Of which 2.8 g sugars and 2.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Calcium (yogurt)
Allergens gluten, egg, milk, mustard
Egg salad without mayo
Creamy with yogurt, ready in 15 minutes.
Ingredients
- 6 eggs (300 g / 10½ oz)
- 60 g (2 oz) plain low-fat yogurt or cottage cheese
- 60 g (2 oz) cucumber, chopped
- chopped parsley, to taste
- 1 tsp Dijon mustard (5 g) — optional
- ½ lemon, juice only (15 g / ½ oz)
- salt and pepper, to taste
- bread or a wrap — optional, to serve, not included in the macros
Method
- Cook the eggs in boiling water for 10 minutes. Drain, cool under cold water, peel and cut into small pieces.
- Finely chop the cucumber and parsley.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.