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Egg Salad Sandwiches

Serves 4 (one sandwich with one-quarter of the filling)

30 min prep/cook; plus cooling and chilling (total not specified)

Ingredient allergen flags: Egg; Milk; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

Chopped hard-cooked eggs sit in a creamy yogurt-and-mayonnaise dressing between whole-wheat bread.

AI-generated illustration of Egg Salad Sandwiches, showing the base recipe

Ingredients

  • 8 large eggs (400 g total without shells)
  • 1/2 cup (120 g) plain nonfat Greek yogurt
  • 2 Tbsp (28 g) mayonnaise
  • 8 slices whole-wheat bread (32 g each)
  • 1/8 tsp (0.75 g) salt
  • 1/4 tsp (0.5 g) black pepper

Method

  1. Cover eggs with water in a saucepan. Bring to a boil, cover, turn off the heat and let stand about 12 minutes, until the yolks and whites are firm (F5 raw-egg row, Sources). Cool promptly in ice water, then peel and chop.
  2. Mix yogurt and mayonnaise in a bowl; fold in chopped eggs. Season with salt and pepper to taste. Divide into four shallow covered containers and refrigerate promptly.
  3. Pack filling separately from the bread. Spread one portion between two slices only when ready to eat.

Allergy / dietary substitutions

Milk: use a tolerated non-dairy yogurt and check all ingredients. Wheat: use labeled wheat-free bread, checking its other allergens. Egg: both the eggs and ordinary mayonnaise contain egg; choose another recipe for an egg allergy.

Training-day additions

Add fruit and extra bread or crackers (adds wheat unless suitable wheat-free products are used).

Substantive variations

The illustration shows the base recipe.

Curried Chickpea-Salad Sandwiches

Variation of Egg Salad Sandwiches. Serves 4 (one sandwich with one-quarter of the filling).

15 min prep/cook

Ingredient allergen flags: Egg; Milk; Wheat; Other: Celery. Check product labels and cross-contact; substitutions change nutrition.

Bread may add sesame, soy, milk, egg or other allergens beyond wheat.

Ingredients

  • 2 cans chickpeas, drained and rinsed (510 g total)
  • 1/2 cup (120 g) plain nonfat Greek yogurt
  • 2 Tbsp (28 g) mayonnaise
  • 8 slices whole-wheat bread (32 g each)
  • 1/8 tsp (0.75 g) salt
  • 1/4 tsp (0.5 g) black pepper
  • 2 celery stalks (80 g total), finely chopped
  • 2 tsp (4 g) curry powder; check the blend label
  • 1 Tbsp (15 g) lemon juice

Method

  1. Mash chickpeas in a bowl, leaving some texture. Stir in yogurt, mayonnaise, curry powder and lemon juice.
  2. Fold in celery and the measured salt and pepper. Season with additional salt and pepper to taste. Divide into four shallow covered containers and refrigerate promptly.
  3. Pack the filling separately from the bread. Spread one portion between two slices only when ready to eat.

Store / pack

Refrigerate covered at 40°F or below; use within 2 days. Pack cold with two ice sources. Do not freeze this dressed filling.

Approximate nutrition / serving: 410 kcal · Protein 20 g · Carbohydrate 59 g · Fat 11 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate the filling separately from bread at 40°F or below; use within 2 days. Pack cold with two ice sources; do not leave the filling in a warm bag (Keep good food safe).

Approximate nutrition / serving

370 kcal · Protein 24 g · Carbohydrate 29 g · Fat 17 g

Approximate per serving of the specified base recipe, computed from FDC SR Legacy ingredient grams. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Bread may add sesame, soy, milk, egg or other allergens beyond wheat.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 8 large eggs (400 g total without shells) — USDA SR Legacy FDC 171287; 400 edible g
  • 1/2 cup (120 g) plain nonfat Greek yogurt — USDA SR Legacy FDC 170894; 120 edible g
  • 2 Tbsp (28 g) mayonnaise — USDA SR Legacy FDC 171009; 28 edible g
  • 8 slices whole-wheat bread (32 g each) — USDA SR Legacy FDC 172688; 256 edible g
  • 1/8 tsp (0.75 g) salt — USDA SR Legacy FDC 173468; 0.75 edible g
  • 1/4 tsp (0.5 g) black pepper — USDA SR Legacy FDC 170931; 0.5 edible g
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