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The Perfect Diabetes-Friendly Egg Salad Sandwich Recipe

This diabetes-friendly egg salad is an excellent source of protein and low in carbs. It's the perfect meal for people with diabetes or anyone looking for a healthy lunch option. Let's get started!

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Looking for a diabetes-friendly egg salad sandwich recipe? Look no further!

This recipe is easy to follow and perfect for a quick and healthy meal.

I firmly believe that living with diabetes doesn’t mean you have to skip out on foods you love; you might have to enjoy them a little differently and learn to tweak things like measurements, ingredients, and serving sizes.

This diabetes-friendly egg salad is an excellent source of protein and low in carbs. It’s the perfect meal for people with diabetes or anyone looking for a healthy lunch option. Let’s get started!

Hey! A quick note before you start reading!


I’m Mila Clarke, The Hangry Woman! I help people like myself living with diabetes find our strength and feel less shame and loneliness, so we can face diabetes head-on without fear, or judgment.

I do this via YouTube videos, and diabetes-friendly recipes, support, and encouragement, so join my channel or click here to subscribe to my mailing list, for exclusive content and perks.

What goes into my diabetes-friendly egg salad recipe?

Egg salad spread on bread on a gray plate

The ingredients in this recipe are:

– Soft-boiled eggs

– Mayonnaise

– Dijon Mustard

– Pickle Juice (yes, really!)

– Green Onions

Salt (to taste, but you can skip it)

– Cracked black pepper

-French fried onions.

What makes this egg salad diabetes-friendly?

The recipe is diabetes-friendly for a few reasons. First, it’s high in protein and low in carbs. This means that it will help to stabilize your blood sugar levels and keep you feeling satisfied longer.

Another reason this egg salad is diabetes-friendly is that I’ve used pickle juice and mustard as seasonings so you can turn down the salt.

You get a nice tangy flavor with the little bit of vinegar from the pickle juice without a ton of added sodium. Vinegar is also shown to help stabilize blood sugars.

How to make egg salad

Flat lay of egg salad ingredients including bread, mayo, mustard, french fried onions, green onions, pickle juice, eggs, salt and pepper.
  1. Start off with your soft-boiled eggs, and chop them to your liking (I like mine a bit chunky and hearty – some folks like it more finely chopped).
  2. Then add mayo, dijon mustard, pickle juice, cracked black pepper, and salt.
  3. Sprinkle your green onion and french fried onions over the top.
  4. Let your egg salad chill in the refrigerator for one hour to let the flavors meld together (and it tastes best cold).
  5. Split into two servings, and you can either eat it alone or with the bread of your choice. I love sprouted-grain bread.

How long should you boil your eggs for egg salad?

Boiling eggs for egg salad

If you want a nice, creamy egg salad, you’ll want to start with soft-boiled eggs. I love the creaminess I get from the jammy yolk, and it helps give the egg salad a nice velvety texture without having to smother it in mayo.

I like to cook my eggs for six minutes and then place them into an ice bath. This helps to stop the cooking process and results in perfectly cooked eggs every time.

What’s the best way to peel soft-boiled eggs?

The key to getting perfect, easy-to-peel eggs is giving them a little shock in cold water after they’ve been cooked.

This helps to separate the egg white from the shell, so they slip right out when you go to peel them. It also helps to stop them from cooking, so you get that beautiful jammy yolk.

To do this, simply place your cooked eggs into a bowl of ice water for a few minutes until they’re cooled down.

How long does egg salad last?

It will last in the fridge for three to four days. I like to make a big batch on the weekend and then enjoy it throughout the week for a quick and easy lunch option.

If you’re meal prepping, egg salad is an excellent option as it can be made ahead of time and will still taste great a few days later.

Can egg salad be frozen?

Egg salad can be frozen, but it’s not my favorite way to enjoy it. The egg whites tend to get rubbery when thawed, so I prefer to make egg salad fresh and enjoy it within a few days. However, if you’re looking to meal prep or have leftovers that you want to freeze, egg salad can be frozen for up to two months.

How many carbohydrates are in egg salad?

This recipe has 1.1g of carbohydrates, which means that you have some room and flexibility to enjoy it with bread.

What’s the best way to enjoy egg salad?

Egg salad spread onto sprouted grain bread.

There are so many ways to enjoy egg salad! I love to eat it on sprouted-grain bread with a few slices of avocado, but it’s also delicious on crackers, in a lettuce wrap, or straight out of the bowl with a spoon.

The possibilities are endless, so get creative and enjoy!

The Bottom Line:

And there you have it! A delicious, nutritious egg salad that’s perfect for people with diabetes or anyone looking to enjoy a healthy meal.

This dish is packed with protein and low in carbs, making it an ideal lunch option. Give it a try and let me know how you liked it with a comment and rating!

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egg salad on a plate

The Perfect Diabetes-Friendly Egg Salad Sandwich Recipe

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This diabetes-friendly egg salad is an excellent source of protein and low in carbs. It’s the perfect meal for people with diabetes or anyone looking for a healthy lunch option. Let’s get started!

  • Total Time: 1 hour 15 minutes
  • Yield: 2 portions 1x

Ingredients

Scale
  • 2 Soft-boiled eggs
  • 1 tablespoon Mayonnaise
  • 1 tablespoon Dijon Mustard
  • 1 teaspoon of pickle juice
  • Roughly chopped Green Onions (to your taste)
  • Salt (to taste)
  • Cracked black pepper (to taste)
  • 1 tablespoon French fried onions

Instructions

  1. Boil your eggs with salt on high heat for 8 minutes, and dump them into an ice bath to chill. 
  2. Remove the shells from your eggs, and place them into a bowl. Mash them until you have pieces of egg. I left mine a bit hearty.
  3. Then add mayo, dijon mustard, pickle juice, cracked black pepper, and salt.
  4. Sprinkle your green onion and french fried onions over the top.
  5. Mix everything together, making sure your seasonings and dressings are properly incorporated.
  6. Let your egg salad chill in the refrigerator for one hour to let the flavors meld together (and it tastes best cold).
  7. Split into two servings, and you can either eat it alone or with the bread of your choice. I love sprouted-grain bread.

Notes

  • The Dijon Mustard and pickle juice really help with the salty flavor. This helps reduce salt in the recipe, but you may add more to your taste if you feel it’s necessary. 
  • Author: Mila Clarke
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Category: Lunch
  • Method: Stovetop
  • Cuisine: American
  • Diet: Diabetic

Nutrition

  • Serving Size: 1/2 portion
  • Calories: 129
  • Sugar: 0.6 g
  • Sodium: 329.6 mg
  • Fat: 9.9 g
  • Saturated Fat: 2.4 g
  • Carbohydrates: 1.1 g
  • Fiber: 0.1 g
  • Protein: 6.4 g
  • Cholesterol: 188.9 mg

Keywords: egg salad, egg recipes, egg.

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Hi! I'm Mila.

I’m a millennial living with LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen!

Hangry Woman is for anyone with diabetes – regardless of type.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals. Plus, you get video cooking demos, essays on life with diabetes, and lots of weekly joy.

 

Join the list!

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