While certain side dishes, such as potato salad, are often enjoyed mostly in the warmer months, others are favorites throughout the entire year. For example, mashed potatoes can equally appear at summer barbecues and Thanksgiving dinners. The same goes for corn on the cob, green salads, and macaroni and cheese.

Egg salad is another side that surprises many people as it remains popular all year long. It’s delicious on its own but is also frequently incorporated into sandwiches, garden salads, and served on smoked salmon tartines. Many families enjoy a rolled egg salad as a festive appetizer during Christmas.

“Egg salad is beloved for its creamy texture and versatility, making it a quick, protein-packed meal or snack,” explains Alex Larson, a registered dietitian, nutritionist for endurance athletes, and founder of Alex Larson Nutrition.

What exactly is egg salad?

Egg salad is a popular dish that primarily consists of chopped hard-boiled eggs, though scrambled eggs may also be used. It typically includes mayonnaise and Dijon mustard to enhance the flavor and serves excellently as a spread. Occasionally, low-fat mayo or Greek yogurt is used as a healthier alternative.

Egg salad recipes often incorporate various herbs and vegetables like red onions, celery, scallions, parsley, dill, chives, and sometimes even lemon juice or Worcestershire sauce. “Common additions also include pickles, paprika, and seasoning with salt and pepper,” mentions Maya Feller, a registered dietitian nutritionist based in Brooklyn, founder of Maya Feller Nutrition, and co-host of Slate’s Well, Now podcast.

Is egg salad a healthy option?

The healthiness of egg salad can depend on the ingredients used and their quantities.

The reason for this is that eggs serve as the key ingredient in egg salad and are associated with numerous health benefits. For example, one large egg provides thiamin, riboflavin, folate, zinc, selenium, vitamin B12, vitamin A, vitamin D, along with 24 milligrams of calcium, 66 milligrams of potassium, 92 milligrams of phosphorus, and an impressive 6.2 grams of protein, according to the U.S. Department of Agriculture.

According to Larson, the high-quality protein found in eggs aids in muscle growth and repair. Feller adds, “Eggs also provide a good source of choline, which is vital for the health of our cells, brain development, and overall eye health.”

Eggs are low in calories too—just two large eggs have less than 150 calories together, and consuming just the whites contributes about 35 calories. This makes them excellent for maintaining a healthy weight while feeling full.

Additionally, the vegetables like red onion and celery found in egg salad provide further nutrients such as vitamin C, vitamin B6, vitamin K, fiber, and magnesium, promoting better eye and skin health, digestion, and sleep quality.

Is it possible to overeat egg salad?

However, it’s worth mentioning that mayonnaise, which is the second most common ingredient in egg salad, is higher in saturated fat. Larson warns that exceeding healthy amounts can lead to heart health issues. A single tablespoon of mayonnaise contains roughly 90 calories, and many egg salad recipes can call for multiple cups of it.

“Additionally, store-bought egg salad can often be high in sodium, which may raise blood pressure if consumed too often,” Larson notes.

If you prepare egg salad at home, you can manage sodium levels and reduce the quantity of mayonnaise, or potentially swap it for Greek yogurt, low-fat sour cream, or the natural creaminess of avocado. This way, egg salad can be a wholesome addition to a balanced diet. “Given that eggs are packed with nutrients,” says Feller, “I don’t believe there are any downsides to including them regularly in your meals.”