If you’re a lover of anything buffalo, this egg salad is for you! I’m always looking for way to incorporate high protein meals and snacks into my diet and if it has buffalo sauce… even better!
I love this egg salad because it doesn’t require any cooking (besides boiling the egg), it’s thrown together in a matter of minutes, and it’s delicious!
I use this recipe to meal prep breakfast for work, but it would also be great as a party appetizer, a high protein snack, or as a lunch/dinner meal.
I don’t mean to turn this into a love story about eggs, but here’s a list of reasons why I just love them sooo much!
- They’re delicious.
- There are so many different ways you can use eggs – omelettes, sunny side up eggs, hard or soft boiled eggs, cakes/pies/muffins, egg nog, carbonara, poached eggs, Easter eggs, egg muffins, casseroles, mayonnaise (find a recipe here!)… the list goes on. WHAT WOULD WE DO WITHOUT EGGS?!
- The yolk is full of polyunsaturated fats, which can help lower LDL and reduce risk of heart disease.
- Eggs are high in protein content. A large eggs provides about 4 grams of protein from the egg white and about 3 grams from the yolk. If you’re keeping count, that’s 7 grams per egg!
- Did I mention they’re delicious?
But can’t eggs increase your cholesterol?! I always recommend doing you’re own research but here is a great article summarizing some of the evidence: https://examine.com/nutrition/will-eating-eggs-increase-my-cholesterol/.
While you should formulate your own opinion (does anyone do that anymore?), my personal belief is that eggs can be a part of a healthy diet when also paired with regular exercise, generally low carbohydrate consumption, and if eaten in moderation.
End soapbox. Hope you enjoy!
Buffalo Ranch Egg Salad
- 6 large eggs free range
- 1/4 cup celery chopped
- 1/4 cup shredded carrots chopped
- 3 tbsp hot sauce (I used Frank's Original)
- 1 tbsp compliant ranch dressing (I used Primal Kitchen)
- salt & pepper to taste
- fresh dill for garnish
- Boil the eggs for 8-10 minutes or until cooked through. You want to yolk to be solid.
- Remove eggs from the boiling water and place in an ice bath for an additional 10 minutes.
- Peel the eggs. Slice in half and seperate the egg whites from the yolks, placing them in seperate bowls.
- Add the hot sauce, ranch dressing, salt and pepper to the egg yolks. Whisk with a fork until creamy.
- Chop the egg whites into small pieces then add them to the bowl with the buffalo ranch sauce. Add the celery and carrots and gently mix until all ingredients are well incoportated.
- Garnish with fresh chopped dill.