Chicken and Egg Salad | Diabetes Strong


This healthy chicken and egg salad is one of my go-to lunch recipes. It tastes amazing, is super easy to put together, and is perfect for meal prepping!

Chicken and Egg Salad on a muffin with chives on top

My parents would often make a version of this chicken and egg salad for Sunday family lunch (with full-fat mayo, of course).

So when I moved out and got my own place, it became a daily staple because it’s so healthy, easy to make, and inexpensive.

Now, almost 20 years later, I still whip up a batch at least once a month!

How to make chicken and egg salad

The beauty of this recipe is how easy it is:

Step 1: Cook the chicken breast in the oven at 360 F (175 C) for 20 minutes (depending on size). You can check out my guide on How To Cook The Perfect Chicken Breast for a few tips and tricks to cook the juiciest chicken breast you’ve ever had!

Step 2: Cook the eggs for 8 minutes. You want them hardboiled.

Step 3: Mix fat-free mayo (or full-fat if you prefer) with curry powder. A LOT of curry powder.

Step 4: Cut the chicken breasts and eggs into bite-sized pieces and fold them into the curry mayo.

Step 5: Place the salad in the fridge for at least 10 minutes. It tastes much better when it’s slightly cool. In fact, leaving it overnight will allow the flavors to combine and intensify, making the salad even better.

That’s it! You can make a huge batch of this delicious meal just 25 minutes. And 20 of those minutes are just waiting while the chicken breast is in the oven.

The best way to hard boil eggs

For perfect hard-boiled eggs, start by placing your desired number of eggs in a saucepan. Add water until there’s about 1 inch of water above the top of the eggs.

Place a lid on the pan and turn the heat on high. Once the water reaches a rolling boil, reduce the heat to medium-high and allow to cook for 7-9 minutes.

Once the time is up, use a slotted spoon to transfer the eggs into an ice bath to stop the cooking. Allow to sit for 2-3 minutes before drying and peeling.

If you want to store hard-boiled eggs, leave them in their shells and they’ll stay fresh in the fridge for up to a week.

How much curry powder to use

The curry powder adds amazing flavor to this salad.

However, curry powder will vary in intensity depending on the brand. For me, one tablespoon is just right. But if your curry is strong, one tablespoon could be overwhelming.

I recommend adding half a tablespoon at a time and taste-testing until you reach your desired amount of flavor.

How to serve your chicken and egg curry salad

You can eat the salad as-is if you really want to, but you’ll probably want to put it on some kind of bread. Toast is the obvious choice, but I prefer multi-grain Ezekiel bread or muffins. Ezekiel bread is high in protein and has a nice firm consistency that goes really well with this dish.

If you really want to go low-carb, you can also use crunchy veggies like cucumber or celery stalks to scoop up the salad. That’s good too, but not as good as putting it on bread in my opinion.

Storage

I strongly recommend making a big batch of this salad for a quick and easy lunch all week. Plus, letting it sit in the fridge overnight deepens the flavors. So really, this dish will just keep getting better!

Be sure to store in an airtight container in the refrigerator, where it should stay fresh for 3-4 days.

More healthy chicken recipes

Here at Diabetes Strong, healthy and delicious chicken recipes are one of “our things.” Here are just a few that I think you will like:

You can also check out our roundup of the best diabetic chicken recipes.

If you try this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Chicken and Egg Salad

This healthy chicken and egg salad is one of my go-to lunch recipes. It tastes amazing, is super easy to put together, and is perfect for meal prepping!

Prep Time:5 minutes

Cook Time:20 minutes

Total Time:25 minutes

Servings:4

Chicken and egg salad

Ingredients

  • 2 cooked chicken breasts
  • 3 hard-boiled eggs
  • 2 tbsp. fat-free mayo
  • 1 tbsp. curry powder
  • Chives or basil (optional)
  • Salt (optional)

Instructions

  • Bake the chicken in the oven at 365 F (185 C) for about 20 min (check with a knife that the chicken is cooked all the way through).

  • Boil the eggs for 8 minutes.

  • Cut chicken and eggs into bite-sized pieces.

  • Mix the mayo with curry powder (I like to use a LOT of curry powder. Start with half a tablespoon and taste before adding more).

  • Combine everything in a large bowl and mix. 

  • Allow to chill in the fridge for at least 10 minutes (it gets even better if you leave it in the fridge overnight).

  • Serve on toast or muffins with chives and a little salt on top.

Recipe Notes

This recipe is for four servings of chicken and egg salad. For perfect hard-boiled eggs, place eggs in a pot and cover with water 1 inch higher than the eggs. Bring the water to a rolling boil, then cook 7-9 minutes over medium-high heat. Transfer to an ice bath for 2-3 minutes to stop the cooking process, then dry and peel. Curry powder will vary in intensity depending on the brand. I recommend adding half a tablespoon at a time and taste-testing until you reach your desired amount of flavor. Chilling your salad in the fridge overnight will deepen and intensify the flavor. You can eat this salad a few different ways. Enjoy it plain with a fork, scoop it up with crunchy veggies, or spread it on top of toast. This dish will stay fresh for 3-4 days in an airtight container in the fridge.

Nutrition Info Per Serving

Nutrition Facts

Chicken and Egg Salad

Amount Per Serving

Calories 175 Calories from Fat 49

% Daily Value*

Fat 5.4g8%

Saturated Fat 1.1g6%

Polyunsaturated Fat 0.7g

Monounsaturated Fat 1.3g

Cholesterol 187.8mg63%

Sodium 152.7mg6%

Potassium 65.9mg2%

Carbohydrates 1.6g1%

Fiber 0.8g3%

Sugar 0.7g1%

Protein 30.4g61%

Vitamin A 215IU4%

Vitamin C 1.8mg2%

Calcium 48mg5%

Iron 1.6mg9%

Net carbs 0.8g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Main Course

Cuisine: American

Keyword: chicken salad, curry chicken and egg sald, Egg salad, lunch



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