Fridge Friend Recipes
Creamy Tzatziki Egg Salad Toast recipe
A fresh, creamy egg salad lifted with tzatziki and sharp pickled vegetables, perfect piled onto toast or crispbread for a quick savoury bite.
15 min · Easy · British Jump to method
Ingredients
- 4 Eggs
- 3 tbsp Tzatziki
- 40g Pickled vegetables
- 2 tbsp Yoghurt
- 15g Butter
- 4 slices Bread
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 386 kcal |
| Protein | 16.3 g |
| Carbohydrates | 26.4 g |
| Fat | 22.4 g |
| Saturated fat | 8 g |
| Fibre | 2.1 g |
| Sugar | 3.2 g |
| Sodium | 430 mg |
Why this works
A filling, moderate-calorie toast dish with good protein from eggs, but relatively high in saturated fat and sodium from butter, bread and pickled components.
High-quality protein. Eggs provide complete protein, supporting satiety and muscle repair.
B vitamins and choline. Eggs contribute vitamin B12, riboflavin and choline, which support energy metabolism and normal brain function.
Sodium and saturated fat to note. Butter, bread and pickled vegetables increase saturated fat and salt, so this is less suitable for low-salt or heart-focused diets if eaten often.
Method
- Boil the eggs for 9 minutes, then cool, peel and chop them.
Start the timer as soon as the water returns to a lively boil so the yolks set properly; if you want a cleaner chop, cool the eggs in iced water until completely cold before peeling to stop the residual heat from greening the yolks.
- Stir the chopped eggs with tzatziki and yoghurt until creamy.
Use a fork and mash just enough to bind the mixture while leaving some small pieces for texture, and stop as soon as it looks glossy rather than overmixing into a loose paste.
- Fold in finely chopped pickled vegetables for crunch and tang.
Pat the chopped pickles dry before folding them in so the salad does not turn watery, and aim for evenly sized pieces so the crunch is distributed in every bite.
- Toast bread if using, then spread with butter and spoon the egg salad on top.
Toast the bread until the edges are pale gold and crisp rather than deeply browned, then butter it while still warm so the spread melts slightly and creates a barrier against sogginess.
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