Egg salad lettuce cups
Chopped boiled eggs in a yogurt and mustard dressing, spooned into lettuce leaves.
- Hands-on
- 8 min
- Total time
20 min, show breakdown
- Prep 5 min
- Cook 12 min
- Clean up 3 min
- Pans
- 1
- Ingredients
- 7
- Cost/serving
- $1.87
Per serving
- Calories
- 293
- Protein
- 23 g
- Fiber
- 1.6 g
- Net carbs
- 3.7 g
- Fat
- 20 g
High in (% Daily Value per serving): Selenium 93%, Vitamin B12 65%, Vitamin K 63%, Riboflavin (B2) 63%, Vitamin A 49%, Folate 34%, Zinc 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, gluten-free, nut-free, soy-free.
Ingredients for 1
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
3 large eggs (150 g)
Same amount as: about 3 medium, about 2 jumbo.
2 tbsp plain Greek yogurt, 2% (30 g)
Same amount as: 30 mL.
1 tsp olive oil (4.5 g)
Same amount as: 5 mL.
1 tsp Dijon mustard (5 g)
Same amount as: 5 mL.
- 1 medium green onion (15 g)
4 large lettuce leaves (40 g), leaves, washed and dried
Same amount as: about ¾ cup.
¼ tsp paprika (0.6 g)
Same amount as: 1 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. Boiled eggs keep 5 days in the fridge in their shells. Mix the salad on the day you eat it.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (246 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 293 | ||
| Total fat | 20 g | 25% | |
| Saturated fat | 5.7 g | 28% | |
| Cholesterol | 560 mg | 187% | |
| Sodium | 441 mg | 19% | |
| Total carbohydrate | 5.3 g | 2% | |
| Dietary fiber | 1.6 g | 6% | |
| Total sugars | 2.6 g | ||
| Net carbs† | 3.7 g | ||
| Protein | 23 g | 46% | |
| Vitamin D | 3 mcg | 15% | |
| Calcium | 148 mg | 11% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 413 mg | 9% | |
| Vitamin A | 440 mcg | 49% | |
| Vitamin C | 4.4 mg | 5% | |
| Vitamin E | 2.6 mg | 17% | |
| Vitamin K | 76 mcg | 63% | |
| Thiamin (B1) | 0.12 mg | 10% | |
| Riboflavin (B2) | 0.82 mg | 63% | |
| Niacin (B3) | 0.47 mg | 3% | |
| Vitamin B6 | 0.33 mg | 19% | |
| Folate | 137 mcg | 34% | |
| Vitamin B12 | 1.6 mcg | 65% | |
| Magnesium | 34 mg | 8% | |
| Zinc | 2.3 mg | 21% | |
| Selenium | 51 mcg | 93% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Put the eggs in the pot and cover with cold water by 2 cm (¾ in). Bring to a boil on high.
When it boils, turn off the heat, cover and wait 10 minutes.
Move the eggs to a bowl of cold water for 5 minutes. Peel.
Done looks like: Shell comes off in large pieces. Yolk fully firm and yellow when cut. Slice the green onion thin. Chop the eggs into small pieces.
In a bowl, mix the yogurt, oil, mustard, salt and pepper. Add the eggs and green onion. Stir.
Done looks like: Egg pieces coated, creamy but not runny. Spoon into the lettuce leaves. Sprinkle with paprika.
Equipment
Medium pot with lid, about 2 L (2 qt) $15–35
What to look for
- Lid that fits snugly
- Thick base so it does not scorch
Skip: Glass lids that fog up are fine; copper is not needed.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Hard to peel | Very fresh eggs, or not cooled. | Use eggs at least a week old. Cool them fully in cold water and peel under running water. |
| Grey ring around the yolk | Eggs cooked too long. | Stick to 10 minutes off the heat, then cool them straight away. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook until the yolk is fully firm.