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Anchovy Egg Salad in a Romaine Cup

1 lettuce cup · 3.3 g net carbs

3.3g Net carbs 38.6g Fat 19.2g Protein 440.5 kcal
Anchovy Egg Salad in a Romaine Cup

This recipe was generated with AI assistance; nutrition is computed from USDA FoodData Central.

1 lettuce cup  ·  prep 8 min  ·  cook 12 min  ·  total 20 min  ·  difficulty medium

Hard-boiled eggs are simmered and chopped, then mashed with anchovies and mayonnaise to form a rich, savory filling. The mixture is brightened with lemon juice and capers and folded with grated parmesan cheese and chopped chives. Eggs are simmered 10 minutes until firm yolks, then shocked in cold water for easy peeling and neat chopping. The salad is spooned into a single romaine lettuce cup, finished with a light drizzle of olive oil and a grating of parmesan for texture.

Ingredients

  • eggEgg, Whole, raw
    2 each
  • mayonnaiseMayonnaise, Regular
    30 g
  • anchoviesAnchovies, Canned in olive oil, with salt, drained
    8 g
  • capersCapers, Canned
    8 g
  • parmesan cheeseCheese, Parmesan, hard
    10 g
  • chivesChives, Raw
    3 g
  • lemon juiceLemon juice, Raw
    6 ml
  • romaine lettuceRomaine lettuce, Raw
    40 g
  • olive oil
    3 ml
  • water
    200 ml
  • saltSalt, Table
    0.5 g
  • black pepperSpices, Pepper, black
    0.3 g

Equipment

  • small saucepan
  • slotted spoon

Method

  1. Place 200 ml water in a small saucepan and bring to a gentle simmer over medium heat.
  2. Gently lower 2 eggs into the simmering water using a slotted spoon and simmer for 10 minutes with the heat steady to maintain a gentle simmer.
  3. Immediately transfer the eggs to a bowl of cold water to cool for 5 minutes, then peel and pat dry.
  4. Finely chop the peeled eggs and place them in a mixing bowl.
  5. Mince 8 g anchovies and mash them into 30 g mayonnaise with a fork until a smooth paste forms; stir in 6 ml lemon juice to emulsify.
  6. Add the chopped eggs, 8 g capers (drained), 10 g grated parmesan cheese, and 3 g chopped chives to the mayonnaise-anchovy mixture; fold gently to combine without breaking the egg pieces.
  7. Season with 0.5 g salt and 0.3 g black pepper, then taste and adjust by adding a small pinch more parmesan or lemon juice if desired.
  8. Spoon the egg salad into a 40 g romaine lettuce cup, drizzle 3 ml olive oil over the top, and finish with a light grating of parmesan.
  9. Serve immediately as a single handheld lettuce cup.
Place 200 ml water in a small saucepan and bring to a gentle simmer over medium heat.

Tips

Pro tip

  • Use very cold water to shock the eggs so the shells peel cleanly.
  • Drain capers on paper before adding to the mix to avoid excess liquid.
  • Chill the romaine leaf briefly to make it crisper and easier to hold.

Frequently asked questions

Can I skip the anchovies?
Yes. Omit the anchovies and increase parmesan cheese by about 5 g and capers by about 2 g to preserve savory saltiness; anchovies add a concentrated umami flavor that those swaps approximate but do not replicate exactly.
What can I use instead of a romaine leaf for serving?
Use a sturdy endive leaf or thick cucumber rounds. Endive holds the filling with a similar crispness, while cucumber rounds are spoonable and add a fresh, cool contrast that may make the bite slightly wetter.
Why is the egg salad watery?
Excess water usually comes from insufficiently drained capers or overly wet chopped egg. Pat capers dry before adding, and after chopping, blot eggs on paper towel; reduce lemon juice slightly if needed.
Why are there fibrous bits of anchovy in the mix?
Anchovy fillets can remain stringy if not broken down. Mash anchovies against the side of the bowl with the back of a fork and stir thoroughly into mayonnaise until fully dispersed before folding in eggs.
How should I store this?
Refrigerate it right away, at 40°F (4°C) or below, and keep it there until it is served. Because a raw or dairy-based dish keeps only as long as its shortest-lived ingredient, follow the storage guidance on those ingredients’ own packaging rather than a single figure for the finished dish. USDA FoodKeeper publishes per-ingredient storage times; nothing here is a measurement of this specific recipe.

Per lettuce cup

Primary macros

3.3g Net carbs 5% 63% 31%
Net carbs Fat Protein
3.3 gNet carbs
19.2 gProtein
38.6 gFat
1.2 gFiber
440.5Calories

Electrolytes

Na1266 mgSodium
K298 mgPotassium
Mg47 mgMagnesium

Minerals

Calcium
219 mg
Iron
2.37 mg
Magnesium
47 mg
Phosphorus
290 mg
Potassium
298 mg
Zinc
1.91 mg
Copper
0.108 mg
Selenium
38.2 µg

Vitamins

Vitamin A
—
Vitamin C
—
Vitamin D
—
Vitamin E
—
Vitamin K
—
Thiamin (B1)
—
Riboflavin (B2)
—
Niacin (B3)
—
Pantothenic acid (B5)
—
Vitamin B6
—
Folate
—
Vitamin B12
2.19 µg

Other nutrients

Choline
—

Based on USDA source data. A dash means that nutrient wasn’t reported for this food — it doesn’t mean the food contains none. Nothing was estimated in its place.

408.7 g per lettuce cup

12 figures are unavailable. Nothing was estimated in its place.

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Published 18 August 2026

Nutrition computed from USDA FoodData Central, from the matched food records — never estimated by a model. How we compute these numbers.