Healthy Egg Salad Sandwich (Whole Wheat)

This Healthy Egg Salad Sandwich is a balanced, nourishing meal made with creamy mashed eggs, crisp lettuce, and fresh tomatoes layered between soft whole-wheat bread. It’s high in protein, gentle on digestion, and perfect for breakfast, lunch, or a light dinner. Simple ingredients make it comforting yet wholesome.

🥪 Ingredients (Makes 2 Sandwiches)

For Egg Filling

• 3 large eggs

• 2 tbsp mayonnaise (or Greek yogurt for healthier option)

• ¼ tsp black pepper

• Salt to taste

• ¼ tsp mustard (optional)

• 1 tbsp finely chopped onion or spring onion (optional)

For Sandwich

• 4 slices whole-wheat bread

• 2–3 lettuce leaves

• 1 small tomato (thinly sliced)

• Butter or olive oil (optional, for spreading)

🍳 Instructions

Step 1: Boil Eggs

1. Place eggs in a saucepan and cover with water.

2. Bring to a boil, then cook for 9–10 minutes.

3. Transfer eggs to cold water, peel, and mash with a fork.

Step 2: Make Egg Salad

1. Add mayonnaise (or yogurt), salt, pepper, and mustard to mashed eggs.

2. Mix until creamy but slightly chunky.

Step 3: Assemble Sandwich

1. Lightly butter bread slices (optional).

2. Spread egg mixture evenly on two slices.

3. Add lettuce leaves and tomato slices.

4. Cover with remaining bread slices.

5. Cut into halves or triangles and serve.

📊 Nutrition (Approx. per sandwich)

• Calories: 280–320 kcal

• Protein: 14–16 g

• Carbohydrates: 28–32 g

• Fat: 14–16 g

• Fiber: 5–6 g