Trader Joe’s Egg White Salad: Best 5 Health Benefits

Trader Joe’s Egg White Salad is a great lunch option with some protein and fiber, but it can also pack a punch when you’re looking for some benefits. This is not your average egg salad recipe.

It’s been said many times that the key to a better diet is to get more protein, so you will find it in abundance in this salad.

The next most important thing on your list of priorities is fiber, and Trader Joe’s keeps their salads high on the list of goodness.

Trader Joe’s Egg White Salad Recipe


  • 2 hard-boiled eggs halved lengthwise and sliced
  • 1/3 cup finely chopped celery
  • 1/3 cup finely sliced red onion
  • 1/4 tsp black pepper
  • 5 tbsp fat-free mayonnaise
  • 2 tsp white wine vinegar
  • (Optional) lettuce leaves


Mix all ingredients in a bowl until the salad is well coated. Serve over shredded lettuce leaves. The salad could be served with the optional lettuce, but it is not needed and takes away from the flavor of the salad.

What Salad Dressing Goes On Trader Joe’s Egg White Salad?

Although the salad dressing is not included in the ingredients list, you really need to add it to make it a salad. The original recipe calls for fat-free mayonnaise and white wine vinegar.

You could use any fat-free dressing, but Trader Joe’s has its own line of dressings that are both tasty and good for you.

How Do You Eat Trader Joe’s Egg Salad?

The egg salad can be eaten as a side dish or on bread for lunch. It is a perfect way to get your protein intake in and fill up on fiber at the same time.

What Is A Good Side For Trader Joe’s Egg White Salad?

Trader Joe’s has many sides that would be a good match with their egg salad. The original recipe calls for sliced red onion and celery, but roasted red peppers or tomatoes can also be used. The original recipe also calls for lettuce, but you can also try adding other leafy greens instead.

Nutrition Facts Per Serving:

A 2 Tbsp serving has about 60 calories and about 1 gram of fat. It has over 100% of your daily recommended intake (DRI) for Vitamin B12, 50% for Vitamin C, 100% for Vitamin A, and 35% for Calcium. It is low in Cholesterol and Sodium at 10 mg per serving.

Are Egg Salads Good For You?

The great thing about Trader Joe’s Egg White Salad is that it combines many great foods into one delicious dish. You have many nutrients like protein and fiber that are great to keep you full longer, so you are not hungry again as quickly.

You also get the added benefits of a low cholesterol and sodium content, which will help you lower your risk for heart disease.

Trader Joe's Egg White Salad
Trader Joe’s Egg White Salad

Can You Lose Weight Eating Egg Salad?

Trader Joe’s Egg Whites Salad Recipe is made up of a variety of good food that will keep you full and healthy. The egg whites are filled with protein, so they will not put weight on as quickly as other proteins.

If you combine the salad with a low-fat dressing, you can use less butter or oil to make it and still get the same flavor profile in your salad. This will cut down on how many calories are in your salad, making it an easy way to eat a healthy lunch.

Best 5 Health Benefits Of Trader Joe’s Egg White Salad

1. Protein

Protein is an important part of any diet, and Trader Joe’s Egg White Salad Recipe has a lot in it. You can get even more protein by including the optional lettuce into your salad, making it an even better choice for your diet.

If you are looking to build muscle while getting rid of fat, protein is key to accomplishing your goal. By adding this salad to your daily meals, you will be getting a good dose of protein that will keep you full until dinner time. The essential amino acids found in this salad will also assist with muscle building and recovery.

2. Fiber

Trader Joe’s Egg White Salad Recipe is chock full of fiber. You can find a great deal of fiber in eggs, but you also have chopped red onion and celery to add more fiber to your overall salad.

The fiber will keep you from passing any nasty toxins through your digestive tract and clean all the good stuff out of the body as well.

By having more fiber going through your digestive system, you are less likely to have health issues that come with not passing the good stuff out in order for it to be removed.

3. Calcium

Calcium is a mineral that plays a big part in keeping bones strong, keeping muscles healthy, and aiding with making new teeth. Calcium is a tricky mineral to get into your diet, and Trader Joe’s Egg Whites Salad Recipe has you covered with 35% of the recommended daily intake.

When you are getting Calcium from food, you are not getting unnecessary amounts of fat and cholesterol that are found in milk products.

The egg whites also have a good amount of magnesium, which will help with keeping your nerves healthy and increasing your energy levels.

4. Vitamin A

Vitamin A is an important vitamin that keeps your eyes healthy and prevents some types of cancer. You can get Vitamin A in the egg whites, but you will get more if you toss some lettuce into the salad as well. Vitamin A is also good for your skin and keeps it looking younger and longer.

5. Vitamin B12

Trader Joe’s Egg White Salad Recipe is low in fat, high in protein, and has an abundance of Vitamin A and Calcium, but you can really up the benefits with a little bit of lettuce.

You get over 100% of your daily value of Vitamin B12 from this salad. Plus, you lower your risk for heart disease and boost your immune system by including this salad in your diet plan.

The Bottom Line

If you are looking for a tasty side dish or lunch that will keep you full until dinner time, Trader Joe’s Egg White Salad Recipe could be the answer to all of those cravings.

This delicious recipe will be a hit at your next picnic or BBQ. So grab yourself a jar and get to making your own on the next day you have a hankering for it. You will not be disappointed!


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.