This Egg Salad Sandwich is perfect for picnics, camping, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with add-ins like celery, peppers, or herbs.
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Why You'll Love This Recipe
This Egg Salad Sandwich is a creamy, classic lunch that comes together quickly and easily. Here's why it's going to become a regular in your meal rotation:
- Budget-friendly: Eggs are one of the most affordable protein sources, making this perfect for feeding your family on a budget
- Ready in 30 minutes: From boiling eggs to eating, you'll have lunch on the table in less than half an hour
- High in protein: Each serving provides about 15 grams of protein to keep you full and satisfied
What is an egg salad sandwich?
An egg salad sandwich is a classic American comfort food made with chopped hard-boiled eggs mixed with a creamy dressing, seasonings, and often crunchy vegetables like celery or onion. It's the kind of nostalgic lunch that reminds you of childhood picnics and simple pleasures.
This version keeps all the classic flavors you love while making it a bit lighter and more nutritious. By using avocado and Greek yogurt alongside a touch of mayo, you get that rich, creamy texture with added nutrients, healthy fats, and extra protein. It's comfort food that actually makes you feel good.
Ingredients
Here's everything you need to make this delicious egg salad:
- Hard-boiled eggs - These are the star of the show! Look for fresh eggs (check the date on the carton). Slightly older eggs are actually easier to peel after boiling.
- Avocado - Choose one that yields slightly to gentle pressure. The avocado creates a creamy base and adds heart-healthy fats.
- Light mayonnaise or plain Greek yogurt - Greek yogurt adds extra protein and a tangy flavor that works beautifully with eggs. You can also use half mayo and half yogurt.
- Add-ins, chopped small - Celery is classic for crunch. Red onion or chives add sharpness. Diced cucumber adds freshness. Dill pickles bring tangy, briny flavor.
- Fresh herbs, chopped - Dill is traditional and amazing with eggs. Chives add mild onion flavor. Parsley keeps it fresh and bright.
- Lemon or lime juice - Brightens all the flavors and helps prevent browning.
- Sea salt and black pepper - Essential for bringing out the flavors.
- Optional: Dijon mustard - Adds a subtle tang and classic egg salad flavor.
- Optional: Paprika - A light sprinkle on top adds color and mild spice.
- Bread or base of your choice - White bread, whole wheat, croissants, bagels, crackers, or lettuce cups all work wonderfully.
Ask the Dietitian: Are eggs healthy?
Yes! Eggs are one of the most nutritious foods you can eat, and they're a staple in my own diet. This egg salad is a great way to enjoy them.
- Complete protein source: One large egg contains about 6 grams of high-quality protein with all nine essential amino acids. Research shows that eggs are one of the best protein sources for supporting muscle synthesis and satiety.
- Rich in choline and essential nutrients: Eggs are one of the best dietary sources of choline, providing over 100mg per egg. Choline is essential for brain health, memory, and metabolism, and studies indicate that adequate choline intake is particularly important during pregnancy for fetal brain development.
Customize it your way
Like all of my recipes, this Egg Salad Sandwich is completely customizable. Choose what add-ins work best for you.
- Crunchy add-ins of your choice: Celery, red onion, diced bell peppers, or cucumbers
- Sweeter add-ins of your choice: Halved grapes, diced apples, or dried cranberries
- Nutty add-ins of your choice: Sliced almonds, chopped pecans, or sunflower seeds
- Herbs of your choice: Dill, thyme, chives, oregano, or cilantro
How to make Egg Salad Sandwich
Making egg salad is easy once you nail the hard-boiled eggs. Here's the foolproof method:
1. Boil the eggs
Place your eggs in a single layer in a medium saucepan and cover them with cold water by about an inch. Bring the water to a rolling boil over high heat. As soon as the water reaches a full boil, remove the pan from heat and cover it with a lid. Let the eggs sit in the hot water for 12 minutes for perfectly cooked hard-boiled eggs with creamy yolks.
2. Cool and peel
After 12 minutes, drain the hot water and immediately transfer the eggs to a bowl of ice water. Let them sit for at least 5 minutes to stop the cooking process-this prevents that green ring around the yolk and makes peeling so much easier. Once cooled, gently tap each egg on the counter to crack the shell, then peel under cool running water.
3. Chop the eggs
Pat your peeled eggs dry, then chop them into small pieces on a cutting board. Don't worry if they're not perfectly uniform-some people like chunky egg salad, others prefer it finely chopped. Transfer the chopped eggs to a medium bowl.
4. Mash in the avocado
Add your peeled and pitted avocado to the bowl with the eggs. Using a fork, mash the avocado into the eggs until it creates a creamy coating. You want it combined but still chunky-not smooth. The avocado helps bind everything together.
5. Mix everything together
Add your mayonnaise or Greek yogurt, chopped add-ins (like celery and onion), fresh herbs, lemon juice, salt, pepper, and any optional seasonings like Dijon mustard. Stir everything together gently but thoroughly. You want all the flavors evenly distributed without completely mashing the eggs.
6. Taste and adjust
Give your egg salad a taste and adjust the seasonings. Eggs need a good amount of salt to really shine, so don't be shy. Need more tang? Add another squeeze of lemon or a bit more Dijon. Want more herbs? Stir in another pinch.
7. Serve it up
Spread your egg salad generously onto toasted bread and top with crisp lettuce, juicy tomato slices, and any other toppings you like. Close up your sandwich and enjoy! You can also serve it in a wrap, on crackers, stuffed into a pita, or over greens.
Troubleshooting Tips
- Eggs hard to peel? Use eggs that are at least a week old-they peel more easily than super fresh eggs. Also, make sure to use the ice bath method after boiling.
- Too dry? Add another spoonful of Greek yogurt or mayo to make it creamier and more spreadable.
- Green ring around the yolk? This means the eggs were overcooked or not cooled quickly enough. It's still safe to eat but can taste slightly sulfuric. Use the 12-minute timing and ice bath to prevent this.
- Tastes bland? Eggs need seasoning! Add more salt, a squeeze of lemon, fresh herbs, or a teaspoon of Dijon mustard.
Pairing
This Egg Salad Sandwich is delicious with potato chips, fresh fruit, pickles, or a simple side salad.
These are a few of my other favorite dishes to serve with this sandwich:
Scaling
This recipe makes 4 servings, but it's super easy to scale up or down. For meal prep or feeding a crowd, simply double or triple the recipe-just boil more eggs and multiply all other ingredients accordingly.
If you're cooking for one or two people, you can easily halve this recipe. Four eggs will make about 2 servings of egg salad.
The egg salad tastes great right away but gets even better after a few hours in the fridge as the flavors meld together.
Storage & Meal Prep Tips
Store your egg salad in an airtight container in the refrigerator for up to 4 days. The lemon juice helps keep the avocado from browning too much, but you might notice slight discoloration on top-that's normal and safe. Just give it a stir before serving.
For meal prep, I recommend storing the egg salad mixture separately from your bread or wraps. This prevents soggy sandwiches and keeps everything fresh. Portion the egg salad into individual containers and pack bread, crackers, or lettuce cups separately. Assemble right before eating.
You can hard-boil the eggs ahead of time and store them peeled in the fridge for up to a week, then make fresh egg salad as needed.
I don't recommend freezing egg salad. The eggs, mayo, yogurt, and vegetables don't thaw well and will become watery with a rubbery texture.
Egg Salad Sandwich
Ingredients
Salad Ingredients:
- 1 small ripe avocado, seeded and peeled*
- 2 cups eggs, roughly chopped (about 7-8 hard boiled eggs)
- ¼ cup light mayonnaise or plain Greek yogurt
- ¾ cup to 1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, sliced almonds, pecans, etc.)
- 2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
- 1 tablespoon lemon or lime juice
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
Base of your choice:
- Whole grain toast
- Croissants
- Bagels or bagel thins
- Crackers or crispbread
- Pita
- Tortilla wrap
- Lettuce cups or leafy greens
- Stuffed into bell peppers halves
- Over tomato slices
Instructions
- In a medium bowl, mash avocado until smooth.
- Stir in eggs, mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
- Taste and adjust seasonings as needed.
- Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
- Store salad leftovers in an airtight container in the fridge for up to 4 days.
Notes
Nutrition
Other Meal Prep Recipes
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