Jewish · Authentic-ish Jewish
Chopped Egg and Onion
116 kcal a serving, against 255 for the traditional version. That is 139 kcal off, or 55%, with 12.2g of protein. Serves 4. 35 minutes.
What the traditional version is
Six hard-boiled eggs, mashed with a whole white onion that's been fried slowly in schmaltz or vegetable oil until deeply golden and sweet. The lot gets pounded together with salt and plenty of black pepper, then sometimes creamed with a dainty spoon of mayonnaise or even a sneaky bit of chicken fat. Scooped onto challah or rye bread, usually at a speed that suggests you haven't eaten since, well, the last time someone made this.
What changed, and what each change costs
Fried onion in oil or schmaltz swapped for boiled onion
Frying adds bags of flavour and that elusive deli sweetness, but not much more protein. Boiling the onion softens it up, keeps the moisture, but saves nearly all the fat. Not exactly classic, but you won't have to scrub your frying pan afterwards.
What it costs you. You do lose the sweetness and that deep edge only fried onions bring. It's gentler, and the house won't smell quite as inviting. If you want the true hit of nostalgia, this isn't it, it's a healthy compromise.
Four whole eggs and four extra whites instead of six whole eggs
Egg white is all protein, no fat. Swapping out some yolks and going for more whites lifts the protein and drops the calories, without turning the dish into a punishment.
What it costs you. It's a bit less creamy and the yellow flecks don't shout at you from the bowl. Still, with plenty of onion, you won't miss it as much as you'd think.
No mayo, just a spoonful of fat-free Greek yoghurt to bind
Mayo (and schmaltz, if you're bold) is all fat for not much nutrition. Fat-free Greek yoghurt gives you some tang, a creamy finish, and a bit of extra protein. It's not mayonnaise, but it's not sadness in a jar either.
What it costs you. Don't expect the richness or that deli counter gloss. It's lighter, less decadent, but honestly, it does the job unless you're making it for your mother-in-law.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 255 | 116 |
| Protein | 10.8g | 12.2g |
| Fat | 21.6g | 5.4g |
| Saturated fat | 4.5g | 1.8g |
| Carbohydrate | 3.7g | 4.2g |
| Protein per 100 kcal | 4.2g | 10.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, milk.
The method is in the book
There's no denying it: frying the onion in schmaltz is better. The original has all the swoon of a proper deli and you can't fake that with boiling water and a clean conscience. But you do get something bright and punchy here, with enough onion and protein to keep you going till dinner. If you're serving your grandmother, make the full-fat one. For everyone else, this version is a fair trade.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.