The Ultimate Soft-Boiled Egg Salad Breakfast

By Viome Team

Start your day with a burst of flavor, nutrition, and gut-friendly ingredients with this innovative take on the classic egg salad. By using soft-boiled eggs instead of hard-boiled ones, we're creating a creamy, luxurious, satisfying, and adaptable breakfast. This recipe is perfect for those looking to shake up their morning routine, support their digestive health, or seek a protein-packed meal to fuel their day.

Say yes to the eggs

Eggs are a nutritional powerhouse packed with high-quality protein, essential vitamins, and minerals. A single large egg contains about 6 grams of protein and only 78 calories. They're rich in choline, which promotes regular cell activity, and lutein, which is beneficial for eye health. The soft-boiled eggs in this recipe provide all these benefits while maintaining a creamy, runny yolk that adds richness to the salad.

Caveat: egg salad is not for everyone. While 25% of Viome users have chicken egg yolk as a superfood, 36% of you are recommended to avoid it because eggs are high in saturated fat, which may need to be limited for those with elevated cholesterol levels. 73% of Viome can enjoy egg whites, which are just as tasty and remain a great source of protein and nourishment!1

Greek yogurt, a healthier alternative to mayonnaise, adds extra protein and probiotics to support gut health. Fresh vegetables and whole-grain bread contribute fiber, vitamins, and complex carbohydrates, making this a well-rounded meal to start your day.

Discover the long history of egg salad

While the exact origins of egg salad are hazy, they likely evolved from earlier dishes in the 19th century. The concept may have descended from an English salad called salmagundi, which sometimes included hard-cooked eggs. In the United States, an early recipe for "egg salad" appeared in an 1899 Ohio newspaper, though it used butter instead of mayonnaise and included chicken.

The popularization of mayonnaise in the U.S. around 1905 likely contributed to the development of egg salad as we know it today. Interestingly, the 1886 "Mrs. Crown's American Lady's Cookery Book" was the first to suggest boiled eggs as a suitable sandwich filling, paving the way for the classic egg salad sandwich.

A few fun facts to know about eggs:

Egg yolks are one of the few foods that naturally contain Vitamin D.
The color of a chicken's earlobes can predict the color of the eggs it will lay. White earlobes usually mean white eggs, while red earlobes often indicate brown eggs.
A hen turns her egg nearly 50 times a day to keep the yolk from sticking to the side of the shell.
The perfect soft-boiled egg is a matter of precise timing. The proteins in egg whites begin to coagulate at 144°F (62°C), while egg yolks start to thicken at 149°F (65°C). This slight temperature difference lets us achieve a fully set white, creamy, runny yolk.

Soft-Boiled Egg Salad Breakfast Bowl Recipe

Ingredients (serves 2):

4 large eggs
1/4 cup Greek yogurt
1 tablespoon Dijon mustard
1 tablespoon fresh chives, finely chopped
1 tablespoon fresh parsley, finely chopped
1/2 avocado, diced
1/4 cup cherry tomatoes, halved
1 radish sliced
2 cups mixed salad greens
Salt and freshly ground black pepper to taste
Optional: 2 slices whole grain bread, toasted and cubed
Optional: 1 teaspoon everything bagel seasoning

Instructions:

Bring a medium pot of water to a gentle boil. Carefully lower the eggs into the water using a spoon. Set a timer for exactly 3 minutes for perfectly soft-boiled eggs. (for firmer eggs, cook for 4 minutes)
While the eggs are cooking, prepare an ice bath in a large bowl. When the timer goes off, immediately transfer the eggs to the ice bath using a slotted spoon. Let them cool for about 2 minutes.
Gently crack and peel the eggs under cold running water. This helps remove the shell more easily. The Greek yogurt, Dijon mustard, half of the chives, and half of the parsley in a medium bowl. Season with salt and pepper to taste.
Carefully move the peeled eggs into the yogurt mixture and gently fold them in, being careful not to break them up too much.
Arrange the mixed salad greens in two serving bowls. If desired, top with the soft-boiled egg mixture, diced avocado, cherry tomatoes, sliced radish, and toasted bread cubes.
Sprinkle the remaining chives and parsley over the top. Add a sprinkle of everything, such as bagel seasoning, for extra flavor and crunch.
Serve immediately and enjoy your delicious and nutritious breakfast!

Need to skip the egg yolk? No problem

For those who need to avoid egg yolks due to health concerns, such as cholesterol issues or dietary restrictions, this egg salad recipe can be easily modified to accommodate your needs. Instead of whole eggs, you can make a delicious egg white salad that retains much of the texture and flavor of the original recipe.

To modify the recipe, simply use only the egg whites from 8-10 eggs instead of the 6 whole eggs called for in the original recipe. Hard boil the eggs instead of soft boiling, then carefully separate the whites from the yolks after peeling. Chop the egg whites and proceed with the rest of the recipe as directed, mixing them with the mayonnaise (or Greek yogurt for an even healthier option), mustard, lemon juice, and other ingredients. You may need to slightly adjust the mayonnaise or Greek yogurt amount to achieve the desired consistency, as egg whites alone can be drier than whole eggs.

This egg white version will be lower in calories and cholesterol while still providing a good source of protein. To restore some of the richness the yolks would have provided, consider incorporating a small amount of mashed avocado or a tablespoon of olive oil into the mixture. These healthy fats will help create a creamier texture and a more satisfying flavor profile. Additionally, you should increase the herbs and seasonings slightly to compensate for the milder flavor of the egg whites alone.

Try these variations to keep it interesting

One of the best things about this recipe is its versatility. Here are some ideas to change it up throughout the week:

Mediterranean: Add crumbled feta cheese, sliced Kalamata olives, and a drizzle of olive oil.
Southwestern: Include diced bell peppers, black beans, and a sprinkle of cumin and chili powder.
Asian-inspired: Mix some edamame, sliced cucumber, f sesame oil, and soy sauce drizzle.
Smoked salmon: Add small pieces of smoked salmon and capers for a luxurious twist.
Green goddess: Blend the Greek yogurt with fresh herbs like basil, cilantro, and dill before mixing with the eggs.

Eating eggs is a great way to support gut health

This soft-boiled egg salad breakfast isn't just delicious and versatile; it's also beneficial for gut health. Eggs are generally easy to digest and can be gentle on the stomach, making them a good choice for those with sensitive digestive systems. They're also rich in protein, which stimulates stomach acid production, which is essential for correctly breaking down food.

Greek yogurt adds probiotics to the dish, supporting a healthy bacterial balance in the gut. Probiotics have been linked to improved digestive health and may even positively affect mental function. Vegetables like spinach, tomatoes, and avocado enhance the flavor and texture and boost the dish's nutritional profile. Spinach is rich in fiber and polyphenols, which can promote gut health, while avocados provide healthy fats and fiber, contributing to satiety and digestive health.

To further enhance the gut-health benefits and nutritional value, you can mix in your Viome superfoods or explore other options if they are on your Viome p,lan such as:

Chia seeds: Packed with fiber and omega-3 fatty acids, supporting digestive health.
Hemp seeds: Rich in protein and healthy fats, adding a nutty flavor and extra nutrition.
Berries: High in antioxidants and fiber, benefiting gut health.
Nuts: Providing healthy fats and additional protein.
Quinoa is high in protein and fiber and excellent for gut health.