Egg Salad Sandwich

You can make the sandwiches downright healthy by using alfalfa sprouts, purchased egg substitute, and slices of whole grain bread.


Makes 1 servings

Recipe from


Nutritional Information

Calories 290
Caloriesfromfat 26 %
Protein 20 g
Fat 8.4 g
Satfat 2.2 g
Carbohydrate 33 g
Fiber 4.8 g
Sodium 877 mg
Cholesterol 213 mg


1 large egg
2 large egg whites
2 tablespoons nonfat mayonnaise
1 teaspoon Dijon mustard
1 tablespoon canned sliced ripe olives, drained
1 tablespoon thinly sliced green onion, including green tops
Salt and pepper
2 slices (about 2 oz. total) whole-wheat or 7-grain bread
1/2 cup (3/4 oz.) alfalfa sprouts


1. With a fork, beat egg, egg whites, and 1 tablespoon water to blend.

2. Set a 6- to 8-inch nonstick frying pan over medium heat. When the pan is hot, add the egg mixture. As mixture sets, use a wide spatula to lift up the cooked portion and let liquid flow underneath until the eggs are cooked as you like.

3. Pour cooked eggs into a bowl and break into bite-size pieces with a fork. Let stand to cool slightly.

4. Mix mayonnaise, mustard, olives, and onion. Add mixture to eggs and mix. Add salt and pepper to taste.

5. Spoon egg salad evenly over a bread slice. Top with alfalfa sprouts and the remaining slice of bread.

Note: If you use purchased egg substitute (1/2 cup) skip step 1.

January 1998
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