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Egg Salad Sandwich

Egg Salad Sandwich

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

Sunset JANUARY 1998

  • Yield: Makes 1 servings


  • 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.

Nutritional Information

Amount per serving
  • Calories: 290
  • Calories from fat: 26%
  • Protein: 20g
  • Fat: 8.4g
  • Saturated fat: 2.2g
  • Carbohydrate: 33g
  • Fiber: 4.8g
  • Sodium: 877mg
  • Cholesterol: 213mg

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Egg Salad Sandwich recipe