Nothing says it is springtime, like seeing a robin for the first time or eating egg salad. Chopped-up hard-boiled eggs, pickles, green onion tops, celery, mayo and mustard. Ensuring it is a Low FODMAP Egg Salad is as simple as choosing the right ingredients!
Blame it all on those dozens of colored Easter eggs. Egg salad is considered a staple of springtime lunch plans. Unfortunately a family can only eat so many hard-boiled eggs as a stand-alone item. Although delicious, hard-boiled eggs need some help beyond salt and pepper in the form of mayo, mustard, pickles, and green onions.
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Egg Salad Ingredients
- Eggs - I am not sure how egg salad would be possible without the star of the dish.
- Mayo - Another rockstar in this dish. Make sure you use a mayo that is garlic and onion free. Miracle Whip is not a great substitute because it has High Fructose Corn Syrup.
- Celery - When you need a bit of crunch in all that creamy texture.
- Green Onion Tops - Adding flavor and not FODMAPs.
- Dill Pickles - Check the ingredients - garlic and onion like to sneak into pickles.
- Parsley - Another place to put in some flavor, and it is pretty.
- Dijon Mustard - Fancy mustard for your fancy egg salad.
- Lemon - A bit of sour to balance out all those rich flavors.
- Salt and Pepper - No eggs should ever go without the old stand-by salt and pepper.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
An egg salad game changer uses an Instant Pot to make the hard-boiled eggs. No peeling is required. Just crack all the eggs into a greased 1 ½ quart oven-safe bowl.
Use the "pot in pot" cooking method in the Instant Pot. Simply explained by placing a smaller pot inside the Instant Pot liner "pot."
After the eggs are cooked, they will look like this. Grab a paper towel and soak up any water condensation collected on the top.
The hardest part of this recipe is getting the hard-boiled eggs out of the instant pot and turning them onto a cutting board. But once you have accomplished that task, chop them up! No peeling is required!
Hard-boiled eggs should be chopped up into small pieces. Once chopped, salt and pepper the hard-boiled eggs.
Chop the celery into small pieces too. They will add just the right amount of crunch!
Chop up the pickles, and add the celery, mustard, salt and pepper, green onion tops, parsley, lemon juice, pickle juice, and sugar.
Ingredient Variations
- Dijon Mustard - If you do not like the taste of Dijon or want a more classic taste, like the egg salad you grew up with, swap the Dijon mustard for yellow mustard.
- Pickles - If you want to switch out the dill pickles for your favorite kind, try it. Bread and Butter would be a great option. Check the ingredients for anything that would not work on a low FODMAP diet. I have seen many Bread and Butter pickles with high fructose corn syrup listed.
Storage
To Store: Egg salad is great right away or even the next day. Store it in an airtight container. It will last up to four days in the refrigerator. Cut the recipe in half if you want to make a smaller quantity.
How to serve Low FODMAP Egg Salad
If you are on a low FODMAP diet and cannot tolerate fructans, aka wheat, try wrapping your egg salad into a butter lettuce wrap! Even if you want to cut carbs, this is a delicious option.
If you can tolerate wheat, a soft, seedless rye bread is an excellent combination with the egg salad based on the rave reviews from my family. I also used the butter lettuce in the rye bread sandwiches too! Everyone gets some greens.
I also love eating egg salad like a dip with kettle chips. Skip the greens and bread together and just go straight for the egg salad with a chip. Dill-flavored chips are great with egg salad too. The few bags I looked at in the grocery store had onions. It is a delicious option if you can tolerate some onion!
Meal Planning
Other great lunch options include chicken salad sandwiches, pasta salad, Banza rice Greek salad, Egglife egg white Greek wrap, or Instant Pot mac and cheese! So many great low FODMAP lunch options. Say goodbye to your boring lunch options.
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.
Chips, pasta salad, pickles, baked beans, veggies and dip, fruit salad, and monster cookies are all good options.
Recipe
Low FODMAP Egg Salad
Equipment
- Instant Pot Pressure Cooker
- Small Oven Safe Bowl
Ingredients
- 1 cup Water
- 12 Large Eggs
- 1 cup Mayo
- ½ teaspoon Kosher Salt
- ½ teaspoon Ground Black Pepper
- ¼ cup Green Onion Tops
- ½ cup Dill Pickles
- ½ cup Celery
- 1 Tablespoon Parsley
- ¼ teaspoon Lemon Juice
- 2 teaspoons Granulated Sugar
Instructions
Hard Boiled Eggs Instant Pot in Pot Method:
- Using an oven-safe bowl that fits inside the Instant Pot liner. Spray the bowl with cooking spray. Then crack the eggs into the oven-safe bowl.
- Place the trivet inside the Instant Pot Liner. Pour in one cup of water into the liner. Place the oven-safe bowl inside the liner of the Instant Pot.
- Pressure cook the eggs for 20 minutes on high. Make sure to set the valve to sealing. And double check to see if the sealing ring is securely in place.
- Allow for five minutes of natural release and then allow for quick release to be sure the eggs do not overcook.
- Blot the cooked eggs with a paper towel to soak up any water condenstation on the surface.
- Carefully lift the bowl out of the liner and turn out the cooked eggs onto a cutting board. Chop cooked eggs into bite-size pieces. Season eggs with salt and pepper. Cool eggs in the refrigerator.
Egg Salad:
- While the cooked eggs are cooling dice up the celery and pickles into small pieces. Dice up the green onion tops too.
- In a medium sized bowl, add the mayo, mustard, green onions, pickles, celery, parsley, lemon juice, sugar, salt and pepper.
- Once the eggs are cool, add them to the mayo ingredients. Stir to combine and place in an air-tight container in the refrigerator.
Notes
Nutrition Information
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