healthy egg salad

Sponsored by Eggland's Best

This Healthy Egg-Salad-Meets-Stuffed-Pepper Recipe Is the Opposite of a #SadDeskLunch

No matter how much extra time you're spending at home these days, one thing's for certain: Working from home does not equate to leisurely five-course lunches and an extended break from your screen (ha!).

In reality, while you may only be a few feet (or zero) from your kitchen table, you still need lunch ideas that are quick, tasty, and—bonus—offer extra health perks. And that's where this healthy egg salad recipe from Marissa Meshulam, RD comes in—because, yes, it checks every box.

Made with Eggland's Best eggs (which contain six times more vitamin D and 10 times more vitamin E compared to ordinary eggs, both of which are reported to support your immune system), avocados, and veggies, the healthy egg salad is served in red bell pepper "cups." It's basically egg salad, guac, and stuffed peppers all combined into one delicious meal, and takes only minutes of hands-on time.

healthy egg salad

Really short on time or extra hangry? Skip the peppers, and serve the delicious spread over a bed of greens or smeared across whole wheat toast. (Aka, not only is this lunch tasty, nutrient-rich, filling, and quick, it's versatile, too.)

Oh, and, now that you have Eggland's Best eggs on hand, use the rest of your dozen to make one of these immune-boosting recipes with—of course—eggs at the center.

Recipe: Marissa Meshulam, MS, RD, CDN
Photos: Carla Contreras

Everyday Egg Salad in Red Pepper Cups

This simple, healthy egg salad is made with ingredients you likely have on hand, and requires only minutes of hands-on time.

  • Prep Time
    3 minutes
  • Cook Time
    38 minutes
  • Servings
    2 servings


  • red bell pepper
    2 red bell pepper
  • avocado oil
    avocado oil
  • Eggland's Best eggs
    4 Eggland's Best eggs
  • medium avocado
    1/2 medium avocado
  • celery,
    1/4 cup celery, diced
  • Dijon mustard
    2 tsp Dijon mustard
  • salt
    salt to taste
  • black pepper
    black pepper to taste
  • chili flakes
    chili flakes to taste
  • chopped parsley
    chopped parsley to taste
  • chopped dill
    chopped dill to taste
  • juice of 1/4 lemon
    juice of 1/4 lemon (optional, to keep avocado from browning)
  • turmeric
    1/4 tsp turmeric (optional, to brighten the color)


  1. Preheat oven to 350 degrees F. Cut red peppers in half and remove seeds so that you have four cups. Lightly coat the outside of each with avocado oil, then bake, open side-up, on baking sheet for 25 minutes. Set aside.

  2. Place a pot of hot tap water with four Eggland's Best eggs on the stove. Turn heat on high and set a timer for 12 minutes. Cover with a lid. Once water is boiling, remove the lid, and watch to make sure the water doesn't boil over. Note: This cooks the eggs so the center is slightly soft, which makes a better egg salad because the yolk can mash with the avocado well.

  3. After 12 minutes, remove pot from stove and dump out water. Run eggs under cool water and let sit for one to two minutes to cool. Once cooled, peel the eggs immediately.

  4. In a bowl, use a butter knife and fork to chop the eggs. Add in avocado, celery, Dijon mustard, salt, black pepper, chili flakes, turmeric. Continue to use knife and fork to chop and mix all the ingredients together for a chunky texture. Once mashed, add in chopped dill and parsley.

  5. Add ¼ of egg salad to each cup, and enjoy!

    healthy egg salad

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