What to eat with egg salad?

In this brief guide, we’ll address the query: “What can I eat with egg salad?” Also, we’ll explore what egg salad is, what the nutritional content of egg salad is, and what the health benefits of eating egg salad are. 

What can I eat with egg salad? 

Egg salad is a versatile food. It can be eaten within a sandwich, with cheese, vegetables, cold meats, bacon, potatoes, seasoned bread, chips, steamed pulses, fritters, eaten with sauces, dips, soups, etc. 

Many authors have published many ideas and recipes indicating several creative ways in which you can use eggs salad as a main or side dish. 

Naturally, a person’s taste may rule out some options, so we encourage our readers to explore and get a feel for some of the available options, or if they’re feeling intrepid, to try something new. 

What is egg salad? 

Egg salad refers to a mixture made of cooked eggs mixed with condiments such as mayonnaise and mustard. 

The eggs can be cooked per the user’s taste or the recipe’s indications, by methods such as scrambling and frying, or hard boiling. The cooked eggs must have a solid consistency and avoid spilling over into other foods. 

Scrambled and hard-boiled, they can easily be mixed with condiments and other ingredients, then used in a variety of ways.  

Egg salad itself is hard to date, but it was first conceived as a filling for sandwiches in the late nineteenth century when mayonnaise was invented and sandwiches were taking off as a popular, readily available food.  

In its conception, egg salad was first served on top of lettuce, but in time, people discovered that it was equally as savory between two (or more, even) slices of bread. 

Nowadays, egg salad is a quick, nutritious, and versatile food that many households incorporate into their diets as a breakfast meal or lunch, and it can be served in restaurants and food bars with short-order chefs.

They appeal due to how easy and quick it is to whisk the ingredients together, and within minutes, have a hearty meal at hand. 

Egg salad can be prepared with many ingredients and there are many published in books, anthologies, and of course the internet. 

Some recipes may call for unique ingredients such as black pepper, other spices, and herbs, and then served to suit the reader’s taste such as sandwich and pastry fillings, side dishes, etc. 

What is the nutritional content of egg salad? 

The exact nutritional content of egg salad will depend on the ingredients used to prepare it, and those with which it is served. 

For reference, one cup (222-gram) portion of egg salad may provide: 

  • 471 calories – of which 373 are sourced from fat.
  • 18 grams of protein
  • 41 grams of fat (63% of the recommended daily intake) – of which 8.7 grams are saturated fat (43% of the RDI), 0.1 grams are trans, 19 grams are polyunsaturated, and 12 grams are monounsaturated fat.
  •  5.3 grams of carbohydrates (2% of the RDI) – of which 1.1 grams are dietary fiber (4% of the RDI) and 2.4 grams are sugars.
  • 523 milligrams of cholesterol (174% of the RDI)
  • 550 milligrams of sodium (23% of the RDI)
  • 267 milligrams of potassium – (8% of the RDI)

Additionally, the same serving can provide 15% of the recommended daily intake of vitamin A, 4.7% of vitamin C, 7.3% of calcium, and 15% of the RDI of iron. 

*Recommended daily intake values are calculated based on a diet of 2000 calories a day. 

What are the health benefits of eating egg salad? 

Eggs salad, when consumed in moderation and combined with aerobic exercise, can provide health benefits. 

Eggs are a source of protein, which is necessary to maintain muscle mass, repair tissues when injured and maintain proper enzymatic functions. 

Protein can also provide a more prolonged sense of satiety and can help you space your meals throughout your day.  

Its non-saturated fat content can also help reduce the likelihood of heart disease and circulatory disorders. 

However, it should be consumed sparingly, as egg salad has a high amount of sodium and cholesterol.

High intakes of sodium are associated with an increased risk of heart disease, high blood pressure, stomach cancer, and kidney stones. 

We encourage our readers to always be mindful of their nutritional and caloric needs. 

Talking to a general practitioner or a licensed nutritionist can help you discern what your needs are, and receive tailored guidance. 


In this brief guide, we’ve addressed the query: “What can I eat with egg salad?” Also, we’ve explored what egg salad is, what the nutritional content of egg salad is, and what the health benefits of eating egg salad are. 







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