An egg salad sandwich pairs chopped hard-boiled eggs with mayonnaise and seasonings, served between slices of bread for a simple lunch. Its nutrition depends on the bread, dressing, portion size, and additions, so this recipe includes a practical estimate along with clear ways to adjust it.
Ingredients
- 6 large eggs (about 300 g without shells)
- ¼ cup mayonnaise (60 ml)
- 1 teaspoon Dijon mustard (5 ml)
- 1 tablespoon finely chopped celery (about 10 g)
- 1 tablespoon finely chopped scallion (about 6 g)
- ⅛ teaspoon fine salt (about 0.75 g), plus more to taste
- ⅛ teaspoon black pepper (about 0.25 g)
- 8 slices sandwich bread (about 280 g total; choose a loaf with slices around 35 g each)
- 4 lettuce leaves (about 20 g), optional
Instructions
- Boil the eggs. Put the eggs in a saucepan in a single layer and add enough cool water to cover them by about 1 inch (2.5 cm). Bring the water to a boil over medium-high heat. As soon as it reaches a full boil, cover the pan, turn off the heat, and leave the eggs in the hot water for 12 minutes.
- Cool and peel. Transfer the eggs to a bowl of ice water for 5 minutes, then crack and peel them. For whole boiled eggs, cook until the yolk and white are firm. If an egg cracks or has an unusual odor or appearance, discard it.
- Make the filling. Pat the eggs dry and chop them into small, even pieces. In a bowl, stir together the mayonnaise, Dijon, celery, scallion, salt, and pepper. Fold in the eggs gently, leaving some larger pieces if you like a chunkier texture. Taste and adjust the seasoning.
- Assemble the sandwiches. Lay out four slices of bread and add a lettuce leaf to each, if using. Divide the egg salad evenly among them, spreading it close to the edges without overfilling. Top with the remaining bread slices and cut in halves or quarters.
Nutrition Facts
Nutrition estimates vary with bread size, mayonnaise brand, and how generously the filling is portioned. With the quantities above, each sandwich—one quarter of the filling and two slices of bread, without lettuce—is approximately 390 calories, 17 g protein, 30 g carbohydrates, 23 g fat, 4 g saturated fat, 3 g fiber, and 600 mg sodium. These are estimates, not lab-tested values; check the package labels for your specific ingredients if you need a closer calculation.
The eggs contribute most of the protein, while bread supplies much of the carbohydrate. Mayonnaise is the main source of added fat and can also affect calories substantially. Different breads may change fiber and sodium, and reduced-fat mayonnaise or a smaller amount will change the estimate. Salt levels also depend on the bread and condiments you choose.
Tips
- Make peeling easier: Older eggs often peel more readily than very fresh ones. Cooling them promptly in ice water also helps loosen the shells, but peel gently to avoid tearing the whites.
- Keep the texture appealing: Chop the eggs after they are cool and fold them in rather than vigorously mashing. If the filling seems dry, add mayonnaise a teaspoon (5 ml) at a time; if it is loose, mix in a little more chopped egg or chill it briefly.
- Adjust the dressing: For a lighter-tasting filling, replace part of the mayonnaise with plain Greek yogurt. This makes the mixture tangier and less rich; it does not necessarily make the whole sandwich low in calories or sodium.
- Prevent soggy bread: Use dry lettuce as a barrier between the filling and bread, and assemble shortly before eating. If making ahead, store the filling separately and build the sandwiches just before serving.
Serving Suggestions
Serve the sandwich with carrot or cucumber sticks, sliced tomatoes, a green salad, or a cup of vegetable soup. For a smaller meal, make open-faced toast with half the filling; for a packed lunch, keep the egg salad cold and carry it in an insulated bag with an ice pack. If you include lettuce or sliced tomato, dry them well and add them just before serving so the bread stays firm.
Variations
- Herb and lemon: Stir in 1 teaspoon (5 ml) lemon juice and 1 tablespoon (about 3 g) chopped dill or parsley. The filling will taste brighter and slightly more tangy.
- Crunchy pickle: Replace the celery with 1 tablespoon (15 g) finely chopped dill pickle. Pickles add sharpness and extra sodium, so taste before adding more salt.
- Avocado blend: Replace half the mayonnaise, 2 tablespoons (30 ml), with mashed avocado. It gives the filling a softer texture and mild flavor; mix it shortly before serving because avocado can darken over time.
- Spicy: Add ¼ teaspoon (1 ml) hot sauce or a pinch of cayenne, then taste. A little goes a long way in a small batch.
- Different bread: Use whole-wheat, rye, or a seeded loaf. The sandwich’s fiber, sodium, and calories will change according to the loaf and slice size.
Storage and Reheating
Refrigerate egg salad within 2 hours of preparation, or within 1 hour if the temperature is above 90°F (32°C). Keep it covered in a clean, airtight container at 40°F (4°C) or colder and use it within 3–4 days. Do not leave it sitting out at room temperature for more than 2 hours; discard it if it has been left out longer. For best texture, store the filling separately from the bread and assemble sandwiches just before eating.
Egg salad is intended to be served cold, so reheating is not recommended. If you have a sandwich that needs reheating, remove the filling first; cooked egg salad may become rubbery, and reheated leftovers must reach 165°F (74°C). Never warm egg salad in a sealed container.
Frequently Asked Questions
How many calories are in an egg salad sandwich?
For this recipe, estimate about 390 calories per sandwich made with two roughly 35 g slices of bread. The exact figure depends on the labels, portion sizes, and any extra ingredients, so treat the number as a guide rather than a guarantee.
How much protein does one sandwich have?
This version has an estimated 17 g of protein per sandwich. Eggs provide most of it, with bread adding some; the amount can differ between bread types and brands.
Can I make the egg salad ahead?
Yes. Prepare the filling, cover it, and refrigerate it promptly. Use it within 3–4 days, and assemble the sandwiches close to serving time to keep the bread from becoming soggy.
How do I know when boiled eggs are done?
For whole boiled eggs, the yolk and white should be firm. In this method, leave the covered pan off the heat for 12 minutes after the water reaches a full boil, then cool the eggs in ice water before peeling.
Can I freeze egg salad?
Freezing is not recommended. Mayonnaise can separate after thawing, and the egg whites may become watery or rubbery. Make a smaller batch instead and refrigerate leftovers.
What can I use instead of mayonnaise?
Plain Greek yogurt can replace some or all of the mayonnaise for a tangier, less rich filling. Mashed avocado also works for part of it, though it darkens with time. Either substitution changes the texture and nutrition, so adjust the seasoning to taste.
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