High-Protein Egg Salad Sandwich is delicious & creamy. It contains hard-boiled eggs, red onion, mayonnaise, yellow mustard, fresh chives, fresh dill, nutritional yeast, black pepper, salt, whole-wheat bread, Parmesan cheese, & butter. These items are very simple, and we can easily find them in supermarkets. This egg salad sandwich has Parmesan cheese & butter in it, so it is not good for a dairy-free diet. We have to use vegan Parmesan cheese & plant-based butter for this purpose. It contains 22g of protein & 420 kcal per serving. High-Protein Egg Salad Sandwich is stored nicely, so it is good for meal prep. Serve this sandwich with roasted broccoli, salad, and vegetable soup.
STATS:
- Calories: 400
- Prep time: 10 minutes
- Serving size: 1 sandwich
- Cook time: 0 minutes
- Cuisine: American
- Total time: 10 minutes
- Course: Breakfast, Lunch, Main Course
- Diet: High-Protein, Vegetarian
- Serving: 2
EQUIPMENT:
- Cutting board
- Fork
- Nonstick skillet
COMPONENTS:
- Two tbsp. unsalted butter
- 4 hard-boiled eggs
- 1 tbsp. chives
- ¼ cup red onion
- 1 tbsp. dill
- 3 tbsp. mayonnaise
- 1 tbsp. yellow mustard
- 2 tsp. nutritional yeast
- 1/8 tsp. salt
- 4 whole-wheat bread slices
- ¼ tsp. black pepper powder
- 3 tbsp. Parmesan cheese
INGREDIENT NOTES:
HARD-BOILED EGGS:
- These are the main components to prepare this dish. We have to utilize the fully cooked eggs and mash them nicely to make a creamy filling & leave a few small pieces for texture.
MAYONNAISE:
- Utilize the mayonnaise to make the egg salad creamy, and we can replace some or all of it with Greek yogurt for this purpose. It should provide a tangy taste and additional protein.
WHOLE-WHEAT BREAD:
- It is added to include fiber in this sandwich. We have to utilize the whole-wheat bread so it works nicely for this dish. We can utilize high-protein bread to increase the protein content.
PARMESAN CHEESE:
- It is added to add a savory taste to this sandwich. We have to grate it finely so it works nicely for this dish. We can utilize Parmesan cheese made with vegetarian rennet for a vegetarian-friendly option.
INSTRUCTIONS:
- We can peel the eggs and put the eggs in the mixing vessel, then mash with a fork.
- Include the seasonings, red onions, herbs, mayonnaise, & seasonings, and stir to coat them.
- Add half the quantity of parmesan cheese, then mix.
- Now apply the butter to one side of the bread slice, then sprinkle the leftover parmesan on the buttered side.
- Put the pan on stove and warm it on the moderate to low flavor.
- Add the buttered side of the slice to the pan and toast till it gets golden.
- Put the bread on a clean shelf & add the egg salad the 2 bread slices.
- Then place the other slices on them then make the slices of sandwich and serve warm.
SERVING SUGGESTIONS:
FRESH SALADS:
- Garden Salad
- Cucumber and Tomato Salad
- Spinach Salad
- Greek Salad
- Cabbage Slaw
VEGETABLE SIDES:
- Roasted Broccoli
- Roasted Asparagus
- Steamed Green Beans
- Roasted Carrots
- Sautéed Spinach
SOUPS:
- Tomato Soup
- Vegetable Soup
- Chicken and Vegetable Soup
- Mushroom Soup
LIGHT SIDES:
- Cucumber Slices
- Cherry Tomatoes
- Celery Sticks
- Bell Pepper Strips
- Pickles
HEALTHY ADDITIONS:
- Avocado Slices
- Fresh Fruit Salad
- Roasted Chickpeas
- Steamed Edamame
TIPS:
- Mash the eggs as you like and leave the chunks if you want to add texture to the sandwich.
- We have to chop the onions and herbs finely to mix them evenly in the filling.
- Chop the onion and herbs finely to distribute their flavors throughout the filling.
- Serve the sandwich with Greek yogurt or cottage cheese to add extra protein.
STORAGE INFORMATION:
FRIDGE:
- Add the egg salad in box & store for 3 to 4 days. Wrap the assembled sandwich and store for 1 to 2 days.
FREEZER:
- Avoid freezing this sandwich, as the texture of the mayonnaise & eggs will be ruined.
FAQs:
Is this egg salad enriched in protein?
- Yes, this salad is enriched with protein as the bread and eggs provide protein and it has around 20 to 24g protein in one serving.
Will I prepare the salad in advance?
- Yes, make the salad before requirement and put in the fridge and assemble then at the time of serving so it remains fresh.
What to use instead of mayonnaise?
- You can add Greek yogurt instead; it will add more protein to these sandwiches.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Net carbs: 25 g
Iron: 2.5 mg
Total carbs: 28 g
Vitamin A: 0.2 mg
Fiber: 3 g
Calcium: 230 mg
Protein: 22 g
Sodium: 650 mg
Potassium: 250 mg
Servings: 2
