Egg salad may be a healthy lunch if it is prepared with nutritious ingredients and consumed in moderation. Eggs are a good source of high-quality protein, vitamins, and minerals. Moreover, they include fats like monounsaturated and polyunsaturated which are good for the heart.

Also, you can boost the nutrient richness and fiber content of your egg salad by preparing it with veggies like beets. The low-calorie content and high vitamin, mineral, and antioxidant content of vegetables may enhance general health and lower the risk of chronic diseases.

However, certain egg salad recipes can be heavy in fat and calories, especially if they include mayonnaise or other high-fat components. Of course, we’re not going to break protocol here and show you a boring egg salad.

This egg salad and beet recipe will surprise your guests with its delicious flavors and a plethora of health benefits. Let’s get started!

Gout-Friendly Benefits of Egg Salad

Many nutritional benefits may be obtained from egg salad, including:

  • High in Protein: Eggs are an excellent source of protein, and egg salad made with boiled eggs can be a rich source of protein as well. Protein is required for the construction and repair of muscles, tissues, and organs.
  • Vitamins and Minerals: Eggs are high in vitamins and minerals such as vitamin A, vitamin D, vitamin E, vitamin K, and various B vitamins. These vitamins and minerals are essential to great health and support numerous biological functions.
  • Low in Carbohydrates: Egg salad is normally low in carbohydrates, making it an excellent choice for individuals following a low-carb diet.

Generally speaking, eggs are regarded as a low-purine food and are unlikely to cause a gout attack in the vast majority of individuals. It is crucial to note, however, that everyone’s body reacts differently to different foods. Therefore, certain gout patients may be more sensitive to specific foods than others.

Stated that the special ingredient in this recipe will be tofu. Most people do not think of using tofu in their egg salad. Yet, we can assure you that once you try this dish, tofu will quickly become one of your new favorite ingredients.


Soybeans, which are naturally low in purines, are used to make tofu. Because of this, tofu is an excellent substitute for high-purine animal proteins like beef, pork, and shellfish.

Tofu, which was once a staple reserved primarily for many famous Chinese and Thai meals, is now appearing more regularly on western menus as the popularity of plant-based vegetarian and vegan diets grows.

It is an excellent food for people with gout since it is low in purines, high in protein, and contains anti-inflammatory ingredients that may help lessen the likelihood of gout attacks.


This salad has additional bulk from the quinoa and is therefore filling compared to a typical salad made only of vegetables. Rich and salty feta cheese is sprinkled on top, making the ideal accent. It also works just as well with couscous.

Quinoa is a fantastic food for those who have gout since it is low in purines, high in fiber and protein, and contains a variety of vitamins and minerals.

The Gout-Fighting Benefits of Beets

Due to the presence of various gout-fighting compounds, beets are a fantastic diet for goutsufferers. The following are a few benefits of beets for gout:

  • Anti-Inflammatory Compounds: Beets are high in betalains, which have powerful anti-inflammatory qualities. This may help to minimize gout-related inflammation and pain.
  • High in Fiber: Beets are high in dietary fiber, which may assist to regulate digestion and minimize uric acid absorption in the body. This may assist to lower the likelihood of gout attacks.
  • Low-Purine Count: Purines are chemicals found in many meals that may raise uric acid levels in the body, resulting in gout attacks. Beets are naturally low in purines, making them an excellent diet for people suffering from gout.
  • Loaded with Antioxidants: Beets have strong antioxidant content, which may assist to minimize oxidative stress in the body. This may help to minimize the likelihood of inflammation and gout attacks.

List of Ingredients

  • 1 block medium tofu that has been drained and dried
  • ½ cup quinoa.
  • 4 eggs.
  • ½ cup beets (pre-cooked beets also work), thinly sliced into semicircles.
  • 3 tbsp white vinegar.
  • 3 cups salad greens.
  • 2 tsp olive oil.
  • 1 teaspoon honey.
  • 1 teaspoon apple vinegar.
  • ¼ teaspoon salt.
  • 2 ounces of low-fat feta or low-fat goat cheese (crumbled).
  • 1 fresh parsley handful.
  • To taste, black pepper.

Step-By-Step Instructions

  1. ½ Cup Quinoa: To prepare the quinoa, follow the directions on the packet. I do, however, often use 2 parts water to 1 part quinoa. When the water has evaporated, bring to a boil, reduce heat, cover with a tea towel for about five minutes, and then remove from heat.
  2. 4 Eggs: Add the eggs to a small pot of boiling water. Cook for 7 minutes for a firmer but still jammy egg or 6 minutes and 30 seconds for a jammy egg with a somewhat liquid yolk in the center. Take the eggs out and chill them in ice water. Peel them when they’re cool.
  3. ½ Cup Beets, 3 tablespoons White Vinegar: Meanwhile, cover the thinly sliced beets with water in a small pot. The water should be 12 inches higher than the beets. Add the white vinegar and two large pinches of salt. Let the liquid simmer for 3 minutes after it reaches a boil. Remove the beets from the heated liquid as soon as possible. If you’re using pre-boiled beets, slice them and leave them in the same quantity of boiling water and vinegar. When using the beets in the final stage, the mixture can be discarded.