As a kid egg salad was the last thing I wanted to eat. Eggs plus mayo was not an appealing combination to me at all, but these days my egg salad aversion has been broken thanks to Heidi of 101Cookbooks and her recipe for Curried Egg Salad.
It isn’t your average egg salad; it’s much more “grown-up”. This version includes toasted pecans, chopped apples and curry powder, which are three of my favorites ingredients. And instead of mayo, the recipe uses Greek yogurt as the binder.
Over the years, eggs have gotten a bad rap. I get asked all the time whether or not I eat the yolks (that is where all the fat and cholesterol are after all). My reply? Yes! When I make an omelet I use half whole eggs and half whites. For a one person omelet I use 3 eggs – 2 whole and 1 white.
For this egg salad recipe, I modified the original by using 3 whole eggs and 2 whites. This helps slightly reduce the overall calories and fat grams, but still keeps some of the good nutrition found in the yolks including the healthy omega-3 fatty acids and honestly, sometimes I leave all the yolks in.
How do I eat this incredible salad? Either on toasted whole grain bread or in a lettuce wrap (I think butter lettuce is the best for this). Perfect for meatless Lenten lunch! And if you don’t like curry, here is a plain version.
Curried Egg Salad
adapted from 101Cookbooks.com
makes 4 servings
5 eggs
2 teaspoons curry powder
3 – 4 tablespoons Greek yogurt
2 big pinches of salt
2 shallots or 1/2 red onion or 4 green onions, diced
1/2 medium apple, diced
1/4 cup pecans, toasted and chopped
*optional: something green…for visual appeal!…chives, green onions, celery leaves
- For the eggs: Place the eggs in a pot and cover them with cold water by about an inch. Then bring them to a gentle boil, turn off the heat, cover, and let them sit for 10 minutes. After that cool them in cold (ice) water to stop the cooking…and then crack them open to find a yellow yolk with no gray (when I was a kid I thought the grey was standard…my mom’s were ALWAYS gray!)
- While the eggs cook and cool, combine 3 tablespoons of yogurt, curry powder, and salt in a small bowl. Set aside.
- Crack and peel each egg, discarding 2 yolks, and place in a medium bowl. Add the onions, apples, pecans, “greenery”, and the yogurt mixture. Mash the entire thing with a fork until your desired consistency is reached. If you need to add more yogurt, do so. Taste and re-season with salt if necessary.
Per serving – 136 calories, 8.5 g fat (1.7 g saturated), 7.5 g carbohydrate, 1.7 g fiber, 8.6 g protein
Blair Buras is a dietitian, dancer, food enthusiast, blogger and healthy recipe developer. She is also the New Orleans Saintsation director, choreographer and nutritionist.
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