Wednesday, April 11, 2012

Healthy Egg Salad Sandwich

With the abundance of eggs still around the house from Easter, I made yet another healthy meal of them for my lunch today.  I was hungry and needing some protein after my workout this morning, so what better than the protein rich egg?  This sandwich doesn't hurt the calorie count for the day either as it only has 139 calories for the Egg Salad and 100 for the Arnold Sandwich thin.  A total of 239 for a lunch sandwich!  I added some Special K Cracker Chips (15= 1/2 serving for 55 calories) to make the total lunch under 300 calories.  (I don't count the calories in the leaf of lettuce as I'll burn more chewing it than it will cost me!) 


3 hard-boiled eggs (two of the three yolks removed)
1 tsp whole grain mustard (or yellow mustard if you prefer)
2 Tbsp. Low Fat Mayo
(as a variation I occasionally add a tsp. of sugar free pickle relish too)

Chop the 3 whites and 1 yolk

Chop to your favorite consistency.  I like mine fine.

Add the MANY ingredients...

Stir and salt and pepper to taste.

Add the whole amount to your flatbread, or wrap.

Enjoy! And a special thanks to for their recipe calculator which gives these great Nutritional facts of the recipes you plug in.  The chart below is for the egg salad only.

Just a note - I've been blogging just over a year now, and this is my 100th post. ;-)

Nutrition Facts
1 Serving
Amount Per Serving
Calories 139.0
Total Fat 7.7 g
Saturated Fat 1.5 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.0 g
Cholesterol 185.0 mg
Sodium 515.0 mg
Potassium 178.0 mg
Total Carbohydrate 5.3 g
Dietary Fiber 0.0 g
Sugars 2.0 g
Protein 16.2 g
Vitamin A 6.0 %
Vitamin B-12 8.0 %
Vitamin B-6 4.0 %
Vitamin C 0.0 %
Vitamin D 10.0 %
Vitamin E 0.0 %
Calcium 2.0 %
Copper 0.0 %
Folate 6.0 %
Iron 4.0 %
Magnesium 0.0 %
Manganese 0.0 %
Niacin 0.0 %
Pantothenic Acid 0.0 %
Phosphorus 10.0 %
Riboflavin 10.0 %
Selenium 0.0 %
Thiamin 0.0 %
Zinc 4.0 %


  1. The sandwich looks tasty. I use the same type of bread which is pretty great because you get the same taste of bread but fewer carbs. Congrats on your 100th post!

  2. Delicious! This reminds me of my mom who loved making egg salad sandwiches for our road trips.
    Congrats on your 100th post, Richard! Looking forward to more delicious posts from you!

  3. Great sandwich, and congratulations on your 100th post. I wish could post 100 recipes in one year...maybe one day:)


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