Egg Salad Bagels

A Classic New York Breakfast

Growing up in Brooklyn, New York, egg salad bagels were a morning staple. Nothing tasted as good as a toasted New York bagel with egg salad for breakfast! This ritual started in middle school, when my dad would stop on the way to work at our local Kings Highway bagel shop. In high school, the second we got our learners driving permits, we hit up all the Bayridge bagel shops near the campus! And all through college and into my 30’s, after a late night out partying in the city, I remember rolling out of bed the next morning with my friends (and later my husband) to head straight to Murray’s Bagels in Chelsea or Greenwhich Village.

Your New Favorite Egg Salad

Thinking back what was in those egg salads, I decided to try to create that taste, but healthier and less caloric. My first thought was to ditch the mayo, and to use only one egg yolk (or none at all). Instead, a zero-calorie Dijon mustard would replace the creaminess of the mayo, with some added tahini. Red onion, some Bubby’s pickles, and a few capers thrown into the mix would give it that nostalgic, NY egg salad taste. The “Everything But the Bagel” seasoning is the final touch! What You’ll Need:

Mayo-free, dairy-free, and using only egg whites, this light and healthy egg salad is still packed with flavor. Let’s get to it!

• 6 hard-cooked egg whites

• ½ cup celery, finely chopped

• ½ cup pickles, finely chopped

• 2 tablespoons red onion, finely chopped (you can also substitute scallions)

• 1 tablespoon sunflower seeds

• 1-2 teaspoons capers

• 1 tablespoon zero-calorie Dijon mustard

• 1 tablespoon tahini

• Salt and pepper, to taste

• Everything But the Bagel Seasoning, to taste

• ½ teaspoon maple syrup, optional

How to Make This Easy Egg Salad

It’s so easy to make this delicious, New-York-style dish. All you have to do is combine, mix and voila!

1. If you haven’t already, finely chop the celery, pickles, and red onion. Place in a medium-sized bowl, along with the egg whites.

2. Measure all of the remaining ingredients into the bowl.

3. Mix well Until combined.

4. Serve on all-natural millet bagels like these by DeLand Bakery.

Tips for Success

• Meal Prep: I try to keep meal prep in mind while I’m cooking, and this recipe is a really good one to double. Making extra saves time later and helps to keep the fridge stocked with healthy options. 

• Keep It Simple: When it comes to bagels, I always recommend all-natural options with minimal ingredients, usually found in the frozen section. These are much healthier and less caloric than standard bagels on the shelf with all of their preservatives and artificial ingredients. A good option are the frozen bagels from DeLand Bakery, these are the only bagels I use in my house. See below for more info on where to get there and coupon codes!

• Beyond the Bagel: This egg salad is also great on its own, tucked into a pita, spread over toast, or in a wrap! Some brands I like for baked goods like wraps and bread include Food For Life (famous for their Ezekiel bread, but they also make wraps, English muffins, etc.) and Mission brand “Carb Balance” tortillas.

*DeLand Bakery has a great ongoing promotion to get 15% off of your order if you leave a review on their website (www.delandbakery.com). You can also get 10% off with coupon code “DrDiane.” They’re sold in the Florida Whole Foods frozen departments, or on their website nationwide, which my out of state clients order from all the time!

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Egg Salad Bagels

Yield

2 serving

Author

Dr. Diane Neman

Prep time

10 Min

Cook time

10 Min

Total time

20 Min

Ingredients

Egg Salad

• 6 hard-cooked egg whites
• ½ cup celery, finely chopped
• ½ cup pickles, finely chopped
• 2 tablespoons red onion, finely chopped (you can also substitute scallions)
• 1 tablespoon sunflower seeds
• 2 teaspoons capers
• 1 tablespoon zero-calorie Dijon mustard
• 1 tablespoon tahini
• Salt and pepper, to taste
• Everything But the Bagel Seasoning, to taste

Instructions

1. Hard boil 6 eggs by placing eggs into pot with cold water and bring to boil for 10 minutes.
2. Meanwhile, finely chop the celery, pickles, and red onion. Place in a medium-sized bowl.
3. Measure all of the remaining ingredients into the bowl.
4. Transfer eggs to bowl of water with ice to let them cool for 5 minutes.
5. Peel egg shell and remove egg yolks. 
6. Chop egg whites and add into bowl with other ingredients.
7. Mix well until combined.
8. Serve on all-natural bagels like these millet bagels by DeLand Bakery.

Calories

134.39

Fat (grams)

6.38

Sat. Fat (grams)

0.82

Carbs (grams)

6.41

Fiber (grams)

1.89

Net carbs

4.51

Sugar (grams)

2.26

Protein (grams)

13.55

Sodium (milligrams)

1155.92

Cholesterol (grams)

0.00