Diabetic Egg Salad (Low-Carb, High Protein)
~2–4g net carbs per serving (egg salad only)
Ingredients
- 6 large eggs, hard-boiled & chopped
- ¼ cup mayonnaise (full-fat, no sugar added)
- 1 tsp Dijon mustard (no sugar)
- 1 tbsp celery, finely diced
- 1 tbsp red onion or green onion, finely minced
- Salt & pepper to taste
- Optional add-ins:
- Paprika or smoked paprika
- Chopped dill or parsley
- A squeeze of lemon juice
- 1 tsp pickle juice (sugar-free)
Instructions
- Chop eggs to your preferred texture.
- Mix mayo, mustard, salt, and pepper in a bowl.
- Fold in eggs, celery, onion, and any extras.
- Chill 20–30 minutes if you’ve got time (flavor boost!).
How to Make It a “Sandwich” (Diabetes-Friendly)
Best Bread Options
- Low-carb bread (≤5g net carbs per slice)
- Whole-grain bread (1 thin slice, open-faced)
- High-fiber bread (≥8g fiber per slice)
No-Bread Options (Still Slaps)
- Lettuce wraps (butter lettuce or iceberg)
- Stuffed into halved bell peppers
- Scooped with cucumber slices
- Over sliced avocado
Blood-Sugar Smart Tips
- Fat + protein slow glucose spikes
- Skip sweet relish (hidden sugar bomb)
- Keep onion minimal or use green onion
- Pair with non-starchy veggies instead of chips
Flavor Variations
- Avocado Egg Salad: Replace half the mayo with mashed avocado
- Mediterranean: Add olives + feta (small amounts)
- Curry Egg Salad: Add ¼ tsp curry powder
- Extra Protein: Mix in chopped grilled chicken
