Do you eat eggs?  

Let’s face it, eggs are good food.  The whole egg contains a whole host of bennies for your total body health.  Egg yolks are where you get powerful antioxidants, such as lutein and zeaxanthin.  The antioxidants, which settle in the retina of the eye, decrease the risk of age-related macular degeneration.

Plus, the yolks contain vitamin D, which is loaded with health benefits from keeping your bones strong to controlling blood sugars better to fending off inflammation in the body.

Eggs can be added to so many dishes and with a mere 70 calories per egg, as well as 6 grams of high-quality protein, eggs offer great fuel any time of day. Try eggs scrambled for breakfast, in a wrap for lunch or baked into a casserole for dinner.

Eggs go well with veggies and mesh well with a plant-forward diet very easily. I love to toss colorful veggies into an egg scramble or spice up sunny-side eggs with diced roasted jalapeños or shallots and garlic. I toss a chopped hard-boiled egg into a mixed green salad for a tasty and light meal.

Today, I am whipping up tasty curried egg salad lettuce cups.  These are super simple to make and the salad can be made ahead of time and refrigerated overnight to top lettuce the next day.  You can also dollop it on toasted whole grain bread, stuff it into a pita or wrap or spoon it onto crackers.

Watch me make this recipe on WGN-TV’s Healthy Living Chicago.

Looking for a protein-packed meal? Try my Curried Egg Salad Lettuce Cups. #recipe #ontheblog #linkinbio #eggenthusiast Click To Tweet

Curried Egg Salad Lettuce Cups


Curried Egg Salad Lettuce Cups

Vicki Shanta Retelny, RDN I VSR Nutrition
Simple and delicious, these egg salad lettuce cups are packed with protein, antioxidants and a healthy spice kick with curry powder. 
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course dinner, lunch, Salad, Snack
Cuisine American
Servings 2 lettuce cups


  • 2 eggs hard boiled
  • 1 heaping tbsp Greek-style yogurt plain
  • 1 tsp Dijon mustard
  • 1/2 tsp curry powder
  • 1/2 shallot minced
  • 1 tsp fresh dill minced
  • 1 pinch salt
  • 2 Bibb lettuce leaves


  • To hard boil eggs, place in a small pot and cover with water.  Put in the stove over high heat and bring to a rolling boil.  Turn off heat immediately and cover.  Allow to sit for 10 minutes; pour out hot water and put eggs under cold water or in an ice bath to cool quickly. 
  • On a cutting board, roll the hard boiled eggs to crack the shells and gently remove the shells. Coarsely chop the eggs and put into a bowl.
  • Add yogurt, mustard, curry powder, shallots, dill and salt.  Gently mix until combined. 
  • Put a dollop of the egg mixture over each lettuce leaf.  Serve immediately.  You can make egg salad ahead of time and store in an air-tight container in the refrigerator overnight. Put on lettuce when ready to eat. Enjoy!
Keyword blood sugar control, brain healthy, eggnutrition, eggs, prediabetes, protein packed, protein packed snack, simple recipe


Enjoy eating simply,


P.S. If you try this recipe snap a picture and post on social media.  Be sure to tag me @vsrnutrition.

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