Egg salad is delicious by itself, on bread or crackers, in a casserole, or as garnish for an elegant appetizer. Choosing the best eggs and seasonings makes all the difference in turning this classic comfort food into a health booster.

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  • Preparation Time

    10 minutes
  • Cooking Time

    8 minutes
  • Difficulty Rating

  • Health Level

  • Serves



  1. 8 eggs, preferably organic omega-3 or pastured
  2. 4 Tbsp. / 60 ml mayonnaise, organic omega-3, olive oil, or flaxseed-based
    • or avocado, mashed
  3. 2 Tbsp. / 15 g chopped celery or olives (optional)
  4. ½ Tbsp. / 4 g each finely chopped dill or chives (optional)
  5. ½ tsp. / 1½ g granulated garlic
  6. ½ tsp. / 1 g ground black pepper
  7. ¼ tsp. / ½ g paprika


  1. Bring 2 quarts / 2 liters of water to a boil. Add the eggs, and boil for about 8 minutes. Cool to room temperature.
  2. Finely chop the hard-boiled eggs, or mash them with a potato masher or a fork.
  3. In a bowl, blend the mashed eggs with the rest of the ingredients. Correct seasoning to taste.
  4. Serve with alone, spread over SWG* bread or roll (1 slice or ½ roll = 1 carb), or mixed with cooked pasta (½ cup = 1 carb).
  5. Garnish with dill or chives, if desired.
*SWG = sprouted whole grain
  • Serving Size: ¼ cup / 2 oz / 57 g
  • Exchanges per Serving: 0 Carb, 1 Protein, ½ Fat

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Comments 202

  1. enjoyed reading the Q. and A. Have not yet looked at what I am supposed to do as when I signed in I was straight through to the Q. and . and the egg menu. Looking at the top now, I guess I should look at ‘my guides’ and ‘my plan’

    • Hi, Polarbear51. To incorporate recipes, you can just substitute them for the basic items in your menu. For example, where you have an egg and an oil, you can have this instead. You can also swap it in according to the exchanges at the end of the recipes, comparing them to those in your menu pattern (visible when you click on “Exchange mode” in the toolbar above your menu).

      • Hi very new to this not sure where to leave comments. But here goes nothing to do with this recipe.
        Can you store any of the recipes or add them to your planner.
        My weelky planner of ingredients has been calculated but doesn’t tell me what to do with them. Thought there would be instructions on how to cook the ingredients ie cod, brown rice,pesto coconut oil Im not good at making my own recipes

        • Hi, Jo, and welcome. This is fine. Some of the recipes are in the Menu Planner (see the “Recipes” subcategory for every major Category. For those that have not yet been added, you can save them in your regular browser “favorites” or “bookmarks.” To fit them into your menu, just go by the main ingredient, and use the recipe as a substitute for the generic ingredient in your menu. You can also do it by roughly (doesn’t have to be perfect) matching up exchanges for the recipe and exchanges you have for the meal in which you want to put it. You can see your exchanges for each meal by clicking on “Exchange mode” in the toolbar above your menu. If you would like an example, you can give me examples of recipes that interest you but are not in the Menu Planner application, and I will get back to you.

      • Cashew cream is something you generally make at home. Just soak unroasted cashew nuts in water overnight, then puree them with some of the water (or non-dairy milk) until smooth. For this recipe, I suggest adding lemon juice and garlic while pureeing.

  2. Hi, 98sentry. All of the recipes can fit into your weekly plan 🙂 Just click on “Exchange mode” in the toolbar above your finished menu, and compare the exchanges there to those in each serving of this (and any other recipe).

  3. This questions is not related to this recipe as I couldn’t find the button the Kale Salad recipe. I wondered if we could change the pine nuts and hemp seed listed in that recipe for sunflower seeds and some other nut, like walnut, almond without changing the composition of the Exchanges and serving sizes.

    Thank you

  4. I need to go shopping but won’t be able to until Wednesday. In the meantime, I am trying to make do and hope I am not doing too badly. The egg salad looks yummy! Would like to try it. I am totally new to this and it will take some time to master it.

  5. Hi, pita2mlb. If you click on “Exchange view” in the toolbar above your finished menu, you will see the number of respective exchanges in the various food groups you are allotted for each meal and day. If you post your height and weight here, I can give you more precise information regarding grams instead of just exchanges.

  6. Can someone pls help me. I just joined today and I can’t seem to do a few things here. I can NOT find where the amnt of carbs, protein etc are so I know how many I need for my height and weight and under my profile info, it repeats it 10 times so at the very bottom where theres suppose to be a button on lower right, I don’t see one so I am unable to pull up the “page” with the amount info ( I am assuming theres a snag with the site)

  7. Definitely an egg recipe to try – but I dont think i can manage garlicy eggs for breakfast! I love this diet. I cant quite manage the lunchtime meal as I attend Aqua aerobics lunchtimes. However, I do take the snack and sometimes swap the lunchtime meal plan for the evening one. There is so much to choose from its nice not being stuck for ideas. Ive lost 3Kg in the first week which is a gift as ive recently had to go onto HRT and thought I would put weight on! (and hubby who didnt realise he was dieting because i do the cooking has also lost 2Kg!).

  8. This classic Egg Salad sounds really good, it’s a little different from how my mom taught me how to make it, but I’m looking foreward to learning new ways to cook, as well as trying many new foods.

  9. I think this is the easiest plan I’ve ever had. Just pick the foods you like and instant menu for you to follow with everything on it that you like. Once you get used to it, you can start creating recipes or look for some already done for you. I only lost one pound in 8 days but I’m older and not very active. The fact that I’m NOT going up is fantastic. I can’t believe I’m FULL every day. I can’t even eat all the food on the menu. I think that’s the biggest thing for me. I’m not even concerned so much about the weight anymore, it’s firming up and being full for the first time in 40 years. Been on a diet since I’m 17 and always hungry and then I binge. I’m 137 pounds now, only four pouns from my heaviest weight but like I said, I just want to eat healthy at this point and BE FULL for once. I got so scared in the beginning and thought I was going to gain weight with all the food I had to eat. I’m trying my best to at least get four meals in, instead of six but for me that’s great because I used to only eat once a day or twice because every time I ate, I gained weight. Now I’m eating a ton and lost a pound. I don’t get it? I even had strawberry cream cheese, not store bought, real strawberries home made and BREAD. I never ate bread on a diet. I had bread and rice, unreal. I still can’t believe I lost a pound. Well gotta go. Going to eat my one egg, one one piece of rye toast with cream cheese and some pineapple and coffee. Wow! I’m going to get full!!! Ahhhhhh

  10. Hi, deelou8. Both Pero and Vegenaise are excellent, especially if you can find the omega-3 version of Vegenaise. With regard to agave, we don’t really recommend it, because it can actually work against your efforts here. This article reviews our recommendations with regard to sweeteners –
    As for the eggs, that’s fine. Whatever you enjoy! Again, omega-3 (or pastured) eggs are recommended, especially organic.

  11. Hi, Leila. You don’t have to eat foods with which you are unfamiliar. Have you tried the Menu Planner tutorial (video)? Overall, it may take some time at the beginning to find those that suit you, but the prolonged process is not something you’ll repeat that often. It really is worth it to invest the time just once or perhaps twice to build your menu, and the rest of the time will be just corrections or minor changes. If you need some one-on-one tech support, you can reach that team through the “Contact Us” link at the bottom of each site page.


  13. Hi, slimandsassyme. We actually would not recommend Miracle Whip, as it contains high-fructose corn syrup (HCFS) that can work against your efforts here. Light real mayonnaise is till a better choice in this regard. Tuna can be added – we recommnd the type in water (so that you get the most omega-3s). Up to 3 tablespoons (28 g) is “free”.

  14. Hi, bht304. The following are answers to your questions:
    1. What are your specific questions regarding ml and gm?
    2. We would recommend you use any of the types you mentioned – omega-3, olive oil, or flaxseed-based. Brains include Earth Balance and of course, Duke’s (their versions of the above). Vegenaise is excellent.
    3. Any whole grain bread is fine – but make sure it is indeed whole grain, and if possible, without hydrogenated fats, monodiglycerides, diglycerides, or chemicals called “E-471” or “E-472”.
    4. The portion is 1/4 cup (see “Serving Size” under “Comments”)
    5. You can use the “Exchanges per Serving” above to slip it into your menu – substituting for an ounce of meat and teaspoon of oil, for example. You can also select it in the Menu Planner lists to have it automatically added.

  15. 1. Please help me with ml and gm
    2. Is the second ingredient – 4Tb. of Mayo? Mayo that is omega 3 , or olive oil or flaxseed based? Brands? May I use regular Dukes mayo? Vegenaise?
    3. May I put this on any whole grain bread?
    4. Portion?
    5. How would I incorporate this into a menu , knowing what else I’m allowed to eat to stay lean for the day’s plan?

  16. I am new to TDC and have been looking over some of these awesome recipes, but am having a hard time figuring out how to implement them into my menu and diet. If they aren’t in the menu choices, how do I know where and when I can fit them in? I tried sending a contact us email asking this and a couple other questions but haven’t gotten any reply. Thought maybe this way would be better. If you could give me some input as to how do use some of these yummy looking recipes to sub for some of the choices, I’d really appreciate it! I’m eager to try so many of them! Thanks

  17. That is sooooo not the way to boil eggs. Boil gently for 3 1/2 minutes, turn off the water and leave for 15 to 20 minutes in the water. Then run cold water over them. You will have perfect eggs with none of that awful grey-green around the yolk!!

  18. At Last I have logged in!!am a week late but will just pick up. I have no scales but will weigh once a week–‘ I’n
    m not sure about the bread–need a the writing is soooo small and the supermarket staff are not helpful Anyway I am on board!! Thanks Judy gibson–Thanks for your help with logging on

  19. Hi, Maria. “Brick” cheese just refers to any hard or semi-hard cheese, such as cheddar. With regard to your weight loss, if you have been on restrictive diets in the past, it may take your body a while to adjust to eating normal amounts of food again. Physical activity can speed this process up. If you would like more detailed assistance, please do repost.

  20. Hi, Nyuszifalat, and welcome. By now many supermarkets carry these types of eggs, but if not, try a health-oriented shop such as Whole Foods Market. If you tell me where you live, I would be happy to find a source for you.

  21. Hi, I am brand new here. I have never seen this kind of eggs in stores. Can I have a little help?
    Which store has organic foods? I’ve also never met organic omega 3. Can I get it in a bottle?
    I’ve met it only in capsule. Tha nk you for your help.

  22. Hi, 19Mark59 and DavisN. Extra-virgin olive oil is an excellent choice, but it is important to check which brands in your area are true olive oils. The following are guides to selecting them., Be sure not to let any unsaturated oil (such as olive) get too hot in a pan – but otherwise, it is fine for cooking. Coconut oil is more stable, but it isn’t recommended in large amounts for most people.

  23. I am a new member and look forward to learning more about nutrition. I have always thought that olive oil was a good choice. Recently, friends who eat healthy have been suggesting that olive oil is not the best for us, and that coconut oil is a better choice in cooking and recipes. Any feedback about this notion>

  24. I read that almost all virgin olive oils are not very good for as there’s a lot of bad ingredients that goes in the process of making these oils but to use only the very best types,which I can never remember the name or why this is better but recognise it by the off pale glass bottle,only sainsbury’s uk seem to sell it @ just under £6 to hear your opinion on think I read on the NHS diabectic web site as I’m grade 2 diabectic

  25. Hi, UK users! 🙂 🙂
    Handel, brick cheese is hard yellow cheese such as cheddar, and string cheese is essentially the same as cheese strings (produced in the UK by Dairylea, for example).
    AnnaCrow, here are UK examples of sprouted whole grain ( and omega-3 eggs (
    Note that many of the foods we recommend are not well-known in general, to avoid the even subtle processing that is common in mass-production. Smaller scale production tends to make the food more nutritious and therefore more conducive to health weight management.

  26. Hi, Shirley. Crack the ends by hitting them gently against a hard, stable surface. If you have a particularly stubborn egg, try microwaving it for about 20 seconds, which has been recommended to loosen the shell. Note that the fresher the egg, the easier it is to peel.

  27. I think that the sulphur content is vital in natural garlic and would prefer to use that instead.
    Black pepper eats away the lining of the stomach, so I would replace it with a pinch of cayenne which is healthy for the heart and has no harmful side effects taken in moderation.
    (I am wondering after doing my diet planner how this diet will help me loose weight since it has more food on it that I normally eat and some unwise choices, but it wouldn’t allow me to finish till I had selected more!)

  28. Hi, Lynne. I’m not sure I understand the question. This particular recipe does not contain squash or dried fruit. In the Menu Planner application, you can build your menus with whatever foods you want, and avoid the ones you don’t. A hard-boiled egg cut up with some herbs on brown bread is an excellent choice. Note that there are many foods in the menu planner that are already essentially ready-made, and don’t take much effort. For example, boiling pasta and using simple canned tomatoes with spices is just fine – you don’t have to do anything elaborate.

  29. help English to, so a lot of this I either can’t find or is very expensive which makes joining this diet turns out dearer in the end. hubby was going to try this with me but does not like the following so need help urgently:- pumpkin in any form, squash again in any form. and a bit no is does not eat any form of dried fruit. I also found a lot of these receipts takes ages to prepare and we both have disability with bad shoulder, so a lot of work has to be cut out, as yet I have not found a meal we can both eat without being in to much pain after preparing it. is hard boiled egg cut up with some herbs on brown bread ok. although I am allergic to eggs I will try to give this ago

  30. Hi, Maxidog1. Diced pepper is always welcome, and chopped olives are great, too – just note that each 5 is equal to a fat exchange (like a teaspoon of oil). Grass-fed eggs are also called pastured or pasture-raised – they are basically eggs from hens that eat grass or other forage materials for most or all of their food. It makes for good fats. Many grocery stores carry them, as do large warehouse-type chains such as Target, WalMart, and Costco, and of course, health-oriented shops such as Whole Foods Market.

  31. Can you add diced green pepper and chopped olives to the egg salad? Also, why can’t you used regular eggs that you purchase in you local store. I don’t even know what grass-fed eggs are or where would you purchase them.

  32. Hi, Vicki, and welcome! Regarding “Homestyle Hamburger,” are you referring to “Homemade Hamburger”? If so, clicking on it in your menu should bring you to this link here, which is our recipe If you want to eat them on a roll, then do select that item as you are going through the Menu Planner – in general, the application is programmed to provide you with something. Regarding waffles and pancakes, you can add syrup, though we do recommend going easy on that (1 Tablespoon per serving) and using a naturally light option like yacon syrup, coconut nectar, or something made with xylitol.


  34. Quick mash for the hard boiled eggs: Use an egg slicer, then turn the sliced egg in opposite direction for second slice. This will give a pretty good quick dice. Then, Finish the job with a potato masher or fork for desired smoothness. Good method used when doing quantity of eggs.

  35. One should be aware that cooking the yolk of Omega 3 eggs deletes the extra omega. It is killed off with heat. So paying extra for eggs that are to be cooked hard is a waste of money
    Tish Iorio
    Aug 27, 2013

    off with heat
    Tish August 27, 2013

  36. Hi everyone I live in Houston, Texas and have found this bread in the freezer section at Kroger,s. LET`s not grumble or complain, I am willing to go to any length to lose weight and keep it off. I AM GRATEFUL FOR THE LADIES getting together and giving us a solution to our plight. THANK YOU, Judy in Texas

  37. Regarding bread questions: a good alternative to sprouted whole grain (SWG) bread is 100% whole grain (also known as wholemeal) bread. Multiseed is not necessarily the same thing, because they can just add seeds to a flour blend that includes refined, white flour. Be sure to check the ingredients.

  38. Hi, Lulabelle53, and welcome! Quinoa is a grain-like seed (technically a seed, but used as a grain, like rice). It is generally thought of as quite the health miracle (high in fiber and good protein, low glycemic index). The only evidence in the scientific literature that could be interpreted to spell trouble is based on a few exotic types not being as good for celiac sufferers as common quinoa – so it generates an inflammatory response. Because systemic inflammation is known to be an issue in obesity and is the basis of most chronic diseases, one could interpret it to be counterproductive to dieting efforts. However, the combination of factors to cause this is quite rare.
    Quinoa’s low glycemic index and fiber are particularly good for your cholesterol, as are all the vegetables and good fats (omega-3s, olive especially) recommended in this program. For this particular recipe – and all those containing eggs – I would definitely recommend that you use omega-3 eggs, which can make a huge difference for your health.

  39. Hi Ossie, I just joined today, and I was wondering what is quinoa? Puff pastry, I read that it could derail your diet, why is it suggested? Looking forward to eating correctly. Need to lower my cholestrol urgently! I am very excited to a slimmer me! 🙂

  40. Hi, ritajoyce. Minced onions actually tend to enhance the nutritional value of foods to which they are added. They provide a very important antioxidant. As for cold eggs, the reaction is quite variable. If you wait for them to be less cold, for say half an hour, it probably would be OK.

  41. The above recipe has 10-20 grams of fat per serving, depending on serving size.
    Because of the high amount, it is highly recommended that the eggs and mayonnaise be of the types rich in omega-3 fatty acids, so you don’t overload on omega-6.

  42. Substituting 1/2 cup of avocado, blended or mashed with 2 tablespoons of olive oil in place of mayonnaise works wonderfully. You can season with Tarragon, minced onion or onion powder to taste. best use Celtic gray sea salt, which has all 84 minerals, instead of table salt which contains only sodium and chloride (poison).

  43. 1help , newbie just finished choosing my foods and for my 1st snack it’s calling for 1-cup of veggie juice
    1/4 cup raw granola w/yogurt
    1/2oz. Almonds
    2 figs lg.
    Am I supposed to eat all that? For a snack.

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