Egg Salad Wrap or Sandwich
Total Time: 10 minutes
Servings: 2
Serving Size: 1 sandwich or wrap
Calories & Macros per Serving: Calories: 395 Fat: 19g Carbs: 34g Protein: 24g
Ingredients:
4 slices whole wheat bread
8 hard-boiled eggs (use only the whites from 6 eggs and 2 whole eggs)
2 tbsp mayonnaise
1 tsp Dijon mustard
¼ tsp salt
¼ tsp black pepper
Optional Ingredients:
Chopped chives or red onion, 1 lettuce leaf, 1 tomato slice, 1 slice of cheese
Instructions:
Boil the Eggs: Place eggs in a saucepan, cover with water, and bring to a boil. Cook for 11–15 minutes. Transfer to an ice water bath for 5 minutes, then peel.
Prepare the Eggs: Remove the yolks from 6 eggs (keep only the whites) and chop all the eggs (6 whites + 2 whole eggs).
Make the Egg Salad: In a bowl, mix chopped eggs with mayo, mustard, salt, pepper, and chives or onion if using.
Assemble the Sandwich: Spread half the egg salad onto a slice of bread. Top with lettuce, tomato, and cheese if desired. Add another slice of bread.
Serve: Cut in half and enjoy immediately.
Tips:
Use low-fat cheese or light mayo for a lighter option.
Try avocado, cucumber, or sprouts for extra texture.
Store leftover egg salad in the fridge for up to 3 days—assemble fresh to avoid soggy bread.
Add garlic powder or cayenne for a flavor boost.
Note:
Using just the egg whites from some of the eggs helps reduce fat and calories while still keeping the dish high in protein. But if you prefer to keep all the yolks, that’s totally fine too—just adjust based on your nutrition goals and taste preferences.