Recipe: Egg Salad Sandwich (Lightened Up!)

Egg Salad Sandwich, Courtesy:
Egg Salad Sandwich, Courtesy:

Martha Stewart’s version of an egg salad sandwich caught my eye because she lightens up the calories by substituting avocado for the egg yolks. This substitution is great because the avocados have a consistency similar to egg yolks and they taste great too!

4 hard-cooked egg whites, chopped
1/2 avocado, pitted and diced medium
1/4 small red onion, diced small
1 tsp. mayonnaise
1 tsp. sour cream
1 tsp. Dijon mustard
Coarse salt and ground pepper
Whole grain bread, for serving
Arugula, for serving


  1. In a bowl, combine egg whites, avocado, red onion, mayonnaise, sour cream, and Dijon mustard.
  2. Season with salt and pepper.
  3. Serve on whole grain bread with arugula.

Food Mingle Blog Alternatives and Substitutions:

  • I used yellow mustard in place of the Dijon mustard (personal preference) and it tasted great!

Yield: 1 sandwich

Source:, (and appeared in Everyday Food, January/February 2010)



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