Egg Salad Sandwich Healthy Lunch Recipe

Egg Salad Sandwich Healthy Lunch served warm with cozy spices — Comforting Egg Salad Sandwich Healthy Lunch you can make today

I have a confession to make. For years, I turned my nose up at the humble egg salad sandwich. My only memory was of a sad, soggy, overly-mayonnaised mess from a plastic tub. It felt like a lunchtime last resort. That all changed a few summers ago.

I was packing for a long hike and needed something protein packed, easy to eat, and genuinely satisfying. I looked at the carton of eggs on my counter and thought, “Let’s give this another shot.” I published this recipe a few years ago after that hike, and it completely changed my mind. This Egg Salad Sandwich Healthy Lunch is now my go-to. It’s a fantastic protein-packed toddler lunch option for parents, too!

My secret isn’t a fancy ingredient. It’s a simple technique with the boiled eggs. I don’t just chop them. I use two different tools to get the perfect texture. It makes all the difference between “meh” and “more, please!”

Recipe Overview

Cuisine: American
Category: Lunch, Sandwich
Prep Time: 15 minutes
Cook Time: 10 minutes (for boiling eggs)
Total Time: 25 minutes
Servings: 3-4 hearty sandwiches

Why This Recipe is So Special

This recipe is special because of the texture. Most egg salads are either too chunky or turn into a uniform paste. I wanted something in between.

I use a potato masher on half the yolks to create a creamy, cohesive base. Then, I hand-chop the remaining whites and yolks for those perfect, satisfying bites. It gives you creaminess and substance in every single mouthful.

Plus, we’re smart about our add-ins. A little Greek yogurt cuts the richness and adds protein. Fresh herbs and a squeeze of lemon brighten everything up. It feels indulgent but sits light.

The Full Ingredient List

This is my favorite part—gathering simple, good-quality ingredients. Every one plays a role. Here’s what you’ll need:

8 large eggs
1/4 cup plain Greek yogurt (I use full-fat for creaminess)
3 tablespoons mayonnaise
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
2 tablespoons finely chopped red onion
2 tablespoons chopped fresh chives or dill
1/4 teaspoon paprika (smoked or sweet)
Salt and freshly ground black pepper, to taste
For serving: Your favorite bread, lettuce, sliced tomato, or avocado

My Step-by-Step Method

Follow these steps and you’ll have the best egg salad of your life. I promise it’s easy.

First, place your eggs in a single layer in a saucepan. Cover them with cold water by about an inch. Bring the water to a rolling boil over high heat.
As soon as it boils, cover the pot and remove it from the heat. Let it sit for exactly 10 minutes. This is my foolproof method for perfect boiled eggs every time.
While the eggs cook, prepare an ice bath in a large bowl. After 10 minutes, use a slotted spoon to transfer the hot eggs straight into the ice water. Let them cool completely. This stops the cooking and makes them easy to peel.
Peel your eggs. I like to gently tap them all over on the counter and roll them under my palm to crack the shell completely.
Now, here’s my texture trick. Slice 4 of the eggs in half. Scoop the yolks into a medium mixing bowl. Add the Greek yogurt, mayonnaise, Dijon, lemon juice, paprika, salt, and pepper. Use a potato masher to mash it all into a smooth, creamy base.
Take the remaining 4 eggs and all the egg whites from the first batch. Give them a rough chop with a knife. You want nice, identifiable pieces. Fold these chopped eggs into the creamy base.
Finally, gently stir in the chopped red onion and fresh herbs. Give it a taste and adjust the salt, pepper, or lemon juice to your liking.
Spread it thickly on toasted whole-grain bread, add some crisp lettuce, and dig in! For another creative way to use a creamy chicken filling, you have to try my Crack Chicken Egg Rolls.

My Top Tips for Success

Older eggs are easier to peel! If you can, use eggs that have been in your fridge for a week or so. The air pocket is bigger, which helps the shell slip right off.
Let your red onion soak. If you’re sensitive to the sharp bite, chop the onion and let it sit in a small bowl of cold water for 5-10 minutes. Drain and pat dry before adding. It mellows the flavor beautifully.
Make it ahead! This sandwich filler actually gets better after chilling. The flavors have time to get to know each other. Make it the night before for an effortless lunch.
Get creative with your bread. I love a sturdy sourdough or a seeded whole wheat. For a low-carb option, serve it in lettuce wraps or on half an avocado.

Common Mistakes to Avoid

I’ve made these mistakes so you don’t have to. Here’s what to watch for.

Overcooking the eggs. If you boil them too long, you’ll get that unappealing gray ring around the yolk and a rubbery texture. The “boil, cover, and sit” method I use above is foolproof.

Using only mayonnaise. This can make the salad too heavy and one-note. The Greek yogurt adds a lovely tang and lightens the whole thing up. Trust me on this swap.

Not seasoning enough. Egg salad needs a good amount of salt and pepper to really sing. Season your creamy base, then season again after you’ve folded everything together. Taste as you go!

NUTRITION INFORMATION

Calories: ~280 (for salad only, per serving)
Protein: 14g
Carbohydrates: 3g
Fat: 23g
Saturated Fat: 5g
Cholesterol: 375mg

(Note: Nutrition is estimated and will vary with specific ingredients and serving size.)

FREQUENTLY ASKED QUESTIONS

Can I make this egg salad without mayonnaise?

Absolutely! You can replace the mayonnaise with an equal amount of extra Greek yogurt, mashed avocado, or even hummus for a different flavor twist. The texture will be slightly different but still delicious.

How long does homemade egg salad last in the fridge?

It keeps beautifully for 3-4 days in a sealed container. I often make a batch on Sunday for easy lunches throughout the week. Just give it a quick stir before you use it.

What are some other mix-in ideas?

I love playing with this base! Try adding a handful of chopped celery for crunch, a spoonful of sweet pickle relish, a dash of hot sauce, or even some crumbled cooked bacon for a special treat.