Whether you have a FODMAP intolerance, a sucrose intolerance, or both… this simple-yet tasty low sucrose, low FODMAP egg salad recipe might make lunches more interesting and enjoyable!
You can try this egg salad over a bed of greens, sandwiched in between some low FODMAP bread of your choice (if starch is tolerated), or with a side of you-friendly veggies and crackers.
I hope you enjoy it!
Disclaimer: This recipe has not been customized to suit your bio-individualized needs and food preferences. Consult with a gut health dietitian 1-1 for customized meal ideas.
Affiliate disclosure: This post contains several affiliate links*. As an Amazon Associate, I may earn a commission on qualifying purchases at no extra cost to you!
Table of Contents
Ingredients
Hard-boiled eggs
We can’t have an egg salad without eggs! Hard-boiled eggs are made up exclusively of fats and proteins, which means they’re naturally low sucrose and low FODMAP (since sucrose and FODMAPs come from carbohydrates).
Low sucrose, low FODMAP mayo
Believe it or not, mayonnaise (which is made up primarily of eggs, oil, and vinegar) isn’t always low sucrose and low FODMAP.
That’s because some types of mayo contain garlic (a FODMAP), and many commercially-made mayonnaise are made with added sugar.
The following mayonnaise I’ve tried first-hand – and loved:
You could also make your own mayonnaise using olive oil or an oil of your choice.
Dijon mustard
Just a teaspoon of Dijon mustard goes a long way to add a little extra tanginess and flavor to your egg salad dish.
(I don’t find that I can taste the mustard flavor in this recipe. However, if you don’t like mustard, you could try the recipe without it and see if you notice a difference!)
Celery or scallions
In this recipe you can include diced celery or the green parts of scallions, which both go great in egg salad for adding some crunch, green color, fiber and vitality.
Celery is naturally low in sucrose (relevant if you have a sucrose intolerance).
If relevant, a low FODMAP serving of celery would be about 1 to 2 teaspoons of celery.
Alternatively you could add 1 to 2 teaspoons of sliced green parts of scallions which give more of an onion flavor while still adding crunch.
Paprika (optional)
Paprika is typically very well-tolerated among my clients with irritable bowel syndrome (IBS) as well as small intestinal bacterial overgrowth (SIBO) and congenital sucrase-isomaltase deficiency (CSID).
Just a dash of this low sucrose, low FODMAP spice will add a nice burst of color and flavor to the dish
The recipe
Ingredients
- 3 eggs
- Water (for boiling the eggs)
- 1 to 1.5 tablespoons unsweetened, garlic-free mayonnaise
- 1 teaspoon Dijon mustard
- 1 to 2 teaspoons diced celery or chopped green scallions
- Dash of paprika
Directions
- Place eggs in a saucepan or small stove pot and cover with water until fully submerged.
- Boil the eggs until fully cooked. (Check out Martha Stewart’s tips on how to make hard-boiled eggs here!)
- Let the boiled eggs (still intact) cool at room temperature for about 10 to 30 minutes before refrigerating and then peeling.
- Peel the eggs after they have cooled.
- Place the peeled hard-boiled eggs in a small bowl and dice or mash them into small pieces.
- Add mayo and mustard, and mix well.
- Stir in the celery or scallions.
- Sprinkle with a dash of paprika.
- Enjoy with fresh veggies, crackers, or sandwiched between 2 slice of you-friendly bread.
Single-Serving Egg Salad (Low Sucrose, Low FODMAP)
Ingredients
Equipment
Method
- Place eggs in a saucepan or small stove pot and cover with water until fully submerged.
- Boil the eggs until fully cooked. (Check out Martha Stewart’s tips on how to make hard-boiled eggs here!)
- Let the boiled eggs (still intact) cool at room temperature for about 10 to 30 minutes before refrigerating and then peeling.
- Peel the eggs after they have cooled.
- Place the peeled hard-boiled eggs in a small bowl and dice or mash them into small pieces.
- Add mayo and mustard, and mix well.
- Stir in the celery or scallions.
- Sprinkle with a dash of paprika.
Nice one