Curried Egg Salad

Curried Egg Salad

IndiaNon-Vegetarian

240
kcal
7.5g
Protein
4.2g
Carbs
10.8g
Fat
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How to Make Curried Egg Salad (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
easy

Curried Egg Salad is a vibrant, protein-packed Indian snack that beautifully blends classic boiled eggs with a medley of fresh vegetables and aromatic spices. Originating from Anglo-Indian kitchens and now popular across urban India, this salad adapts the beloved Western egg salad into an Indian avatar with ingredients like mustard seeds, curry leaves, and a touch of turmeric. The result is a dish that is not only satisfying but also bursting with the flavors of India—making it a perfect balance of taste and nutrition. Egg-based snacks have deep roots in Indian cuisine, especially in regions like Kerala and Tamil Nadu, where eggs are often paired with spices and herbs for quick, wholesome meals. Curried Egg Salad is an excellent choice for those who seek a light yet filling snack, as it combines the creaminess of eggs with the crunch of onions, tomatoes, and cucumber. The addition of yogurt instead of mayonnaise keeps the recipe lighter, reduces fat content, and lends a refreshing tang. This dish is perfect for calorie-conscious individuals who want to enjoy authentic Indian flavors without compromising their health goals. Serve it as a mid-morning snack, a light lunch, or even a nutritious side at family gatherings.

Diabetic-Friendly Weight Loss Kid-Friendly
Allergens: egg, dairy

Ingredients(for 1 bowl (about 1 cup) per person)

  • 4 Eggs (hard-boiled)
  • 1/3 cup Hung curd (Greek yogurt) (dahi)
  • 1 small Onion (finely chopped (pyaaz))
  • 1 small Tomato (finely chopped (tamatar))
  • 1/2 medium Cucumber (peeled & diced (kheera))
  • 1 Green chilli (finely chopped (optional)) - optional
  • 2 tbsp Fresh coriander leaves (chopped (dhaniya))
  • 6-8 Curry leaves (finely torn (kadi patta))
  • 1/2 tsp Mustard seeds (rai)
  • 1/4 tsp Turmeric powder (haldi)
  • to taste Salt
  • 1/4 tsp Black pepper powder (kali mirch)
  • 1 tsp Lemon juice (nimbu ras)
  • 1 tsp Olive oil (for tempering (optional)) - optional

Instructions

  1. 1

    Boil the eggs for 10-12 minutes till hard. Cool under running water, peel, and chop roughly.

    12 minutes

    For easier peeling, add a pinch of salt to boiling water.

  2. 2

    Prepare vegetables: finely chop onion, tomato, cucumber, green chilli (if using), and coriander leaves.

    5 minutes

    Use fresh, firm vegetables for best crunch.

  3. 3

    Heat olive oil in a tadka pan. Add mustard seeds and let them splutter. Toss in curry leaves and turmeric powder, stir for 30 seconds, then turn off the flame.

    2 minutes

    Don’t overheat spices; just a quick tempering for aroma.

  4. 4

    In a mixing bowl, add hung curd, salt, black pepper, and lemon juice. Whisk till smooth.

    2 minutes

    Hung curd gives creaminess without extra fat.

Why This Dish is Healthy

This dish is a healthy choice due to its lean protein content, low glycemic index, and absence of heavy fats or processed ingredients. Swapping mayonnaise for hung curd reduces calories and cholesterol, while adding vegetables boosts micronutrient intake. It’s perfect for weight loss, diabetic diets, and those seeking lighter Indian snack options.

Curried Egg Salad is rich in high-quality protein from eggs, which is vital for muscle repair and satiety. The use of hung curd (dahi) adds probiotics and calcium, while fresh vegetables provide fiber, vitamins A, C, and antioxidants. Mustard seeds and curry leaves offer beneficial phytonutrients. The dish is low in carbs and contains healthy fats from olive oil, making it ideal for balanced diets.

Pro Tips

  • 💡Tip 1: Use hung curd for creaminess without extra calories.
  • 💡Tip 2: For extra crunch, add radish or bell pepper.
  • 💡Tip 3: Always temper spices on low heat to avoid bitterness.
  • 💡Tip 4: Chill the salad for 30 minutes before serving for best taste.

Storage & Serving

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Best consumed fresh for peak flavor.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy240.0 kcal
Protein7.5 g
Carbohydrates4.2 g
Total Fat10.8 g
Fiber1.1 g
Sugars1.6 g
Iron1.4 mg
Calcium54.0 mg
Sodium340.0 mg
Potassium180.0 mg
Cholesterol190.0 mg
Vitamin A220.0 IU
Vitamin C3.0 mg
Magnesium13.0 mg
Zinc0.7 mg
Phosphorus110.0 mg
Vitamin D1.8 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.2 mg
Vitamin B3 (Niacin)0.1 mg
Vitamin B60.1 mg
Vitamin B121.1 µg
Folate38.0 µg

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