Healthy Egg Salad Sandwich

This healthy egg salad sandwich is packed with protein and ready in just 20 minutes. Made with hard-boiled eggs, Dijon mustard, and fresh scallions, it’s a lighter take on the classic that doesn’t skimp on flavor. I’ve been making this version for years, swapping mayo for tangy mustard, it cuts calories while adding a zesty kick that makes every bite interesting.

Ingredients

• 2 hard-boiled eggs, peeled and chopped
• 2 scallions (white and green parts), finely chopped
• 2 tablespoons Dijon mustard
• Salt and black pepper, to taste
• 4 slices whole grain bread, toasted
• 2 pieces lettuce (butter lettuce or romaine work great)

How To Make Healthy Egg Salad Sandwich

1. Chop the hard-boiled eggs into bite-sized pieces and place them in a medium bowl.
2. Add the finely chopped scallions and Dijon mustard to the eggs.
3. Mix everything together until well combined, then season with salt and pepper to taste.
4. Toast the whole grain bread slices until golden brown.
5. Place a piece of lettuce on two bread slices, then divide the egg salad mixture evenly between them.
6. Top with the remaining lettuce and bread slices, press gently, and serve immediately.

Storage and Preparation Tips

The egg salad mixture keeps well in the fridge for up to 3 days when stored in an airtight container. I recommend keeping the salad separate from the bread and assembling sandwiches just before eating to prevent sogginess. Hard-boil your eggs in advance on meal prep day, they’ll last a week in the shell, making this recipe even quicker on busy mornings.

For best texture, bring the egg salad to room temperature for about 10 minutes before assembling your sandwich. The flavors also develop nicely after the mixture sits for an hour or two.

Customization Ideas

This recipe is wonderfully adaptable to your taste preferences and what you have on hand. Try adding diced celery for extra crunch, or mix in a tablespoon of Greek yogurt alongside the mustard for a creamier texture. Fresh herbs like dill or parsley brighten up the flavor profile beautifully.

You can swap the whole grain bread for wraps, bagels, or even serve the egg salad over mixed greens for a lighter option. For added nutrition, throw in some diced avocado or cucumber. If you’re looking for more protein-packed lunch ideas, check out this Healthy Tuna Salad or these Spicy Deviled Eggs for different ways to enjoy eggs.

Nutritional Benefits

Hard-boiled eggs are nutrition powerhouses, offering about 6 grams of protein each along with essential vitamins and minerals. By using Dijon mustard instead of mayo, you’re cutting unnecessary calories and fat while adding antioxidants and anti-inflammatory compounds. Whole grain bread provides fiber that keeps you satisfied longer, and scallions add vitamins A and C with barely any calories.

This sandwich makes an excellent post-workout meal or satisfying lunch that won’t leave you sluggish. The protein and fiber combination helps stabilize blood sugar levels throughout the afternoon.

Notes

• For perfectly hard-boiled eggs, place eggs in a pot of cold water, bring to a boil, then remove from heat and let sit covered for 10-12 minutes before cooling in ice water.
• Yellow mustard or spicy brown mustard can replace Dijon if that’s what you have available.
• This recipe easily doubles or triples for meal prep or feeding a crowd.
• If you don’t have scallions, finely diced red onion or chives work as substitutes.
• Toast the bread right before assembling to keep your sandwich crispy.

Frequently Asked Questions About Egg Salad Sandwich

Can I make this ahead for the week?

Yes, prepare the egg salad mixture and store it in an airtight container for up to 3 days. Assemble sandwiches fresh each day for the best texture.

What’s the best way to hard-boil eggs?

Place eggs in cold water, bring to a boil, remove from heat, cover, and let sit 10-12 minutes. Transfer to ice water immediately to stop cooking and make peeling easier.

Can I add mayonnaise to make it creamier?

Absolutely! Mix 1 tablespoon of mayo with the mustard if you prefer a richer, creamier texture without going overboard on calories.

Is this suitable for meal prep?

The egg salad mixture is perfect for meal prep and stays fresh for 3 days. Keep it separate from bread and lettuce, then assemble when ready to eat.

What other bread options work well?

Try this with sourdough, rye, croissants, English muffins, or even in a lettuce wrap for a low-carb version. Toasted options provide the best texture contrast.

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