It can be a quick breakfast, an easy snack, something to bring to a picnic. This Egg Salad Toast can be anything you want, and whatever that is, it’s going to be bright, tangy, and full of healthy fats and protein.
I always try to incorporate protein into my breakfast. Ingredients like eggs, Greek yogurt, cottage cheese, oats, and bacon often make an appearance on my plate. But starting the day off with enough protein can become a bit of a hassle: there has to be some planning involved, then there’s the preparation, and finally, the inevitable period when you start getting sick of having the same breakfast over and over again.
But that’s also a great exercise in creativity (it’s all about perspective). Instead of the old cottage cheese bowl or cottage cheese scrambled eggs, one day you start adding it to your pancakes (and turns out it’s a great idea!). And one day, when you think you can’t have another serving of boiled eggs, you turn them into a salad. And it’s easier and quicker than you think, so it’s completely doable on any given Tuesday morning.
Egg Salad Toast
This egg salad recipe calls for the same usual suspects: eggs, mayo, and mustard. But at the same time, I like to think of it as an elevated version of the usual egg salad.
Instead of regular mustard, I always opt for whole grain dijon for its tangy, peppery taste. It also offers a slight coarse texture and subtle heat that’s the perfect balance of bitter and spicy.
Then I also like to add very finely chopped red onions or shallots, just a little bit goes a long way (I also like to run them under cold water for a minute or two to help mellow out their pungent flavor and reduce the intensity of the raw taste, but that’s optional) and another ingredient that I think it’s essential to a well-balanced egg salad is gherkins! I absolutely love gherkins and if you have sweet gherkins, they offer that little bit of sweetness that complements the other flavors really well.
A Few Tips
Because this is meant to be a quick, low-effort breakfast and/or snack, I make everything in the same bowl. I start with the eggs and while they’re cooking, I prepare everything else. For a creamy salad, you want your eggs to be slightly a jammy consistency. I find cooking them until medium boiled to the right consistency for me, but of course, if you favor a hard boiled consistency, go ahead – although, I urge you to try it a little bit jammy, it makes a big difference!
If you don’t have an egg cooker, perhaps you should consider getting one, it makes life easier! It’s a cheap investment. If you don’t have one, add a little bit of baking soda to the boiling water when cooking your eggs. It makes peeling off the shell SO MUCH EASIER. It’s mind blowing, really. If you find yourself peeling boiled eggs often, you know how life changing that can be.
While the eggs are cooking, finely chop the onion and gherkins. Then add everything at once to a medium bowl. Use a fork to mash the eggs into chunks and mix everything until well combined.
Season to taste and also add more mayo for a creamier consistency or more dijon for a tangier taste. It’s all about making it right and adjusting ratios to your own taste. I like adding a tiny bit of chili powder for a little spicy kick, but you can either skip it or add smoked paprika instead.
I like garnishing it with fresh dill or chives, but you can do any tender herbs you have on hand.
A Protein-Filled Breakfast Can Change Your Life
Starting the day off with protein has a very positive effect on your day. For one, it gives you more energy throughout the day. But studies also show that it helps you have better concentration and a clearer mind.
Protein is essential in building and repairing muscles and skin and helps in the production of enzymes and hormones that control our metabolism and immune system. For women, protein helps regulate hormones like estrogen and progesterone (playing a role in mood and sleep) and a lack of protein can lead to hormonal balances.
If you’re looking for more high-protein breakfast ideas, try these overnight oats with tahini, this chickpea shakshuka or a slightly different version of it with this slow-cooked chickpeas on toast and poached eggs, and for something different and fun, try this smoked salmon spread.
If you make this egg salad toast, please let me know in the comments! I’d love to hear from you and about your favorite high-protein breakfast.
Ingredients
2 eggs, medium boiled
1 tbsp red onion, finely chopped
1 tbsp gherkins, finely chopped
2 tbsp mayo
1 tbsp wholegrain dijon mustard
1/4 tsp salt
1/8 tsp chili powder
black pepper
fresh dill, for garnishing
flaky salt
1-2 sourdough bread slices, toasted
Directions
Cook the eggs: bring a pot of water to a rolling boil over high heat. Add in a little bit of baking soda to help the shell peel off easily. Gently add the eggs into the boiling water using a spoon and cook for 8 minutes. Immediately transfer the eggs after they are done cooking to a bowl filled with cold water and ice to stop the cooking process. Peel off the shell.
Meanwhile, finely chop the onion and gherkins, then toast the bread slices.
Place the eggs into a medium sized bowl, along with the chopped onion, gherkins, mayo and dijon.
Using a fork, mash the boiled eggs until broken up into chunks. Mash and stir until well combined. Season with salt, pepper, and chili powder. Taste and adjust seasonings as needed.
Assemble: top toast slices with the egg salad. Sprinkle a pinch of flaky salt over top and garnish with fresh dill. Serve.
@heythereannao let’s make breakfast
♬ Lost - Autumn's Grey Solace
thank you for this! i’ve been looking for a complementary partner to when I make japanese style egg salad and this fits the bill! egg salad is so underrated! 🙂 Mike
truly underrated! Japanese style egg salad?? sounds really good!!