Mediterranean Healthy Egg Salad Recipe (No Mayo!) (2024)

FAQs

What can you eat instead of mayo on the Mediterranean diet? ›

A: Mayonnaise is processed food that contains inflammatory vegetable fats. So, mayo is not allowed on the Mediterranean diet. You can substitute Mayo with Greek yogurt or avocados to make your sandwich, which will be still tasty, but far healthier.

I make my Mediterranean Chopped Salad with simple vegetables like tomatoes, cucumbers, and onions mixed with chickpeas, feta cheese, and olives and toss it all in an herby, lemony vinaigrette! All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it.

Egg salad is a classic sandwich stuffer, but with gobs of mayo mixed in, it can be high in unhealthy fats, sodium and calories. An average deli egg salad sandwich can have more than 550 calories, 30 grams of fat and 600 milligrams of sodium.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

A light-colored vinegar, like the white-wine vinegar we use in these creamy deviled eggs, brings a touch of acidity to the filling and balances the richness of the yolks and the mayonnaise.

Mayonnaise. If you have a jar of mayo in the fridge, you can use 3 tablespoons in place of one egg. "Mayonnaise has been used as an egg substitute because of its moistening properties and is best suited for cakes with strong flavors, like spice cakes and chocolate cakes," Tutunjian says.

It is rich in vitamin A, vitamin C, potassium, and iron. It also contains ingredients full of phytonutrients and antioxidants, such as oil and onion, which reduce the risk of cancer and heart disease. We suggest adding this low-fat superfood to your everyday diet!

What is the difference between a Greek and Mediterranean salad? ›

The primary difference lies in the use of specific ingredients. While both salads incorporate fresh vegetables and olive oil, Greek salad is characterized by the addition of feta cheese and Kalamata olives, giving it a uniquely Greek flavour.

You eat mostly veggies, fruits and whole grains. Extra virgin olive oil is the main source of fat.

In the contest of mayo versus Miracle Whip, the latter is lower in fat and has fewer calories than mayonnaise. However, Miracle Whip's higher sugar content (from high fructose corn syrup) doesn't necessarily make it a “healthier” option.

Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

Another way the Mediterranean diet enhances nutrition is by including plant-based "spreads" instead of deli or processed meats with butter, margarine, or mayonnaise. One spread is olive tapenade, a finely chopped olive-based mixture that can be made from minced ripe olives or green olives.

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

We know from research that the Mediterranean diet is not about eating specific foods but rather the incorporation of all the foods to your diet, including condiments. Don't expect to get the benefits of the Greek diet just because you add olive oil to your salad or because you eat Greek yogurt for breakfast.

The New Mayo Clinic Diet allows you to incorporate all the staple ingredients of the Mediterranean diet that are associated with good health and weight loss.