Monday, January 24, 2011

Not Your Mama's Egg Salad Sandwich!

Egg Salad has been reworked in this sandwich to lose the mayo, reduce the fat, and increase the protein and whole grains. Call it a grown up Egg Salad Sandwich perhaps? Either way - it was delicious!! Thad apparently agreed since he wants it again for lunch tomorrow.

This recipe is from a new cookbook I got last week that I was really excited about. I have several meals planned for this week from this book and am now even looking more forward to trying them. It's Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients. I made just a couple small adjustments and made the recipe for 2 instead of 4, so here's my version:

Grown Up Egg Salad Sandwich
serves 2

4 large hard cooked eggs
1 1/2 TB fat free ricotta cheese
1 1/2 TB plain 0% Greek yogurt
1 tsp dijon mustard
1 tsp finely chopped green onion (green parts only)
salt and pepper
yellow mustard to taste
1 cup watercress, thick stems removed
4 slices whole grain bread (favorite is Great Harvest bread - can't get enough of it! I think it was their 9 Grain bread I used today)

  1. While eggs are cooking, combine ricotta, yogurt, dijon, green onion & 1/4 tsp salt in a bowl and season with salt.
  2. Peel eggs, cut in half and remove yolks. Crumble yolks into bowl. Finely chop egg whites and add to bowl.
  3. Gently stir to combine.
  4. Toast your bread in a toaster or oven. I sprayed mine lightly with cooking spray and 'toasted' in the oven at 350 for 4 minutes each side.
  5. Spread egg salad evenly on two pieces of bread. I then squirted a little yellow mustard on each sandwich because we like the tangy-ness of it, you could certainly leave out this addition. 
  6. Arrange watercress on top of egg salad, dividing evenly. Top with other piece of bread, press down lightly, cut and serve.
without bread, per serving: 180 calories, 10.8 g fat (3.3 saturated, 1.5 polyunsaturated, 4.2 monounsaturated), 426mg cholesterol, 268mg sodium, 3.5g carbs (.3g fiber, 1.1g sugars), 15.8g protein

with Great Harvest 9 Grain bread, per serving total: 440 calories, 11.8g fat (3.3g saturated, 1.5g polyunsaturated, 4.2 monounsaturated), 426mg cholesterol, 808mg sodium, 55.5g carbs (8.3g fiber, 11.1g sugars), 25.8g protein


  1. I LOVE egg salad and rarely ever have it, so I'll have to try this much healthier version!! Thanks!!!

  2. definitely try it Vickie! we had it again today for lunch and I will never be satisfied with 'regular' egg salad again!