Low Carb Curried Egg Salad

WW Recipe of the Day: Low Carb Curried Egg Salad

Classic egg salad brings back the comforting thought of my lunchbox on Wednesdays. I could count on it! Back then my mother used only mayonnaise (a lot!).

I’ve brought her recipe up to date with curry powder, plan Greek yogurt and just a hint of low fat mayo. Many decades later, it’s still at the top of my list for a quick and scrumptious breakfast, lunch or dinner. This recipe is all-meal friendly.

Taught to me by an Indian chef who has also loved this since her childhood in India where a curried egg salad version apparently was served regularly.

Curry powder is a fragrant blend of spices commonly used to bring warmth and depth to a variety of dishes. Although not traditional to Indian cooking (where spice blends are typically made fresh for each dish), curry powder was created by British colonial merchants as a way to replicate the flavors of Indian cuisine.

The blend typically includes spices like turmeric, coriander, cumin, and fenugreek, with additional spices like ginger, garlic, cinnamon, cardamom, or cloves in some versions. Its bold, earthy, and slightly sweet flavor complements dishes like curries, soups, sauces, marinades, and even roasted vegetables.

Thanks to the turmeric, curry powder has an eye-catching golden color, and it offers potential anti-inflammatory benefits.

Watch out when buying curry powder as the heat in each formula may vary. So if you like very spicy, look for hot curry. For all-purpose use, I usually use mild curry powder.

How Many Calories and WW Points in Low Carb Curried Egg Salad?

According to my calculations, each serving has 190 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

5 PointsPlus (Old plan)

Ingredients

• Hard boiled eggs, peeled and chopped – I make hard boiled eggs as part of my weekly WW Meal Prep so they are always available in the fridge. Here are guides for making Stovetop Hard Boiled Eggs, Air Fryer Hard Boiled Eggs and Instant Pot Hard Boiled Eggs or with a Rapid Egg Cooker (affiliate link).
• Green onions, chopped – scallions provide a mild oniony flavor and soft pleasant texture.
• Toasted almonds, chopped – add a nice protein rich crunch.
• Nonfat plain Greek yogurt – adds a low fat high protein creamy goodness to this egg salad.
• Light mayonnaise – a creamy mild addition that tempers the tartness of the yogurt.
• Curry powder – a fragrant blend of spices commonly used to bring warmth and depth to a variety of dishes. The blend typically includes spices like turmeric, coriander, cumin, and fenugreek, with additional spices like ginger, garlic, cinnamon, cardamom, or cloves in some versions. Watch out when buying curry powder as the heat in each formula may vary. So if you like very spicy, look for hot curry. For all-purpose use, I usually use mild curry powder.
• Red pepper flakes – just a pinch for a touch of heat.
• Parsley, chopped – adds a lovely bright color and freshness to this salad.
• Sea salt, if desired – to enhance the overall flavors salt is a must in my opinion but skip it if you prefer.

How to Make Curried Egg Salad Step-By-Step

Step 1: Gather and prepare the ingredients.

Step 2: Add the chopped hard boiled eggs, green onion, almonds, yogurt, mayonnaise, curry powder, red pepper flakes and parsley to mixing bowl.

Stir until ingredients are well mixed. Season to taste with salt.

Step 3: Enjoy on toast, plate of mixed greens, in lettuce wraps, etc., or your favorite way to enjoy egg salad.

Recipe Notes

I make hard boiled eggs as part of my weekly WW Meal Prep so they are always available in the fridge. Here are guides for making Stovetop Hard Boiled Eggs, Air Fryer Hard Boiled Eggs and Instant Pot Hard Boiled Eggs or with a Rapid Egg Cooker (affiliate link).

Serving Suggestions

The salad is firm and a scoop will easily hold it’s shape on a plate of spinach or any lettuce. Also, it is delicious as an open-face pumpernickel or whole grain sandwich. Tomatoes, cucumbers, carrots, celery are also good added crunchy flavor.

Ways to Use Leftover Curried Egg Salad

Should you have any leftovers, put them in a morning burrito or breakfast pita. This egg salad will keep, refrigerated, for 3 days.

If you’ve made this low carb Curry Egg Salad, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Easy Weight Watchers Friendly Recipes Using Hard Boiled Eggs

• Deviled Egg Recipes
• Easy Egg Salad Made Lighter
• BLT Avocado Egg Toast
• Old Fashioned Potato Salad Recipe
• Ina Garten’s Egg Salad Tartines (Open-Faced Sandwiches)
• Salmon Stuffed Eggs
• Salmon, Egg, Asparagus Salad

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