Diet by Priyanka
Boiled egg kachumber salad
The chopped salad that sits beside an Indian meal, turned into a meal of its own with two boiled eggs chopped through it. The bowl is about 186 kcal, 14.2 g protein and 8.6 g net carbohydrate.
Why this dish works
A plain kachumber is 43 kcal and almost no protein, which makes it a side and nothing more. Two boiled eggs take it to over 14 g of protein for under 200 kcal, and it becomes the thing you eat rather than the thing next to it.
Chop the egg, do not slice it. Chopped egg white takes on the lemon and the roasted cumin the way the vegetables do. Slices sit on top and taste separate.
Onion is the one ingredient here with real carbohydrate in it. If you are counting closely, halve the onion and double the cucumber.
Salt at the table, not in advance. Salted early, the cucumber leaks water and the bowl turns to soup within twenty minutes.
What you need
Makes one bowl:
- 2 large eggs, hard-boiled and chopped
- ½ medium onion, chopped fine
- 1 medium tomato, deseeded and chopped
- ½ medium cucumber, chopped
- 1 green chilli, chopped fine, optional
- A handful of coriander leaves
- ½ tsp roasted cumin powder
- Juice of half a lemon
- Salt and black pepper, at the table
How to make it
Boil the eggs for nine minutes from the moment the water boils, then move them straight into cold water. Nine minutes gives a yolk that is set but not chalky.
Chop the onion, tomato and cucumber to roughly the same size, about half a centimetre. Deseed the tomato if you want the bowl to stay dry.
Peel and chop the eggs to the same size and fold them in with the coriander, green chilli and roasted cumin.
Add the lemon juice, salt and pepper only when you are ready to eat it.
Nutrition per bowl
| Calories | about 186 kcal |
|---|---|
| Protein | about 14.2 g |
| Fat | about 9.8 g |
| Net carbohydrate | about 8.6 g |
| Fibre | 2.1 g |
Priyanka’s figures for the vegetables are 43 kcal, 1.6 g protein, 0.3 g fat, 7.8 g net carbohydrate and 2.1 g fibre. The figures above add two large hard-boiled eggs at standard values, 143 kcal, 12.6 g protein, 9.5 g fat and 0.8 g carbohydrate. Change the number of eggs and the totals move with it.
Who this suits
Fourteen grams of protein for under 200 kcal makes this a useful lunch on a weight loss plan, and it needs no cooking beyond boiling water.
On a gut health plan raw onion is not always well tolerated. Say so and it gets swapped for spring onion greens or left out.
If eggs have been ruled out for you on cholesterol grounds, the eggs and cholesterol page sets out what the current evidence says.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka rather than an assistant.
More from Priyanka’s kitchen
Every published recipe sits on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Creamy garlic cheese egg bowl
- Keto peanut butter muffins
- Baked almond flour biscuits
- Devilled eggs with green chutney
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.