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.

    Become more interesting every week!

    Get our Read Up newsletter

    Sending Message
    how we use your e-mail