Low FODMAP Egg Salad

This quick, Low FODMAP Egg Salad is creamy and flavored with fresh dill and chives. It's high in protein and easy to make ahead for low FODMAP lunches.

This egg salad recipe is my low FODMAP take on a classic sandwich. It comes together quickly, especially if you already have hard-boiled eggs, and it's high in protein with fresh herbs for flavor.

Eggs are naturally low FODMAP, but traditional egg salad recipes often include onion and wheat bread. My version swaps in chives and fresh dill for FODMAP-friendly flavor, and serves it on low FODMAP bread.

My go-to is (Monash-certified) Schär's Deli-Style Seeded Bread with a couple of lettuce leaves. If it's peak tomato season, a couple of thin slices add great color and flavor. I've also enjoyed this on plain rice cakes or in lettuce cups with a side of baby carrots.

This is also a great meal prep lunch. The flavor improves as it sits, and it keeps in the fridge for a couple of days. For other low FODMAP lunch options, try my low FODMAP tuna salad or Hawaiian chicken salad.

Ingredients

To make low FODMAP egg salad sandwiches, add these ingredients to your shopping list:

• Hard-boiled eggs - 5 large
• Mayonnaise - ¼ cup (56 grams)
• Dijon mustard - 1 teaspoon 
• Fresh lemon juice - 1 teaspoon
• Paprika - pinch
• Celery seed - pinch
• Fresh chives - 2 tablespoons snipped
• Fresh dill - 2 tablespoons minced
• Salt and pepper
• Low FODMAP bread - 4 slices (or 2 servings)
• Lettuce - 2 to 4 leaves

Low FODMAP Notes

In this section, I share information on ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP.

We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you.

For more low-FODMAP serving-size info, please refer to the Monash FODMAP app and the FODMAP Friendly website or app.

Mayonnaise is low-FODMAP in servings of 2 tablespoons (40 grams). Double-check the ingredients and choose products without obvious high-FODMAP ingredients, such as onion or garlic.

Dijon mustard is low FODMAP in servings of 1 tablespoon or 20 grams. Very large servings contain moderate to high amounts of the FODMAP, GOS.

Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above ⅔ cup contain moderate to high levels of fructans.

Paprika (ground sweet paprika) is low FODMAP in servings of 1 teaspoon or 2 grams.

Dried celery seed is low FODMAP in servings of 1 teaspoon (2 grams).

Fresh chives are a low FODMAP onion substitute and remain low in FODMAPs in servings of up to 500 grams, according to Monash University. A suggested serving size is 1 tablespoon (4 grams).

Fresh dill is low FODMAP in servings up to 1 cup or 16 grams.

Low FODMAP bread options can vary greatly depending on where you live. My personal favorite is Schär Deli Style Seeded Bread (a Monash low-FODMAP certified option in the US). For more options, check out my low FODMAP bread post.

Lettuce: Iceberg, romaine, butter, and red coral lettuce have low FODMAP servings. Check the Monash FODMAP app for more details.

• Iceberg: 1½ cups (75 grams)
• Romaine: 2 cups (75 grams)
• Butter: 1¾ cups (65 grams)
• Red coral: 2 cups (75 grams)

Instructions

To make this low FODMAP egg salad recipe, simply:

Hard-boil eggs (if needed):

I prefer to use this Instant Pot method, but if you don't have a multi-cooker, here's how I hard-boil eggs on the stove: Place eggs in a single layer in a saucepan and cover with 1 inch of cold water. Bring to a boil over medium-high heat. Once boiling, remove from heat, cover, and let sit for 12 minutes. Transfer to an ice bath and cool for 5 minutes.

Prep the eggs:

Peel all 5 eggs. Halve one egg and remove the yolk; set it aside. Finely chop the remaining 4 eggs and the remaining egg white.

Make the dressing:

In a medium bowl, mash the reserved yolk.

Then, whisk in the mayonnaise, Dijon mustard, lemon juice, paprika, and celery seed.

Assemble the salad:

Fold in the chopped eggs, dill, and chives until evenly combined. Season with salt and pepper to taste.

Chill and serve:

For best flavor, cover and refrigerate for 15-30 minutes before serving. Serve cold on toasted bread with a lettuce leaf or two.

Storage

Refrigerate egg salad in an airtight container for up to 3 days. Ideally, assemble sandwiches just before serving; however, if you need to make ahead, you can minimize sogginess by sandwiching lettuce leaves between the bread and the egg salad.

Freezing is not recommended.

Variations

Fewer yolks (less fat): Egg yolks are packed with beneficial nutrients. However, if fat is an IBS troublemaker for you, reduce the yolks to 2 or 3. Separate those eggs, discard the extra yolks, and proceed with the recipe as written. Each large yolk contributes about 4.5 grams of fat.

Low-fat mayonnaise: Swap regular mayonnaise for low-fat to further reduce fat content. Low-fat mayonnaise is also low FODMAP - just check the ingredients and grab a product without onion or garlic.

Add a tomato slice (or two): Tomatoes add flavor and color to this sandwich. While larger servings of Roma and common tomatoes can be higher in FODMAPs (excess fructose), a couple of slices fit within low FODMAP limits.

Rice cakes: Serve the egg salad on a couple of plain rice cakes instead of bread. Plain rice cakes are low FODMAP and a good option when you don't have low FODMAP bread on hand or want something lighter.

Related

Looking for other low FODMAP sandwich recipes? Try these:

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