Snacks · Egg, tuna & chicken salads

Egg salad

Name: Egg salad
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4 servings
Ingredients: 6 egg, hard-boiled; 3 1/2 tbsp mayonnaise; 3 tbsp whole-milk Greek yogurt; 2 tsp Dijon mustard; 1 stalk celery, finely diced; 2 tbsp fresh chives, snipped; 1/4 tsp salt; 1/4 tsp black pepper; to finish paprika

The deli-counter classic, balanced properly: eggs in a mayo-and-yogurt dressing with celery for crunch and dijon for a spine. On toast, in lettuce cups, or off the spoon.

Time: 27 min (15 prep + 12 cook)
Servings: 4
Per serving: 211 kcal
Protein: 11 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

6 egg, hard-boiled300 g
3 1/2 tbsp mayonnaise50 g
3 tbsp whole-milk Greek yogurt40 g
2 tsp Dijon mustard10 g
1 stalk celery, finely diced50 g
2 tbsp fresh chives, snipped5 g
1/4 tsp salt2 g
1/4 tsp black pepper1 g
to finish paprika1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Boil the eggs 11 minutes, then straight into ice water — the fast chill is what keeps yolks yellow and whites tender.
Chop the eggs roughly; some chunks, some paste. Uniform cubes read as sad cafeteria.
Fold everything together gently. Taste — eggs swallow salt quietly.
Chill 30 minutes if you can wait. Paprika on top before serving.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

20% of kcal

73% water

2 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 844 kcal goes into the pot, 459 g of ingredients comes out as ~470 g of food → 179 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 179
Protein: (20%); 9 g
Fat: (76%); 15 g
Carbohydrates: (4%); 2 g
of which sugar: 1 g
Fiber: <1 g
Sodium: 352 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More snacks

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.