Healthy Egg Salad Sandwich
Looking for a nutritious and flavorful lunch idea? This Healthy Egg Salad Sandwich is a delicious twist on the classic, made with protein-packed large eggs and a creamy, guilt-free dressing of low-fat Greek yogurt and ripe avocado. Brightened with Dijon mustard, lemon juice, and optional fresh chives, this lighter egg salad is perfectly balanced and oh-so-satisfying. Served on toasted whole-grain bread with crisp lettuce, it’s a hearty yet wholesome meal that’s quick to prepare—ready in just 20 minutes! Perfect for meal prep, picnics, or a simple, healthy lunch, this sandwich delivers on both taste and nutrition.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 3 tablespoons low-fat Greek yogurt
- 0.5 pieces ripe avocado
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice
- 1 tablespoon fresh chives (optional, chopped)
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 4 pieces whole grain bread slices
- 4 pieces lettuce leaves
Instructions
Place the eggs in a saucepan and cover them with water. Bring the water to a boil over medium-high heat.
Once the water starts boiling, reduce the heat to low and simmer the eggs for 9-10 minutes.
After cooking, transfer the eggs to an ice bath or run them under cold water to cool completely. Peel the eggs and chop them into small pieces.
In a medium mixing bowl, combine the Greek yogurt, avocado, Dijon mustard, lemon juice, salt, and black pepper. Mash the avocado with a fork and mix everything until smooth and creamy.
Add the chopped eggs to the bowl. Gently mix until the eggs are evenly coated with the creamy mixture. If using, stir in the chopped chives.
Toast the slices of whole grain bread, if desired.
To assemble the sandwiches, place a lettuce leaf on one slice of bread, then add half of the egg salad mixture on top. Spread it out evenly. Top with a second bread slice to complete the sandwich.
Repeat the process for the second sandwich. Slice each sandwich in half, if preferred, and serve immediately.
Nutrition Facts
Calories |
739 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 749 mg | 250% | |
| Sodium | 1531 mg | 67% | |
| Total Carbohydrate | 65.2 g | 24% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 11.5 g | ||
| Protein | 43.6 g | 87% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 291 mg | 22% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1025 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
