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Boiled Egg White Salad
Lunch • India
How to Make Boiled Egg White Salad (Traditional & Healthy Version)
Boiled Egg White Salad is a light and nutritious Indian lunch option that has gained popularity across the country for its simplicity, high protein content, and vibrant flavors. Traditionally, salads in India are made using fresh seasonal vegetables and are often enjoyed as a cooling accompaniment, especially during the hot summer months. This protein-rich salad combines the goodness of boiled egg whites (ubla anda safed hissa), crunchy cucumbers (kheera), onions (pyaaz), tomatoes (tamatar), and a sprinkle of chaat masala for a tangy Indian touch. In India, egg-based salads are increasingly favored by health-conscious individuals, gym-goers, and those following a high-protein diet. The use of fresh coriander (dhaniya) and lemon juice adds a burst of freshness, making it a great choice for lunch, especially during festivals like Holi or as a light meal during fasting days when only sattvic foods are consumed. This salad is quick to assemble, easy to digest, and packs in essential nutrients, making it suitable for all age groups. With the inclusion of local ingredients and Indian spices, this Boiled Egg White Salad stands out as an ideal recipe for those seeking a healthy, low-calorie, and flavorful dish. It can be enjoyed on its own, as a side dish, or even as a filling for whole wheat roti wraps. Perfect for calorie trackers and anyone looking to maintain a balanced diet while savoring authentic Indian flavors.
Ingredients(for 1 medium bowl)
- 6 large Egg whites (ubla anda safed hissa) (hard-boiled and chopped)
- 1 medium Cucumber (kheera) (peeled and diced)
- 1 medium Tomato (tamatar) (deseeded and chopped)
- 1 small Onion (pyaaz) (finely chopped)
- 2 tablespoons Fresh coriander leaves (dhaniya) (chopped)
- 1 small Green chilli (hari mirch) (finely chopped, adjust to taste) - optional
- 1 tablespoon Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 teaspoon Chaat masala (for tangy flavor)
- 1/4 teaspoon Black salt (kala namak) (optional, for taste) - optional
- 1/4 teaspoon Black pepper powder (kali mirch) (freshly ground)
Instructions
- 1
Start by boiling the eggs in a patila (deep vessel) with enough water to cover them. Boil for 10-12 minutes until hard-boiled.
12 minutes
Add a pinch of salt to prevent egg cracking.
- 2
Cool the boiled eggs under running water, peel them, and separate the egg whites from the yolks.
3 minutes
Use an ice bath for easier peeling.
- 3
Chop the egg whites into small cubes and transfer them to a mixing bowl.
2 minutes
Uniform pieces ensure even mixing.
- 4
Add diced cucumber, chopped tomato, onion, green chilli (if using), and fresh coriander leaves to the bowl.
3 minutes
Pat dry veggies to avoid excess moisture.
Why This Dish is Healthy
Egg whites are a powerhouse of lean protein, which helps build muscle and keeps you full for longer. The inclusion of raw vegetables boosts fiber intake, enhances satiety, and supports metabolism. The use of minimal oil, no mayonnaise, and Indian spices ensures flavor without extra calories. This makes the Boiled Egg White Salad an excellent choice for anyone following a weight loss, diabetic-friendly, or high-protein diet.
This Boiled Egg White Salad is low in calories, high in protein, and packed with vitamins and minerals like Vitamin C, folate, and potassium from fresh vegetables. Egg whites are virtually fat-free and cholesterol-free, making this salad ideal for heart health and weight management. The addition of lemon juice and coriander provides antioxidants, while cucumber and tomato keep you hydrated and support digestive health. This dish offers a balanced macro profile and is suitable for those monitoring their carb intake.
Pro Tips
- 💡Tip 1: Use farm-fresh eggs for the best taste and texture.
- 💡Tip 2: Add a pinch of roasted jeera (cumin) powder for extra flavor.
- 💡Tip 3: For a cooling summer twist, add a few mint leaves (pudina) to the salad.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 24 hours. Best consumed fresh. Avoid adding lemon juice until just before serving for optimal taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 70.0 kcal |
