Incredible Dinner to Eat AS Much AS You Want! Low Calorie & Low Carb, Easy, Quick and Nutritious
INCREDIBLE DINNER to EAT AS MUCH AS YOU WANT! Low Calorie & Low Carb, Easy, Quick and Nutritious is a easy American recipe that serves 3. 165 calories per serving. Recipe by Patricia Delicious Nutrition on YouTube.
Prep: 20 min | Cook: 10 min | Total: 40 min
Cost: $3.62 total, $1.21 per serving
Ingredients
- 1 cup Plain Yogurt (full‑fat or Greek style, preferably with minimal ingredients)
- 1 large Egg Yolk (use pasteurized egg if concerned about raw egg safety)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 2 tablespoons Olive Oil (extra‑virgin for best flavor)
- 1/4 teaspoon Black Pepper (freshly ground)
- 1/2 teaspoon Salt (sea salt or kosher salt)
- 1/2 teaspoon Mustard Powder (or 1 teaspoon prepared mustard of good quality)
- 1 large Carrot (peeled and grated)
- 1 medium Tomato (diced)
- 1/4 cup Red Onion (finely diced; can substitute leeks for milder flavor)
- 2 stalks Celery Stalks (chopped)
- 1 cup Cabbage (shredded; green or red works)
- 2 large Egg Whites (hard‑boiled, sliced for garnish)
Instructions
Boil Egg Whites
Place the two eggs in a saucepan, cover with water, bring to a boil, then reduce to a simmer for 9 minutes. Remove, cool under cold water, peel, and slice the whites for garnish.
Time: PT10M
Temperature: 100°C
Prepare the Yogurt Dressing
In a mixing bowl combine the plain yogurt, egg yolk, lemon juice, olive oil, black pepper, salt, and mustard powder. Whisk vigorously until the mixture thickens and becomes smooth, resembling a light mayonnaise.
Time: PT5M
Prep the Vegetables
Grate the carrot, dice the tomato, finely dice the red onion (or slice leeks), chop the celery stalks, and shred the cabbage. Transfer all vegetables to a large salad bowl.
Time: PT10M
Combine Salad and Dressing
Pour the yogurt‑egg yolk dressing over the mixed vegetables. Toss gently until every piece is evenly coated.
Time: PT3M
Garnish and Serve
Arrange the sliced boiled egg whites on top of the salad for visual appeal. Serve immediately or chill for up to 30 minutes.
Time: PT2M
Nutrition Facts
- Calories
- 165
- Protein
- 15 g
- Carbohydrates
- 24 g
- Fat
- 32 g
- Fiber
- 5 g
Dietary info: Gluten-Free, Low-Carb, High-Protein, Vegetarian
Allergens: Egg, Dairy, Mustard
Ingredient Substitutions
- Instead of Plain Yogurt: Greek yogurt, Kefir
- Instead of Egg Yolk: Pasteurized egg yolk, Mayonnaise (for a less protein‑rich version)
- Instead of Lemon Juice: Lime juice, Apple cider vinegar (use half the amount)
- Instead of Olive Oil: Avocado oil, Grapeseed oil
- Instead of Black Pepper: White pepper
- Instead of Salt: Himalayan pink salt
- Instead of Mustard Powder: Dijon mustard (use 1 tsp), Whole‑grain mustard
- Instead of Carrot: Shredded jicama
- Instead of Tomato: Cherry tomatoes (halved), Canned diced tomatoes (drained)
- Instead of Red Onion: Leeks, Shallots
- Instead of Celery Stalks: Fennel stalks
- Instead of Cabbage: Savoy cabbage, Napa cabbage
- Instead of Egg Whites: Tofu strips (for vegan version)
Equipment Needed
- Mixing Bowl
- Whisk
- Grater
- Chef's Knife
- Cutting Board
- Measuring Spoons
- Measuring Cup
- Salad Bowl
- Saucepan
Critical Steps — Do Not Skip
- Emulsify the egg yolk with lemon juice before adding oil to prevent the dressing from separating.
- Boil the eggs just long enough to set the whites without over‑cooking.
- Toss the salad gently to keep the carrot crunchy.
Chef Tips from the Video
- Use full‑fat Greek yogurt for a richer, creamier texture.
- For extra crunch, add a handful of toasted pumpkin seeds or walnuts.
- A drizzle of extra‑virgin olive oil on top just before serving adds a glossy finish.
Troubleshooting
Dressing separates or looks watery.
Whisk in a little more lemon juice or add a pinch of mustard powder; the acid helps re‑emulsify.
Carrots become soggy after sitting.
Add the grated carrot just before serving or toss it with a tiny pinch of salt to draw out excess moisture, then pat dry.
Storage
Refrigerator: Store in an airtight container for up to 3 days. Keep dressing separate if preparing far in advance.
Freezer: Not recommended; texture of vegetables will degrade.
Room temperature: Do not leave out more than 2 hours for food safety.
Make-Ahead Tips
- The yogurt dressing can be prepared 2 days ahead and kept refrigerated.
- Pre‑chop all vegetables and store them in a sealed bag; add dressing just before serving.
Frequently Asked Questions
What is the cultural significance and history of a protein‑packed yogurt and egg yolk salad in American healthy‑eating culture?
In recent decades, American wellness trends have embraced high‑protein, low‑carb meals that combine probiotic dairy like yogurt with nutrient‑dense vegetables. This salad reflects that movement, offering a convenient, balanced dinner that supports gut health and weight management.
What are the traditional regional variations of yogurt‑based salads in the United States?
While the classic Greek tzatziki uses cucumber and dill, American adaptations often add a wider variety of crunchy veggies, egg yolk for extra richness, and mustard for a tangy twist, creating a heartier main‑course version like this one.
How is a protein‑packed yogurt and egg yolk salad traditionally served in American health‑focused meals?
It is typically served in a large bowl as a standalone main dish, sometimes accompanied by whole‑grain crackers or a side of roasted nuts. The dressing is poured over just before eating to keep the vegetables crisp.
What occasions or celebrations is this protein‑packed yogurt and egg yolk salad commonly associated with in American culture?
Because it is low‑calorie yet filling, it is popular for meal‑prep, post‑workout lunches, and casual dinner gatherings where guests appreciate nutritious, quick‑prep dishes.
What makes this protein‑packed yogurt and egg yolk salad special or unique in American low‑carb cuisine?
The combination of raw egg yolk with yogurt creates a velvety, mayonnaise‑like texture without added oils, boosting protein and healthy fats while keeping carbs minimal—a hallmark of modern low‑carb American dishes.
What are the most common mistakes to avoid when making the protein‑packed yogurt and egg yolk salad?
Common errors include over‑whisking the dressing, which can cause it to split, and over‑cooking the boiled eggs, making the whites rubbery. Also, adding too much dressing can drown the crunch of the vegetables.
Why does this recipe use raw egg yolk in the dressing instead of mayonnaise?
Raw egg yolk acts as a natural emulsifier, giving the dressing a rich, silky mouthfeel while adding extra protein and nutrients. Mayonnaise would increase calories and reduce the probiotic benefits of the yogurt.
Can I make the protein‑packed yogurt and egg yolk salad ahead of time and how should I store it?
Yes. Prepare the dressing and store it in a sealed jar in the refrigerator for up to 2 days. Keep the chopped vegetables separate and combine just before serving to maintain crunch. The assembled salad can be kept chilled for up to 3 days.
What texture and appearance should I look for when the dressing is finished?
The dressing should be smooth, slightly thickened, and glossy—similar to a light mayonnaise. It should coat the back of a spoon without dripping quickly.
What does the YouTube channel Patricia Delicious Nutrition specialize in?
The YouTube channel Patricia Delicious Nutrition focuses on science‑backed, nutrient‑dense recipes that support weight management, gut health, and overall wellness, often featuring low‑carb, high‑protein meals and detailed ingredient benefits.
How does the YouTube channel Patricia Delicious Nutrition's approach to healthy American cooking differ from other nutrition channels?
Patricia Delicious Nutrition emphasizes whole‑food, minimally processed ingredients, provides in‑depth explanations of each food’s health benefits, and offers practical meal‑prep tips, whereas many other channels focus more on quick trends without detailed nutritional context.
Last updated: August 24, 2026
