This low FODMAP egg salad is a protein-packed lunch that makes weekdays easier. It's quick to prep, keeps well in the fridge, and gives you something filling to grab when you don't feel like overthinking lunch.
Serve this egg salad in lettuce wraps, with crackers, or straight from the bowl while standing at the counter deciding what to eat.
For more low FODMAP lunch ideas, try low FODMAP chicken salad, a cottage bacon BLT, or a simple gluten free pasta salad when you want something quick and satisfying.
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Why You'll Love This Recipe
- Easy to Prep Ahead - A great make-ahead lunch for busy weekdays.
- Creamy With Crunch - The eggs and mayo keep it creamy, while celery adds texture.
- Protein-Packed Lunch - Filling enough to hold you over without a lot of fuss.
- Simple Ingredients - Made with everyday ingredients you likely have on hand.
What You'll Need
- Hard-boiled eggs - The hearty, protein-packed base that makes this filling and satisfying.
- Mayonnaise - Adds creamy texture and brings everything together.
- Celery - Gives a fresh crunch that keeps the egg salad from feeling too soft.
- Green Onion Tops - Adds a mild, savory flavor without using onion.
- Yellow Mustard - Brings a little tang and keeps the flavor from falling flat.
- Salt + Black Pepper - Simple seasonings that balance and enhance the overall flavor.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Chop the eggs
The quickest way to chop the eggs is with a biscuit cutter. It's fast, easy, and works great for low FODMAP biscuits too.
Step 2: Add everything else
To the chopped eggs, add the chopped celery, green onion tops, mayo, mustard, salt, and pepper. Stir until combined, then chill for at least 30 minutes to let the flavors meld.
Tips and Tricks
Use chilled hard-boiled eggs! Otherwise, the mayo can melt and lose its creamy texture.
Chop, chop, chop! Keep the celery pieces small and equally sized.
Meal Prep Tips! Bring all the egg salad sandwich components and assemble your make-ahead lunch just before eating to keep the bread from getting soggy. Or skip the bread and serve it with crackers.
How To Make Hard-Boiled Eggs
Instant Pot - My favorite way is to make them in the Instant Pot with the 5-5-5 method.
Saucepan - I love the timing and explanation from Budget Bytes "How to Make Hard-Boiled Eggs" post.
Air Fryer - I haven't tried it yet, but I heard great things about air-fried hard-boiled eggs.
Don't make them! Yes, seriously, if life is busy, just buy hard-boiled eggs already peeled. Done.
Ingredient Swaps and Variations
- Swap plain Greek yogurt for mayonnaise.
- Use Dijon mustard instead of yellow mustard.
- Replace celery with dill pickles for a tangier version.
How To Serve Egg Salad
While this low FODMAP egg salad is often served on bread, don't stop there.
- Lettuce Wrap - Use butter lettuce, iceberg lettuce, or Romaine lettuce and add a scoop of egg salad.
- Egg Salad Dip - Add your favorite gluten free crackers. I recommend looking for a basic flavor cracker like Milton's gluten free sea salt crackers.
- On a BLT: Make a BLT with cottage bacon, then add a layer of egg salad.
- Add to a Salad - Skip the salad dressing, add egg salad to a pile of leafy greens. Add some crumbled bacon, chopped tomatoes, and fresh dill, too.
- Sandwich - Of course, between two slices of gluten free toast works too.
Storage
Store: in an airtight container in the refrigerator for up to 3 to 4 days. Give it a quick stir before serving.
Freeze: I do not recommend freezing egg salad. It is better to make a fresh batch for the best outcome.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Hard-Boiled Eggs - Plain, unseasoned eggs are safe at 2 per meal.
- Mayonnaise - Use a brand that doesn't have onion or garlic listed in the ingredients. Stay away from Miracle Whip because it may contain high-fructose corn syrup.
- Celery - Safe at 1 ½ stalks or 51 grams per meal.
- Green Onion Tops - Using only the green part, it is safe at ¾ cup or 75 grams per meal.
- Yellow Mustard - Avoid brands that have onion or garlic listed in the ingredients.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Hard-boiled eggs are low FODMAP. Monash University Food App says two eggs per meal at the time of publishing.
A quick, low-calorie way to add liquid to egg salad is to use pickle juice. The other option would be to add more mayo.
Stir before using because it can separate a bit. Also, make sure the mix-ins are completely dry.
Chips, pasta salad, pickles, veggies and dip, fruit salad, and monster cookies are all good options.
Yes. It is a great make-ahead lunch and tastes even better after it has chilled for a bit.
Egg salad is usually best within 3 to 4 days when stored in an airtight container in the refrigerator.
Yes. Dijon mustard adds a different flavor profile from that classic deli-egg salad.
More Loveable Lunch Ideas
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Egg Salad
Equipment
Ingredients
- 6 large hard-boiled eggs (Note 1)
- ½ cup mayonnaise (Note 2)
- 1 medium stalk celery finely chopped
- 1 tablespoon green onion tops chopped
- 1 tablespoon yellow mustard (Note 3)
- salt and pepper to taste
- Serving Ideas: gluten free bread, lettuce cups, gluten free crackers
Instructions
- Chop the hard-boiled eggs in a medium bowl using a biscuit cutter until evenly sized.
- Add the mayonnaise, chopped celery, chopped green onions, mustard, salt, and black pepper. Stir until combined. Taste and adjust as needed.
- Chill in the refrigerator for at least 30 minutes before serving.
- Serve on gluten free bread, in lettuce wraps, or with crackers.
- Store in an airtight container in the refrigerator for 3 to 4 days. Stir before serving.
Mackenzie says
Yummy! Lessen salt by half - most mayo and mustard have salt added, so it ended up a little salty for my taste. I added red potatoes, dill weed and cucumber instead of pickles. I used whole grain mustard
Venessa Mandelkow says
Hi Mackenzie! Did you use kosher salt? I have found using table salt or sea salt to give a more "salty" taste than kosher salt. I love the idea of adding potatoes! Almost like a potato salad. Thanks for your feedback. I really appreciate it. -Venessa