Cauliflower Egg Salad
Cauliflower Egg Salad
Ingredients:
- 1 head Cauliflower cut into bite-sized pieces (about 600 grams)
- 4 Large Whole Eggs
- 4 Egg Whites Only
- 2 stalks Celery diced, (about 70 grams)
- ¼ Red Onion diced, (about 50 grams)
- 2 tsp Sweet & Spicy Mustard
- ½ cup Non-Fat Greek Yogurt (about 4 ounces)
- 1 tsp Black Pepper
- 1 tsp Paprika
- ⅛ tsp Sea Salt
Instructions:
- Fill a large pot with enough water to completely cover the cauliflower florets, but don't add the cauliflower yet. Place the pot on the stove over high heat and bring the water to a boil. Once boiling, add the cauliflower to the pot, cook for 10 minutes over high heat.
- While the cauliflower is cooking boil your eggs. Fill a medium pot with enough water to completely cover all 8 eggs, but don't add your eggs just yet. Place this pot on the stove over high heat and bring this water to a boil as well. Once boiling add the eggs to the pot, cover with a lid and turn the heat down to low. Cook 10 minutes, for a hard-boiled egg.
- While waiting for the cauliflower and eggs to cook. Dice your celery and red onion and place in a large bowl.
- Add the spicy mustard, yogurt, black pepper, and paprika to the bowl with the onions and celery.
- In a separate large bowl add ice and water to prepare an ice bath to place the eggs.
- After 10 minutes remove the eggs from the pot of water and place them in your ice bath to stop the cooking process.
- After 10 minutes strain the cauliflower and rinse with cold water to stop the cooking process and chill the cauliflower.
- Once the eggs have cooled, peel all of the eggs, remove and discard the yolk from 4 of the eggs. Then chop the eggs and remaining yolk into bite-sized pieces.
- Add the chopped eggs to your bowl with the onions, celery, yogurt, and mustard. Stir until well combined. Then add your cook cauliflower and give everything a final stir to coat the cauliflower with your yogurt egg mixture.
- Serve on its own, as a topping to a salad, or use as the filling to a wrap or sandwich.
Nutrition
Cauliflower Egg Salad. A great dish for a picnic, for lunch, as a topping to a salad, as wrap or sandwich. But did you ever think about cauliflower egg salad as a meal prep dish?
Macro Adjustments:
This dish is a little harder than others to adjust all of the macros nutrients as it will change the texture and the ratios too much. The one macro that can be easily adjusted is the fat.
Fat:
If you are looking to increase your fat intake, you can use a higher fat yogurt, or you could even trade out some of the yogurt for mayo. However, swapping mayo for yogurt will also slightly decrease the protein in this recipe. But a tablespoon of mayo does add a little extra creaminess to this recipe. You could also make adjustments to the amount of egg yolks used to adjust the fats.
Carbohydrate:
You could also increase the carbs by what you serve this salad with, you can eat it on its own, serve it in a low carb wrap, or build a sandwich out of it. The option is yours and what your macros will allow!
Protein:
The protein in this recipe comes from the eggs and yogurt. You can increase the protein by using more egg whites, or more yogurt.
Meal Prep:
Yes, this recipe can be meal prepped. This salad will last up to 6 days. You may notice the yogurt start to separate some, that is totally fine, you can stir everything back together. This is not the dish going bad, that is just what yogurt likes to do.
Freezer Friendly:
No, this recipe is not a good freezer recipe. The eggs get slimy and the yogurt separates too much.
