Healthy Egg Salad Recipe Like Trader Joes Egg White Salad

Creating a healthy egg salad recipe takes patience and a lot of trial and error. I love egg whites. They’re so full of protein and don’t require many of my Weight Watcher Smart Points. Healthy Egg Salad RecipeWhen I stumbled upon Trader Joes Egg White Salad for only 1 Smart Point, I had to buy it. It’s amazing; so tangy, with just the right amount of spices. But, at the $3.99 per tub price, I knew I needed to try my hand at replicating the recipe. I got pretty close with what I had on hand and my recipe makes about twice what the Trader Joe’s brand yields for only 1 Weight Watchers Smart Point. Here’s what I did.

Healthy Egg Salad Recipe

Ingredients

  • Egg whites – 6
  • Chobani Plain Greek Non Fat Yogurt – 1/4 cup
  • Yellow Mustard – 2 tsp
  • Chopped celery – 1/2 rib
  • Dill pickles  – 1 tbsp
  • Sea Salt – 1/2 pinch
  • Minced Onion* – 1 tbsp

*I didn’t have chives on hand so I used minced onion. If you use chives I think the healthy egg salad recipe will match Trader Joes much better.

Preparation

  1. Cut the egg whites into small pieces and place them in a bowl.egg white salad recipe
  2. In a separate bowl combine the mustard, sea salt, and onion or chives.
  3. Add the mixture to the egg whites.
  4. Add the pickles and chopped celery.
  5. Chill and serve cold.

Results

I noticed that my healthy egg salad recipe didn’t turn bright yellow like the Trader Joe’s recipe. I didn’t see any yellow dye in theirs so I suspect it was due to the type of mustard powder they used or perhaps the turmeric gave it a brighter yellow shade than mine. Never the less, I wasn’t a fan of the bright neon color anyway. The next time I make it, I’ll be sure to have some chives on hand. As much as I loved this copy cat healthy egg salad recipe, I’m confident that it would be better with chives instead of minced onion. But, hey…a girl’s gotta use what she has on hand.

I also didn’t use any sugar or sweeteners because I am trying to reduce added sugar. I bet if you add a touch of sugar that this recipe will be killer. Just less healthy.

The weight watchers points on this recipe is 1 Smart Point for the entire bowl. It yields twice what the Trader Joe’s recipe yields.

Healthy Egg Salad Recipe Cost Breakdown

Healthy Egg Salad

The egg white salad at Trader Joe’s cost was pretty steep in my opinion. But, if you’re hurting for time, it’s worth it.

  • Eggs – $7.50/for 7 1/2 dozen at Sams Club – .10 each
  • Mustard – .99/bottle – .01
  • Pickles – 3.99/gallon jar – .10 each pickle
  • Celery – .99/bunch – .10 each rib
  • Yogurt – $4.98/32 oz tub – .32 for 2 oz
  • Salt – likely on hand – .01
  • Minced Onion – .99/bottle at the dollar store – .05
  • Total = .87 for twice what you get at Trader Joe’s. So really it’s only 44 cents vs. the $3.99 tub at Trader Joes. Plus, you never have to worry about your healthy egg salad recipe being recalled.

Healthy Egg Salad Recipe Printable

I made a printable of the healthy egg salad recipe. Please share it with your friends! I hope you find it useful. If you try this out and make it better, please add your modifications in the comment for everyone else to try. If you’re looking to start the Weight Watcher’s plan, here’s the top post on my blog for finding the best deal. If you’d like a printable Trader Joes shopping list with Weight Watcher’s Smart Points, I’ve developed that too.

Healthy egg salad recipe printable

 

 

 

 

 

 

 

 

Trader Joe’s Weight Watchers Smart Points Shopping List  

I’ve been super busy over the summer so having my Trader Joe’s Weight Watchers Smart Points shopping list handy has been a blessing.Trader Joe's Weight Watchers Smart Points Shopping List   I’ve spent literally hours putting this list together and organizing it by the number of Weight Watchers Smart Points and then by isle. This helps me   save time during my Trader Joe’s shopping experience.

You can download a printable copy of my Trader Joe’s Weight Watchers shopping list and receive helpful healthy tips by completing the form below or by clicking here. If you see anything that needs updating, just let me know by leaving a comment. That way everyone can see what needs to be updated and where I am in the process.

For those of you who are on the fence about Weight Watchers, they usually give some sort of discount. Plus when you use Ebates, it gives you the very best discount. My referral link is here (thank you for keeping my site up and running).

Download the Trader Joe’s Weight Watchers Smart Points Shopping List   & Get Healthy Tips Too!

Trader Joe’s Weight Watchers Smart Points Shopping List

Trader Joe’s Weight Watchers – 0  Smart Points

Veggies

All Fruits and Vegetables
Broccoli slaw
Riced cauliflower  – by prepackaged salad
Butternut Squash Zig-Zags – french fry substitute

Deli

Celebrity Black Forest ham – 1 slice
Liquid egg whites – 3 tbsp
Trader Joe’s Simply Sour Cream Fat Free – 2 tbsp

Frozen

Asparagus spears
Red, green, and yellow bell pepper medley strips
Riced cauliflower

Sauces

Salsa verde
Tomatillo & Roasted Yellow Chili Salsa 2 tbsp

Pantry

Trader Joes Jalapeno Olives – 2 olives
Pickles – 1
Unsweetened applesauce – ½ cup

Trader Joe’s Weight Watchers – 1 Smart Point

Bread

Sprouted Wheat Bread Dave’s Killer 21 Seed – 1 slice
LaTortilla Factory Sonoma Carb Cutting Tortilla – 1
Whole wheat tortilla  – 1

Dairy/Deli
Non-fat French Vanilla Yogurt  – 1 oz
Reduced Guilt Chunky Guacamole – 2 tbsp.
Lite BabyBel cheese  – 1 piece
Shirataki noodle substitute – 1 bag (I personally can’t eat this)
Parmesan cheese – 4 tsp
Egg white and chive salad – 1/2 container
Trader Joe’s lite mozzarella cheese – 1 oz
Turkey style Canadian Bacon – 3 slices
Uncured chicken hot dog – 1 

Frozen

Chicken cilantro mini won tons – 4 pieces
Langostino tails – 3 oz
Shredded hash browns 1 oz.
Trader Joe’s Pork Gyoza  – 1 piece

Sauces

Giotto fat-free pizza sauce – 1/4 cup
Fat-free spicy bean dip – 1/4 cup
Trader Joe’s Queso Cheese dip – 2 tbsp
Mango Pineapple Salsa – 1 tbsp
Low Fat Parmesan Ranch Dressing – 2 tbsp.
Trader Joe hummus  – 1 tbsp

Snacks
Turkey jerky – 1oz
Butterscotch shortbread buttons ­- 1 tiny cookie
Trader Joe’s turkey bacon – 3 slices

Pantry

Tuna fish (canned) in water  1/2 cup
Unsweetened chocolate almond milk – 1 cup (substitute for hot chocolate)

Trader Joe’s Weight Watchers – 2 Smart Points

Breads

Apple cranberry bran muffin  

Sauces

Giotto traditional Marinara sauce – 1/2 cup
Ming’s fat-free Sesame Soy Ginger Vinaigrette – 2 tbsp
Cilantro salad dressing – 2 tbsp.
Tomato-less salsa – 2 tbsp

Dairy/Deli

Reduced guilt chicken salad – 1/2 cup
Feta spread  – 2 tbsp
Soy milk creamer  – 2 tbsp
Organic half & half – 2tbsp
Mild cheddar cheese stick -1
Lite sour cream – 2 tbsp
Trader Joe’s part skin string cheese  – 1
Organic Light String Cheese – 1
Trader Joes Soy Chorizo – 1 oz
3 layer hummus – 2 tbsp

Frozen

Shrimp stir fry – 1 3/4 cup
Mahi burger – 1
Salmon patty 

Snacks

Gorgonzola crackers – 15 (I love these)
Trader Joes Organic Dark Chocolate Bar – 1 square
Sea Salt Brownie Petites – 1 piece

Trader Joe’s Weight Watchers – 3 Smart Points

Breads

Trader Joe’s British Style Crumpets – 1
Organic Bread Honey Sweet Whole Wheat – 1
Trader Joes everything bagel thins – 1
Trader Joe’s multigrain slim sandwich bread – 1
Ciabatta roll – 1

Frozen
Ming’s Asian vegetables with Beijing style soy – 1/4 pkg
Miini churros – 1
Chile Lime Chicken Burgers – 1
Trader Joe chili lime chicken burger – 1
Fully Cooked Turkey Meatballs – 2
Turkey Burger Patty – 1
Vegetable Fried Rice – ½ cup
Shrimp stir fry – ½ bag

Dairy/Deli

Brie cheese 1 mini
Chicken Chardonnay sausage – 1
Sweet Italian chicken sausage – 1
Pomegranate Flavored Greek Yogurt – 1 container

Pantry
Better’n Peanut Butter  – 2 Tbsp
Microwave brown rice –  1/2 cup
Refried beans  – 1/2 cup

Snacks

Original savory thin mini rice crackers – 37
Trader Joe’s pretzels slim – 23
Reduced guilt chips  – 14
Reduced guilt popcorn – 2 1/2 cups
Reduced Guilt Organic White Corn Tortilla Chips – 14
Original Savory Thin Mini Crackers – 1oz
Reduced Guilt Pita Chips with Sea Salt  – 8
Gorgonzola  crackers – 37
Thin Edamame crackers – 38

Sauces 

Organic Maple Syrup – 1 Tbsp

4 Weight Watchers Smart Points

Bread

Gluten Free Whole Grain Bread – 2 Slices
Whole Grain Flour Tortilla with Rolled Oats and Flax Seeds – 1

Deli

Trader Joe’s Greek coconut cream yogurt cup
Chicken sweet apple sausage – 1
Almond Mozzarella Style Shreds Cheese Alternative – 1 bag

Frozen
Zucchini fries  – 1 cup
Trader Joe’s chicken tamale  – 1
Trader Joe’s Shepard’s Pie – 1/2
Trader Joes veggie Masala burger  – 1
Trader Joe pizza veggie burger  – 1
Barbecue chicken teriyaki – 1 cup
Cooked or frozen organic brown rice – 1 cup
Trader Joes crab cakes – 2
Thai chile burger – 1
Trader Joe’s Mango Waffles
Reduced Guilt Mac & Cheese – ½ box
Mini Chicken Tacos – 3

Snacks

Quinoa & Black Bean Infused Tortilla Chips  – 8
Quest bar-  most flavors
White cheddar corn puffs – 2 1/2 cups
Trader Joes sour cream and onion corn puffs – 2 1/2 cups
Reduced fat cheese crunchies – 33
Reduced fat cheese puffs- 35 

Pantry

Barbara’s Puffin cereal  – 5/8 cup
Trader Joe’s Multigrain O’s cereal – 1 cup
99% fat free microwave popcorn – 1 bag

Sauces 

Greek style Feta Dressing – 2 tbsp

I hope this Trader Joe’s Weight Watchers Smart Points shopping list makes your day a little bit easier.  The summer is wrapping up here and the kids are back to school. That means that I can get back to my normal gym routine. Hooray! I hope you’re summer was amazing and that you continue to live the life you deserve.

Does Weight Watchers Work?

Founded in the United States, Weight Watchers offers a variety of products and services to help their members’ loss weight and maintain it. Does Weight Watchers Work?The key focus behind Weight Watchers is to utilize a science-driven strategy to help their members lose weight by developing beneficial habits, including exercising, eating smarter and taking advantage of the program’s support via online tools and meetings. The question of the day is – does Weight Watchers work? The following will help you make an informed decision.

Weight Watcher’s Claim to Fame

Weight Watchers isn’t a fad diet. It’s been around a long time. You can eat just about anything you want on the Weight Watchers weight loss plan – steak, pasta, and even ice cream. That said, the program encourages you to opt for healthy food choices while using their points system. The weight loss program advertises that it’s more of a lifestyle change than a “diet,” teaching you how to eat healthier, exercise more and yes, achieve sustainable weight loss.

Smart Points System

Weight Watcher’s SmartPoints program sticks with the program’s low carb/high protein model. You’ll set up a SmartPoints target, based on your goals and your lifestyle. Provided that you keep within your daily goals, you’ll be able to use the points any way you’d like, even consuming desserts and alcohol. What’s important to note is that lower calorie, healthier foods have fewer points. Being able to eat more of the healthy food choices means you’ll feel satisfied faster, diminishing those hunger pains.

Fast Weight Loss

If you stick to the Weight Watcher’s plan and eat a lot of healthy carbs in the form of vegetables and fruits, you’ll be able to lose weight faster than if you eat processed carbs like bread and pasta. Additional water is necessary to store carbs, meaning that if you don’t eat as many carbs, you’ll lose weight.

Typically the body burns carbohydrates, using them for fuel and when you significantly cut carbs, the body enters into what is referred to as ketosis, a metabolic state and starts to burn fat for fuel. Once the fat supply becomes a key source of energy, weight loss occurs.

Risks of Low Carb/high Protein Diets

A number of medical experts have voiced concern regarding low-carb/high-protein diets, including the fact that they can raise cholesterol which can lead to heart disease. Diets high in protein can lead to kidney stones and osteoporosis because high levels of protein can cause individuals to lose large amounts of calcium. Bottom line, the best low carb/high protein weight loss program will include lean meat choices and fresh fruits and vegetables.

Does Weight Watchers Work?

Does Weight Watchers Work? The short answer is yes. If the idea of using a food scale and counting calories causing you to procrastinate and put off even attempting to lose weight, the Weight Watcher’s SmartPoint based weight loss program might work well for you. Using points along with the program’s online tools, applying a specific number value to each food choice, including restaurant foods, makes it easier to stick with. The most important thing to keep in mind is that the best diet is one you can stick with, which comes down to personal preference and lifestyle. That and you need to be ready to commit to losing weight.

If you’re considering a low-carb/high protein weight loss program, check with your nutritionist or physician to make sure it’s a healthy choice for you. If you decide on the Weight Watcher’s plan, be sure to purchase it via Ebates. You’ll get a $10 gift card + a rebate of $5 or more + the current Weight Watcher’s deal. If you use my referral link, I’ll get $5 which will buy a couple of protein drinks. Thank you!