York, and founder of Maya Feller Nutrition, and co-host of Slate’s Well, Now podcast.
Is Egg Salad Healthy?
Egg salad is as healthy as the ingredients that make it up and the proportions of each of the ingredients used to prepare it; it can be healthy if taken as a side dish or a meal.
This is mainly because eggs form the bulk of egg salad and eggs are known to have many health benefits. For example, one big egg has thiamin, riboflavin, folate, zinc, selenium, vitamin B12, vitamin A, vitamin D, 24 milligrams of calcium, 66 milligrams of potassium, 92 milligrams of phosphorus, and 6.2 grams of protein according to the U.S. Department of Agriculture.
According to Larson, eggs are a good source of high-quality protein that is essential for building and repairing muscles; “and eggs also contain choline,” Feller notes. ‘Choline is essential for the health of all of our cells and for the development and maintenance of healthy brain and eyes.’
Another advantage of eggs is that they are low in calories – 2 large eggs contain less than 150 calories in total and approximately 35 calories if the egg whites are consumed – but are also very satisfying, making them perfect for weight loss.
The red onion, celery, pickles, and any other vegetables included in eggs contain vitamin C, vitamin B6, vitamin K, fiber, magnesium which are good for eyes and skin, digestion and sleep.
Is It Possible To Overindulge In The Egg Salad?
However, there is a catch; mayonnaise is the second most used ingredient in egg salad, “a product that is high in saturated fats which if consumed in large amounts may lead to heart complications,” notes Larson. Mayo, for instance, has 90 calories in one tablespoon and most recipes use more than one cup of it in egg salad preparation.
‘Even store-bought egg salad may contain high sodium content, which raises blood pressure when consumed more often,’ says Larson.
However, if you bear such factors in mind by preparing your egg salad at home so that you can control the amount of sodium you are using and the proportion of mayo that you are incorporating in your recipe – or even deciding to eliminate mayo altogether and replace it with Greek yogurt, low fat sour cream or the creamy texture of avocado, then egg salad is a healthy food that can be incorporated into your diet. “Since eggs are packed with nutrients,” Feller adds, “I do not find any negative effects of taking eggs daily.”
