Protein-Packed Egg Salad Sandwich

Protein-Packed Egg Salad Sandwich recipe videos

A Protein-Packed Egg Salad Sandwich is a classic, hearty sandwich featuring a creamy filling made primarily from chopped hard-boiled eggs mixed with mayonnaise, mustard, and seasonings, served between slices of bread. It's a staple of American and British home cooking and deli counters, often customized with additions like celery, onion, or fresh herbs. The dish is celebrated for its simplicity, satisfying texture, and ability to be a quick, protein-rich meal.

🍽️ Nutrition at a glance

This sandwich is a high-protein, moderate-fat option, with the eggs providing complete protein and essential nutrients like choline and vitamin D. A typical serving contains approximately 400-500 calories, making it a substantial lunch or light dinner.

Nutrition breakdown

Calories	450 kcal
Protein	22 g
Carbs	30 g
Fat	28 g
Fiber	3 g
Sugar	4 g
Sodium	680 mg
Vitamin A	150 mcg
Vitamin D	1.5 mcg
Vitamin B12	0.9 mcg
Choline	147 mg
Selenium	25 mcg
Phosphorus	200 mg
Zinc	1.8 mg
Iron	2.1 mg

Per 1 sandwich (approximately 220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the egg salad sandwich is a symbol of comfort food and practical home cooking, often associated with picnics, lunchboxes, and casual gatherings. Nutritionally, it's unique for delivering a high-quality protein source (eggs) in a very accessible and customizable format, though the mayonnaise content can significantly vary its fat and calorie profile.