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.

[quicklook-recipe prep_time=”12 min” cook_time=”” serves=”4″ details=”” ]

[ingredients-list title=”Ingredients” serving_size=””]

  • 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


[step-list-wrapper title=”How to make it” time=”12 minutes”]

[step-item number=”1″ image_url=”” title=”” ]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. [/step-item]

[step-item number=”2″ image_url=”” title=”” ] Spread each of 4 bread slices with 1/2 cup egg salad, top with remaining bread, and cut in half. [/step-item] [/step-list-wrapper]

[nutrition-info calories=”220″ calories_fat=”” fat=”6g” sat_fat=”1g” choles=”53mg” sodium=”370mg” carbs=”27g” sugars=”” protein=”14g” fiber=”4g”]


[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.[/cooking_tip]

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Originally Published in Reader's Digest