Wholesome Egg Salad Sandwich Recipe
Description
This wholesome egg salad sandwich is a healthy and satisfying twist on a classic. It’s made with protein-rich boiled eggs, Greek yogurt (or a light mayo alternative), crunchy veggies, and whole grain bread. This version reduces fat and adds fiber and nutrients, making it a perfect choice for a balanced lunch or light dinner.
Ingredients (Serves 2)
For the egg salad:
4 large eggs
2 tbsp plain Greek yogurt (or light mayo)
1 tsp Dijon mustard
1 tbsp finely chopped red onion
1 tbsp finely chopped celery
1 tbsp finely chopped fresh parsley (optional)
Salt and pepper to taste
For the sandwich:
4 slices whole grain bread
2 lettuce leaves (e.g., romaine or butter lettuce)
2-4 slices tomato
Optional: 1 tsp olive oil or avocado spread
Instructions
Boil the eggs:
Place eggs in a saucepan and cover with cold water.
Bring to a boil over medium heat. Once boiling, turn off the heat, cover, and let sit for 10–12 minutes.
Drain and transfer eggs to ice water. Peel once cooled.
Make the egg salad:
Chop the boiled eggs into small pieces.
In a bowl, mix Greek yogurt, mustard, onion, celery, parsley, salt, and pepper.
Fold in the chopped eggs until evenly coated.
Assemble the sandwich:
Lightly toast the bread if desired.
La a lettuce leaf on one slice, spoon half the egg salad on top, and add tomato slices.
Top with the second slice of bread. Repeat for the second sandwich.
Nutrition Info (Per Sandwich)
Calories: 320 kcal
Protein: 19 g
Fat: 15 g
Carbs: 28 g
Fiber: 4 g
Sugars: 4 g
Cholesterol: 375 mg
Sodium: 390 mg
Note: Values may vary slightly based on ingredients used.
Time Required
Prep Time: 10 minutes
Cook Time (Eggs): 12 minutes
Assembly: 3 minute
Total Time: ~25 minutes
FAQs
Q1: Can I make the egg salad ahead of time?
A: Yes, you can refrigerate it for up to 3 days in an airtight container.
Q2: What are some good add-ins?
A: Try chopped pickles, capers, chives, or a dash of hot sauce for a flavor boost.
Q3: Can I make it dairy-free?
A: Absolutely. Use dairy-free mayo or mashed avocado instead of Greek yogurt.
Q4: Is this sandwich good for weight loss?
A: Yes, with Greek yogurt and whole grain bread, it’s high in protein and fiber which help with satiety.
Q5: Can I make this gluten-free?
A: Yes, simply use gluten-free b
read.