Egg Salad Sandwich

Tofu works the magic here. Combined with the egg whites and just one whole egg, it makes a rich, creamy sandwich that is high in protein and lower in cholesterol than the usual egg salad sandwich.


Egg Salad Sandwich

Quick look

  • prep 12 min
  • serves 4


  • 5 ounces firm tofu
  • 1 tablespoon prepared mustard
  • 1/4 cup water
  • 1 large egg, hard-boiled, coarsely chopped
  • 2 large egg whites, hard-boiled, coarsely chopped
  • 1/3 cup finely chopped onion
  • 1/3 cup finely chopped red bell pepper
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 8 slices whole-grain or rye bread

    How to make it  12 minutes

  • 1

    Process tofu, mustard, and water in a food processor or blender about 30 seconds, until smooth. Transfer mixture to a medium bowl and add egg, egg whites, onion, bell pepper, turmeric, paprika, salt, and black pepper. Toss to mix.

  • 2

    Spread each of 4 bread slices with 1/2 cup egg salad, top with remaining bread, and cut in half.

Nutritional Information(per serving)

  • Calories: 220
  • Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 53mg
  • Sodium: 370mg
  • Carbs: 27g
  • Protein: 14g
  • Fiber: 4g

    Healthy Cooking Tip

    For variety, add some minced capers or toasted sesame seeds to the egg salad, or omit the paprika and turmeric and season with dried dill weed.