Easy Egg Salad Sandwich
Easy homemade egg salad sandwich recipe with fresh vegetables and whole grain bread. High protein lunch that's quick to make and gut-friendly.
Ingredients
- 6 large eggs
- 3 tablespoons Greek yogurt, plain
- 2 tablespoons mayonnaise
- 1 medium stalk celery, finely diced
- 2 tablespoons red onion, minced
- 1 tablespoon fresh dill, chopped
- 1 teaspoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 8 slices whole grain bread
- 2 cups fresh spinach leaves
- 4 slices tomato
- 1/2 medium cucumber, thinly sliced
- 4 lettuce leaves
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon garlic powder
Instructions
- 1
Place eggs in a medium saucepan and cover completely with cold water, allowing about one inch of water above the eggs.
- 2
Bring the water to a rolling boil over high heat, then immediately remove from heat and cover the pan with a lid.
- 3
Let the eggs rest undisturbed in the hot water for 12 minutes, which ensures perfectly cooked yolks with no green ring.
- 4
Transfer the cooked eggs to an ice bath and let them chill for at least 5 minutes to stop the cooking process.
- 5
Peel and chop the cooled eggs into bite-sized pieces, removing all shell fragments carefully.
- 6
Combine the Greek yogurt, mayonnaise, Dijon mustard, lemon juice, and garlic powder in a medium bowl, stirring until smooth.
- 7
Fold the diced celery, minced red onion, and fresh dill into the creamy mixture, blending gently.
- 8
Add the chopped eggs to the dressing and stir carefully until all pieces are evenly coated, about one minute.
- 9
Season the egg salad with kosher salt and black pepper, tasting and adjusting as needed for your preference.
- 10
Toast the whole grain bread slices until lightly golden and crisp, approximately 2 to 3 minutes per side.
- 11
Layer the fresh spinach on four slices of toasted bread, creating an even base for the egg salad.
- 12
Divide the egg salad mixture equally among the four sandwich bases, spreading it generously with a knife.
- 13
Top each sandwich with tomato slices, cucumber slices, and a lettuce leaf for fresh crunch.
- 14
Cover with the remaining four bread slices, pressing gently to secure all layers together.
- 15
Cut each sandwich diagonally to create two triangle halves, which makes them easier to eat and more appealing to serve.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| mayonnaise | avocado mash | Avocado provides healthy monounsaturated fats and promotes better heart health while reducing saturated fat intake. |
| regular bread | sprouted grain bread | Sprouted grains have lower carbohydrate content, higher nutrient bioavailability, and better blood sugar regulation compared to standard bread. |
| fresh dill | fresh tarragon or chives | Both alternatives offer similar fresh flavor profiles with antimicrobial and anti-inflammatory properties that support gut health. |
| red onion | scallions, white and light green parts only | Scallions are gentler on digestion and contain quercetin, a powerful anti-inflammatory compound beneficial for reducing bloating. |
| Greek yogurt and mayonnaise blend | all Greek yogurt with tahini | This swap dramatically reduces calories and saturated fat while adding sesame's anti-inflammatory benefits and superior gut-friendly probiotics. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 345 |
| Total Fat | 16g |
| Saturated Fat | 4g |
| Cholesterol | 280mg |
| Sodium | 480mg |
| Carbohydrates | 30g |
| Fiber | 6g |
| Sugar | 2g |
| Protein | 20g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
