Proteinicious Egg Salad


  • 2 boiled eggs
  • 2 stalks of celery, finely chopped
  • 1 small onion, finely chopped
  • ½ carrot, grated
  • 1 small green chilli, chopped
  • 2 tsp Dijon mustard
  • ½ apple, diced
  • 6 large lettuce leaves, washed well (for wrapping the egg salad)
  • A handful of purple/green grapes, halved
  • A fistful of nuts, chopped (optional)
  • Salt and pepper to taste
Proteinicious Egg Salad


Semi-boil eggs till they’re two-thirds done and not completely. Yolks should be a bit soft.

Chop eggs finely. Add all the other ingredients to the eggs. Mix well to ensure that the mixture is well coated with Dijon mustard.

Refrigerate it for 2–3 hours.

Put a dollop of egg salad on each lettuce leaf, roll it up and serve.

Nutrient Profile of the Ingredients

Eggs: Eggs are a powerhouse of nutrients. They are a very rich source of protein, vitamin B (B2, B5, B12), and minerals like phosphorous, zinc and choline.

Fruits and vegetables: They contain nutrients such as fibre, potassium and vitamins C, A and K.

Nuts: They house good fats, protein, fibre and vitamin E.

Therefore, an egg salad with some fruits, vegetables and nuts added in good measure, can give you myriad health benefits, such as:

  • Tissue repair
  • Weight control
  • Energy boost
  • Strengthened bones and teeth
  • Increased metabolism
  • Improved health of our hormones, liver, muscular system, digestive system, nervous system, respiratory system and immune system
  • Good skin, hair and nails
  • Better cardiovascular health
  • Maintenance of electrolyte balance
  • Reversed ageing
  • Enhanced health of our internal organs such as heart, kidneys and liver

(Recipe by Noopur Vijaya excerpted from the book “Parenting in the Age of McDonald’s” authored by Tanuja Sodhi)