Veggie Egg Salad

Is there such a thing as comfort food, convenience, fun and good nutrition wrapped into one package?   

Egg salad.   

Just keep hard-cooked eggs on hand in the fridge, and you can quickly whip up a homemade salad whenever you like. Depending on your mood, you may prefer to make the simplest of all egg salads—just chopped eggs and reduced-fat mayo—or you may find a colorful multi-ingredient salad more appealing.   

Start with a moisturizing ingredient. If you want to avoid mayonnaise, consider plain or lemon-flavored yogurt, sour cream or your favorite creamy salad dressing. Stir in a dash of herbs or a seasoning blend, lemon juice, mustard, pickle relish or anything else that goes along with the flavoring ingredients you’ve chosen.   

To flavor your egg salad, you can add almost anything you like: chopped or shredded veggies fresh from the garden or market, shredded cheese, chopped nuts or olives. Maybe you’d prefer an egg-potato, egg-rice, egg-chicken or egg-tuna salad. For an economical combo, eggs plus leftovers are a good choice. See what’s on hand in your fridge and cabinets.   

Simply stir everything together, and then dish up the salad on lettuce leaves, in tomato or bell pepper cups, between slices of toast or bread, stuffed into pita pockets or wrapped in tortillas.   

No matter what you use to flavor your salad, eggs provide high-quality protein, with lots of vitamins and minerals.   

Veggie Egg Salad 

Makes 2 servings  

  • 2 tablespoons reduced-fat mayonnaise 
  • 1 teaspoon Dijon-style mustard 
  • 1/8 teaspoon dried dill weed 
  • 2 hard-cooked eggs, chopped 
  • 1/4 cup finely chopped zucchini (about 1/4 medium zucchini) 
  • 1/4 cup shredded carrot (about 1/2 medium carrot) 
  • 2 tablespoons finely chopped celery 
  • 1 tablespoon sliced green onion with top 
  • 4 slices whole-wheat bread, plain or toasted 
  • Lettuce or baby spinach leaves 

In small bowl, stir together mayonnaise, mustard and dill. Add eggs, zucchini, carrot, celery and onion. Toss until evenly coated with dressing. Cover and refrigerate to blend flavors.   

Spread about 1/2 cup egg salad on each of 2 bread slices. Top with lettuce leaves and remaining bread slices.   

Editor’s note: Because you’re dedicated to organic living, recommends using certified organic ingredients, when available, in all recipes to maximize flavor, while minimizing your risk of exposure to pesticides, chemicals and preservatives.   

Photo courtesy of NewsUSA

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  • Anonymous  March 18, 2008 at 10:08 am

    I always use organic sour cream in my egg salad, and it comes out great!

  • Kate  September 6, 2008 at 4:19 pm

    I think your information is spot on. Love the Organic recipes, thanks!
    I am very passionate about kids health and wellness and produce an award-winning TV series for parents called “Real Moms, Real Stories, Real Savvy” on PBS. We are having a special guest interviewed on ‘Back To School Nutrition” via live webcast on Tuesday Sept 9th so if anyone has any questions you can get them answered personally.

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