Egg Salad sandwich

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The best food is the one that is the easiest to make. We have come up with one such recipe, Egg Salad Sandwich. It is very creamy, tasty and satisfying to eat. It is also very healthy so you don’t have to think much before eating it. This is one such recipe that never disappoints whether you make it for a quick lunch or for meal prepping during the week. The most important thing is that it is healthy, delicious and nutritious as well.

Why the Egg Salad Sandwich is a Smart and Healthy Choice

Eggs are packed with protein, essential vitamins, and healthy fats and are one of nature’s most complete foods. When they’re paired with a few nutritious ingredients, an egg salad sandwich doesn’t just become a delicious snack—it becomes a balanced meal. Let’s break down the benefits:

  1. Rich in protein: Great for muscle recovery, keeps you full longer.
  2. Customizable: Add veggies, use Greek yogurt instead of mayo, or go low-carb with a lettuce wrap.
  3. Budget-friendly: Eggs are affordable and easy to keep on hand.

How Many Calories Are in an Egg Salad Sandwich?

One of the most frequently asked questions about this recipe is: “How many calories are in an egg salad sandwich?”

The simple answer depends on your ingredients. A typical egg salad sandwich made with two eggs, a tablespoon of mayonnaise, and two slices of whole grain bread is about 400 to 450 calories.

Here’s a general breakdown:

  • 2 large eggs: 140 calories
  • 1 tbsp mayonnaise: 90 calories
  • 2 slices whole grain bread: 160-200 calories
  • Add-ons (like mustard, celery, or green onion): ~20 calories

How Much Protein is in Egg Salad?

Most eggs have about 6 grams of protein, so a two-egg salad gives you about 12 grams of protein from the eggs alone. Add bread, and your sandwich can easily deliver 15-18 grams of protein, making it a satisfying and filling option for lunch or post-workout fuel.

Egg Salad Ingredients

  • 4 large eggs
  • 2 tablespoons mayonnaise (or Greek yogurt for a healthier twist)
  • 1 teaspoon yellow mustard
  • 1 tablespoon chopped celery
  • 1 tablespoon chopped green onions or chives
  • Salt and black pepper to taste
  • 4 slices of whole grain or sourdough bread
  • Optional: lettuce or spinach for extra crunch

How to Make Egg Salad Sandwich

  1. Boil the eggs: Place eggs in a pot, cover with water, and bring to a boil. Once boiling, turn off heat and let them sit (covered) for 12 minutes.
  2. Cool and peel: Drain hot water and cool eggs in an ice bath. Peel and chop.
  3. Mix the salad: In a bowl, combine chopped eggs, mayo or Greek yogurt, mustard, celery, green onion, salt, and pepper.
  4. Assemble the sandwich: Spoon the egg salad onto bread slices. Add lettuce if desired. Top with the second slice and enjoy!

Egg Salad Nutritional Information (Per Serving)

Here’s the average egg salad nutritional information for one sandwich using whole grain bread and standard mayo:

  1. Calories: 420
  2. Protein: 16g
  3. Fat: 25g
  4. Carbohydrates: 30g
  5. Fiber: 4g
  6. Sugar: 4g

Eating an egg salad sandwich doesn’t mean you have to give up your favorite foods. It’s comforting, satisfying, and can fit into almost any diet—from low-carb to high-protein. And this is a recipe everyone is going to love.

Whether you’re a busy professional looking for a quick lunch idea or just craving a nutritious classic, give this egg salad recipe a try.

Feel free to visit Healthy Recipes Zone for more delicious, healthy recipe ideas!


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