Broccoli Egg Salad: A Nutritious and Delicious Twist on a Classic

The History and Evolution of Egg Salad

Egg salad has long been a beloved and versatile ingredient used in sandwiches, wraps, lettuce cups, and more. The classic version contains chopped hard boiled eggs, mayonnaise, mustard, salt, and pepper. But over time, cooks have come up with creative twists by adding ingredients like pickles, bacon, celery, and a variety of herbs and spices.

One more recent iteration that has become popular is broccoli egg salad. By mixing in bite-sized broccoli florets, this egg salad takes on more flavor, texture, color, and of course, nutrition. It transforms the traditional egg salad into a nourishing and satisfying low-carb meal or snack.

The Rise of Broccoli Egg Salad

Adding broccoli to egg salad seems like an obvious way to sneak more vegetables into the diet. But it has only become trendy in the last 5-10 years with the rise of high protein, lower carb diets. Food bloggers, nutritionists, and meal prep companies have all helped propel broccoli egg salad into the mainstream as a go-to keto, paleo, or just healthy recipe.

Nutritional Benefits of Broccoli Egg Salad

What makes broccoli egg salad so nutritious? Let's look at the key nutrients and health benefits found in the main ingredients:

Eggs

• High in protein - 6g per egg
• Contain antioxidants like lutein and zeaxanthin
• Provide vitamin D, selenium, B12, and iron
• Packed with essential amino acids

Broccoli

• Excellent source of vitamin C and vitamin K
• High in folate for healthy cells
• Contains antioxidants like sulforaphane
• Rich in fiber for digestion

Combined, broccoli and eggs make for a nutritious duo. The non-starchy vegetables provide volume and nutrients without spiking blood sugar. The protein from the eggs keeps you satisfied. Add some healthy fats from the mayo and mustard, and you have a well-balanced meal.

How to Make Broccoli Egg Salad Step-by-Step

Ready to whip up a batch of nourishing broccoli egg salad? Follow these simple steps for foolproof results every time:

Ingredients

• 6 hard boiled eggs
• 2 cups broccoli florets, chopped
• 1/4 cup mayonnaise
• 1 tbsp dijon mustard
• 1 stalk celery, diced (optional)
• 1 tbsp fresh chives, chopped
• Salt and pepper to taste

Instructions

1. Chop the hard boiled eggs and place in a medium bowl.
2. Add the broccoli, mayo, mustard, celery if desired, chives, and a pinch of salt and pepper.
3. Gently stir everything together until evenly combined. Taste and adjust seasonings as needed.
4. For best flavor, refrigerate 30 minutes before serving to allow flavors to meld.
5. Scoop the broccoli egg salad onto bread, lettuce wraps, crackers, or eat as-is!

Simple Variations

One of the great things about broccoli egg salad is how easily it can be customized to suit different dietary needs and tastes. Simply swap out or add ingredients as desired.

Dressing Variations

• Greek yogurt for mayo
• Olive oil and lemon juice dressing
• Pesto or avocado in place of mayo
• Sour cream and onion powder

Veggie Mix-Ins

• Shredded carrots
• Grated zucchini or squash
• Sliced red cabbage
• Diced red bell pepper

Herb and Spice Ideas

• Dill
• Parsley
• Tarragon
• Smoked paprika
• Curry powder
• Roasted garlic

Get creative and make the broccoli egg salad your own!

Serving Suggestions

Now comes the best part - eating this nutritious broccoli enriched egg salad! Here are some delicious ways to serve it:

Between Bread Slices

For a classic egg salad sandwich, spread broccoli egg salad onto your favorite bread. Multigrain, sourdough, and baguette all work well.

Scooped into Lettuce Cups

Use leaves of romaine, butter lettuce, or iceberg as healthy lettuce wrap vessels for the egg salad.

On Top of Crackers

For appetizer-style portions, scoop broccoli egg salad atop sturdy whole grain crackers.

Stuffed in Tomatoes

Spoon the salad mixture into halved cherry tomatoes or hollowed out beefsteak tomatoes for a pretty presentation.

Storage Tips

Like any egg dish, broccoli egg salad is best when freshly made. But you can prep it in advance and keep for 2-3 days. Here are some storage tips:

• Refrigerate in an airtight container for up to 3 days.
• The mayo-based dressing keeps it stable at cool temps.
• Let sit at room temp for 15 minutes before serving if chilled.
• Stir well before eating to redistribute ingredients.

Conclusion

Broccoli egg salad breathes new life into the classic egg salad by adding nutrition, flavor, texture, and color. It's a versatile high protein way to use hard boiled eggs that can be incorporated into sandwiches, lettuce wraps, snacks, and more. This salad makes for a satisfying meal any time of day. Make a batch to keep in the fridge for quick, healthy eating when hunger strikes or meal prep is needed.

FAQs

Is broccoli egg salad keto/low carb friendly?

Yes, broccoli egg salad can easily be adapted to fit a keto or low carb eating plan. Simply use mayo or Greek yogurt and avoid crackers or regular bread. Eat it wrapped in lettuce leaves.

How long does broccoli egg salad keep in the refrigerator?

Properly stored in an airtight container, broccoli egg salad will keep for 3-4 days in the fridge. The mayonnaise helps prevent the eggs and vegetables from drying out.

Can broccoli egg salad be frozen?

Freezing is not recommended. The broccoli and eggs would suffer from freezer burn and the mayo-based dressing could separate. It's best to enjoy broccoli egg salad freshly made.

What's the best way to hard boil eggs for this?

Place eggs in a pot and cover completely with cold water by 1 inch. Bring to a boil, then immediately remove from heat. Let sit covered for 10-12 minutes. Transfer eggs to an ice bath to stop cooking.

Does the entire head of broccoli need to be used?

No, you can use about 2 cups of pre-cut broccoli florets for a standard batch of broccoli egg salad for 4-6 portions. Chopped stems can also be added.

Broccoli egg salad is the perfect way to spruce up a classic. With its quick protein boost and bounty of nutrition, this veggie-packed salad deserves a permanent place in your recipe rotation.