Description
A healthier twist on the classic egg salad sandwich, combining whole eggs and extra egg whites with Greek yogurt, herbs, and crisp veggies for a protein‑rich, creamy, and satisfying lunch.
Ingredients
- 8 large eggs (4 whole eggs + whites from the remaining 4 eggs)
- 1/2 cup plain full‑fat Greek yogurt (or nonfat if preferred)
- 1 tablespoon light mayonnaise (optional)
- 2 tablespoons Dijon mustard
- 2 tablespoons fresh lemon juice
- 1/4 cup finely diced celery
- 3 tablespoons chopped fresh dill (or 1 tablespoon dried dill)
- 2 tablespoons chopped fresh chives or green onions
- 1 tablespoon sweet pickle relish (optional)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon smoked paprika
- Salt and black pepper, to taste
- A pinch of cayenne pepper (optional)
- For serving: 8 slices whole grain bread (toasted), 4‑8 lettuce leaves, 1‑2 tomatoes sliced, 1/4 red onion thinly sliced, 1 avocado sliced (optional), small handful sprouts or microgreens (optional)
Instructions
- Cook The Eggs: Place all eggs in a saucepan in a single layer, cover with cold water by 1‑2 inches. Bring to a full boil over high heat. When boiling, turn off heat, cover, and let sit for 10‑12 minutes. Transfer eggs to an ice bath for at least 5 minutes.
- Peel and Chop: Tap each egg gently to crack the shell, peel under running water for ease. Keep 4 eggs whole; separate yolks from the remaining 4 eggs (saving or discarding those yolks). Chop all prepared eggs into small pieces.
- Make The Dressing: In a bowl, whisk together the Greek yogurt, optional light mayonnaise, Dijon mustard, lemon juice, garlic powder, onion powder, smoked paprika, salt, pepper, and optional cayenne.
- Combine: Fold the chopped eggs into the dressing. Stir in the diced celery, fresh dill, chopped chives or green onions, and optional relish. Mix gently to keep the egg texture intact. Chill the mixture for about 30 minutes to allow flavours to meld.
- Assemble The Sandwich: Toast the whole grain bread slices. On one slice, layer about 1/2 cup of the egg salad mixture, then lettuce leaf, tomato slice, red onion, and avocado (if using). Top with the second bread slice and serve immediately.
Notes
- Using Greek yogurt instead of mostly mayonnaise cuts calories and adds protein, while still keeping a creamy texture. :contentReference[oaicite:0]{index=0}
- You can use all whole eggs if preferred—but the extra egg whites lighten the texture and increase the protein while reducing fat.
- Feel free to skip the mayonnaise entirely and rely on yogurt for a lighter result. :contentReference[oaicite:1]{index=1}
- To keep the sandwich from getting soggy, toast the bread or use lettuce wraps instead.
- Add crunchy veggies like celery or pickles for texture and freshness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes (eggs cooked separately beforehand)
- Category: Lunch
- Method: Mixing/Assembly
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: approx. 300
- Sugar: 3g
- Sodium: 550mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 23g
- Cholesterol: 210mg
