Kids Kitchen: Healthy Egg Salad Recipe
We’re interrupting our usual schedule of kids’ activities, parenting inspiration, and family-friendly food to bring you 31 days of Kids Kitchen Recipes and Activities.
Today, Elaine from Planting Peas is sharing how to make an egg sandwich with kids, so I wanted to share my easy healthy recipe for egg salad!
This easy healthy recipe for homemade egg salad is incredibly easy and replaces the traditionally-used mayonnaise for some heart-healthy olive oil.
Egg salad can also sometimes be considered a bland food, but not the way we make it! We amp up the flavour with spices and leave the salt behind.
This recipe is so easy that the kids can make it almost completely independently, after you’ve boiled the eggs.
Egg salad is normally made with hard boiled eggs, but if you’d prefer a runnier consistency, you can use a medium- or soft-boiled egg. You can make hard boiled eggs by submerging the eggs in a saucepan full of water, bringing the water to a boil, and then covering the saucepot and removing from heat to sit for 10-12 minutes. (Some people claim that adding salt to the water helps them peel easier – I haven’t noticed a difference.)
This method of cooking hard boiled eggs prevents you from overcooking the eggs, and requires less monitoring than other methods.
After the 12 minutes of steeping is up, rinse or submerge the eggs in cold water to make them comfortable to touch for peeling.
Peeling egg shells can be tedious, but it is a great fine motor skill for the kids, so try to get them to help you!
Add one tablespoon of olive oil (or other healthy oil – avocado oil, walnut oil, melted coconut oil, etc) for every two eggs in your recipe. We used four eggs for five sandwiches, so we added two tablespoons of olive oil.
You can alternatively even use a nice mustard in place of the oil, so for example using one tablespoon of dijon mustard for every two eggs.
This is a great measuring and math activity for the kids – if they’re helping!
Next, pile on the fresh spices!
We used 2 teaspoons each of mustard powder and (sweet) paprika, and then added salt and pepper to taste. (Though you can completely skip the salt.) I sometimes add curry powder, or dill weed, or even some hot sauce depending on my mood. (Dill weed is great if you’re serving with smoked salmon.)
Next is the fun part — mashing it all together with a fork. Mash the mixture until it reaches your desired consistency — some will prefer a chunkier egg salad, whereas I prefer mine to be as smooth and pureed as possible.
While you are mashing, you may notice that the mixture seems too dry and you need more oil – add it one teaspoon at a time to avoid over-saturating the egg salad.
Taste for flavour and adjust your seasonings.
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Kids Kitchen: Healthy Egg Salad Recipe
Ingredients
- 4 eggs, hardboiled
- 2 Tablespoons olive oil
- 2 teaspoons mustard powder
- 2 teaspoons paprika
- Salt, to taste
- Pepper, to taste
What is your kid’s favourite type of sandwich to make?
Check out Elaine’s post for the next step — assembling the sandwich! She’s even created a video to encourage your little chef!
Check out the rest of our 31 Days of Kids Kitchen Series here.
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Thanks for the shout-out! I like the idea of adding paprika!