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.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

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

Directions

Step 1

Place the eggs in a saucepan and cover them with water. Bring the water to a boil over medium-high heat.

Step 2

Once the water starts boiling, reduce the heat to low and simmer the eggs for 9-10 minutes.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Toast the slices of whole grain bread, if desired.

Step 7

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.

Step 8

Repeat the process for the second sandwich. Slice each sandwich in half, if preferred, and serve immediately.

Nutrition Facts

Serving size	464.7 grams (464.7g)

Amount per serving	% Daily Value*
Calories	739

Total Fat 37.20g	48%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 0.10g
Cholesterol 749mg	250%
Sodium 1531mg	67%
Total Carbohydrate 65.20g	24%
Dietary Fiber 13.90g	50%
Total Sugars 11.50g
Protein 43.60g	87%

Vitamin D 176IU	881%
Calcium 291mg	22%
Iron 9mg	47%
Potassium 1025mg	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.

Source of Calories

Fat: 43.5%

Protein: 22.6%

Carbs: 33.9%