Healthy bacon and egg potato salad

Annette Sym
Annette Sym Cade Mooney

FOR anyone wishing to lose weight or go on a healthy diet, salads are normally an important part of meal times.

Salads are not eaten as much in the colder months but with summer now here, salads will be in more demand.

Salad ingredients have little if any fat and are low in kilojoules, which means they can be eaten as often and as much as you like.

It is recommended that we have five serves of vegetables a day, so having a large salad at lunch or with dinner will easily help you to reach your daily requirements.

To keep salads healthy and low in fat means some ingredients may need to be used in smaller amounts or avoided altogether.

Here are some of the ingredients that can make a salad high in fat and my suggestions on how to make healthier:

  1. High fat mayonnaises and dressings - Instead use 97% fat free mayonnaises and no oil dressing.
  2. Nuts - Use sparingly on salads. Even though nuts are good for you they are high in fat and need to be eaten in small amounts. Dry roast raw nuts as this gives them more flavour, which means you need less.
  3. Avocado - Just like nuts avocado is a healthy addition to a salad but be careful as avocados are high in fat.
  4. Cheese or eggs - High in saturated fat so need to be used sparingly or use reduced fat cheeses.
  5. Oil - Most salad dressings use oil as their base ingredients so either choose the low or no oil dressings available or use sparingly. Virgin olive oil is the healthiest of all oils to use on salads. For cooking use sunflower oil.
  6. Fried Croutons - A popular addition to a salad especially Caesar. My best tip here is to make your own as they are normally fried and high in fat. Toast bread slices, then cut into squares. Bake in oven until dried, a much lower fat option.

Some other options that go great in a salad bowl are sliced fresh mushrooms (there are several types of sprouts now available), salad onion or shallots, corn kernels, mung beans, washed canned kidney beans, slices of carrot and celery sticks, capsicum, diced apple or sultanas.

There are several types of lettuces which can give a salad a different look, or slice some green or red cabbage through the mix. I like using English spinach instead of lettuce just for a change every now and then.

Annette's cookbooks Symply Too Good To Be True Books 1-6 are sold in all good newsagencies.

Visit Annette's website for more tips and recipes, and join Annette's Facebook page at Symply Too Good.

Also, obtain your free copy of Annette's Christmas Survival Guide eBook at


Bacon Egg and Potato Salad- Recipe from Symply Too Good To Be True, Book 6

SERVES: 8 as a side dish

  • 3 eggs
  • 1 kilo new potatoes
  • cooking spray
  • 150g 97% fat-free bacon short cuts diced
  • ½ cup 97% fat-free mayonnaise
  • 2 tablespoons seeded mustard
  • ½ teaspoon crushed garlic (in jar)
  • ½ cup red onion small dice
  • 2 tablespoons fresh chopped parsley
  • pepper

Boil eggs for 10 minutes then rinse under cold water. Leave to cool.

Wash potatoes and cut in quarters leaving skin on.

Microwave in a little water on high for 15 minutes or until just cooked but still firm.

Drain well then place into a large mixing bowl to cool. Coat a non-stick frypan with cooking spray and sauté bacon until browned.

Add all ingredients to bowl except eggs.

Gently fold ingredients together, being careful not to break up potato. Peel and cut eggs into quarters then gently fold through mixture.

Refrigerate until required.

Not suitable to be frozen.


Nutritional Information



























627 (cals 150)






















Note from Annette

Just saying the title of this recipe makes me hungry. Another interesting way to enjoy potato salad that is a little different from the recipes I have in Book 2 and Book 4.

Dietitian's Tip

Using 97% fat-free bacon and low-fat mayonnaise makes this a low-fat and low-calorie salad. It is ideal for weight reduction eating plans and people with diabetes.


Topics:  annette sym easy eating recipes

Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

What catches your eye in the Whitsundays?

MARQUEE: The Airlie Beach Festival of Music marquee is where all the hottest music will be played at the annual event later this year.Photo contributed.

Have your say on Whitsunday landmarks.

Barra season nears close, but still time

TOP CATCH: Canonvale man Shane Allen holding a nice trout.

Looking for fishing tips for the weekend?

Won't stop fundraising until they get enough

FIGHT: Val McMahan-Kaden (front) with friends Barb Adamson and Jo Pillifeant, who say they won't stop fundraising until they get what they need.

Fundraising won't stop until Val can get treatment.

Local Partners

Azealia Banks won't take legal action against Russell Crowe

Rapper Azealia Banks

Rapper drops legal action against Russell Crowe

Festival's attracting the best

ROCKSTAR: International ambassador of Airlie Beach Festival of Music 8 Ball Aitken will take to the stage.

Airlie Beach festival is where it all started for 8 Ball Aitken.

Brad Pitt meets with his kids amid divorce proceedings

Actor Brad Pitt

Brad Pitt has met up with his oldest son Maddox

Pictures of Taylor Swift allegedly being groped are sealed

They could "complicate jury selection".

Bruce Springsteen finds therapy useful

Singer Bruce Springsteen

Singer encourages others to seek help

Kerry Washington wants one more child

Kerry Washington recently gave birth to her second child

Kerry has only just become a new mum again

Hit songwriter's Noosa mansion on market

SPECIAL PLACE: The Cintamani estate is going to tender, marketed by Tom Offermann Real Estate.

Is this Queensland's best property?

Kiwi siblings snap up Dotcom mansion for $32.5m

The new toy company owners of the Coatesville mansion want replace any controversy with positivity and fun. Photo / Barfoot and Thompson

The trio paid $32.5 million for the property in June

New $200 million development will create 580 jobs

Cassie And Josh with baby Alfie and daughter Andee. They have bought at new Lennox Head development Epiq.

Majority of new positions will be given to Northern Rivers locals

Cherrabah's mega resort plans axed

PLANS for a massive development at Cherrabah have been scrapped.

What our mayor thinks of the new draft SEQPlan

The plan to use the innovative technology as part of the new Maroochydore CBD was cemented on site today when Mayor Mark Jamieson and Envac Asia Region president Chun Yong Ha formally signed the contract for the $20 million underground waste collection system.

New plan accommodates Sunshine Coast Council's vision for growth.

Dusit Thani finance crisis 'just a small hiccup'

ON TRACK: Springfield Land Chairman, Maha Sinnathamby, Ipswich Mayor Paul Pisasale, Developer Richard Turner and Springfield Land Deputy Chairman, Bob Sharpless, at the recent resort sod turning ceremony.

Property developer says project remains firmly on track