Mediterranean Egg Salad - Low-Carb and Flavorful

This recipe is your ticket to having a comforting egg salad with a blend of vibrant flavors, but without the excess calories and fat of traditional egg salad. Instead, it’s a heart-healthy, diet-friendly dish that’s high in protein, low in carbs, and compatible with fruit, grains, or other accompaniments. . 

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To make this simple salad, mix together hard-boiled eggs, feta cheese, fresh herbs, olives, olive oil, and lemon juice. Let the flavors blend together in the fridge for hours or overnight. Then serve it on its own, in a sandwich with whole-grain bread, in a whole-grain wrap, or in a Mediterranean bowl with grains, greens, or grilled vegetables. 

Here’s how to boil eggs. 

Variations

• For a less creamy version that’s dairy-free, omit the yogurt. You’ll have a chunkier salad that lets you taste individual flavors more distinctly.
• For crunch, fiber, and healthy fat, add ¼ cup of sunflower seeds or chopped nuts.
• Try adding 1 cup of chopped ripe Campari tomatoes or halved cherry tomatoes
• To reduce sodium, omit the olives. Try adding capers, smoked paprika, lemon zest, or dried seaweed as lower-sodium options.
• Try other herbs like fresh mint for a different flavor. You can also add thinly sliced fennel. 

Recipe for Mediterranean Egg Salad

Makes 4 servings

Ingredients

• 4 hard-boiled eggs and 8 hard-boiled egg whites
• ½ cup of fresh dill, chopped
• ½ cup of fresh parsley, chopped
• ½ small red onion, finely diced
• ½ cup of sliced pitted kalamata or green olives
• ½ cup (3 ounces) of feta cheese, crumbled
• Salt and pepper to taste
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice

Instructions: 

1. In a bowl, slice or chop the eggs and egg whites to the desired consistency. 
2. Add the other ingredients and mix well.
3. Cover the bowl or transfer to a container and cover. Refrigerate for at least 1-2 hours or overnight before serving or using in a sandwich or wrap. 

Nutrition information per serving: 200 calories; 18 grams of fat; 4 grams of saturated fat; 100 mg of cholesterol; 4 grams of carbohydrates; 1 gram of sugar; 1 gram of fiber; 9 grams of protein

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