Egg Salad Sandwich- Simple and healthy
This is a no nonsense post about my go-to egg salad sandwich. The recipe for this egg salad is so simple: basically hard boiled egg, dressed in a creamy yogurt-onion dip, topped with salad vegetables of choice.
It is one of the recipes I make regularly, with slight variations depending on what ingredients I have at hand. The main reason I keep going back to this recipe is that it is easy to put together and healthy.
Let me break it down for you.
One, speaking of healthy food, boiled eggs are at the top of the list. But let’s be honest, who likes boiled eggs on their own? It is a little boring. Egg salad, however, brings a kick of flavour and makes things interesting. You might as well be able to please the picky eaters who make faces even at the mention of boiled eggs.
Two, instead of calorie-dense mayonnaise, here we go for a home-made dressing made with Greek yogurt. In Kashmir, Greek yogurt is called chakk’e doud or hung curd and is used to make the best pumpkin chutney/dip in the world. (Check the recipe by Zoondaeb.) For the egg salad sandwich, caramelized onions are mixed with Greek yogurt to make a delicious and healthier dip. This dip is easily the star of the show.
Three, bread. Obviously. If it is a sandwich, there has to be bread. Unless you are on a keto diet, in which case the egg salad can work very well for you. Just double the number of eggs and you’re good to go without the bread. Not me though. I am team balanced diet. I use my regular whole wheat, seeded bread for this sandwich. Well, there is no hard and fast rule about the kind of bread you should use. Any bread you like. (Oh, and if you are really on a keto diet, check out my filling chickpea salad recipe.)
Four, five, six: veggies, veggies, veggies! Lettuce, Cucumber, tomato, whatever you like, for the crunch and to leave no stones unturned in attempts to make this sandwich healthier and healthier.
So perk up your lunch time with this super indulgent home made sandwich. It is so affordable in terms of time, effort and money, and did I mention delicious? This recipe is a healthier version of the classical egg salad because of Greek yogurt standing in for mayonnaise. If having at home, it can be served on toast, open-faced. It also makes a good sandwich to pack for a picnic or lunchbox. It tastes good when cold, so don’t worry about it. The only thing you may have to worry about is packing a few extra sandwiches because your colleagues may attack your lunch box.
Egg salad sandwich- simple and healthy
Ingredients
Greek yogurt-caramelized onion dressing
- 1 tbsp olive oil
- 1 onion (finely chopped)
- ¼ tsp cumin seeds (optional)
- ½ tsp crushed garlic
- ½ cup Greek yogurt
- 1 tbsp lemon juice
- salt to taste
- pepper to taste
Salad
- 3 eggs
- 2-3 lettuce leaves
- cucumber
Sandwich
- 4 slices brown, seeded bread (or any bread of choice)
Instructions
Greek yogurt-caramelized onion dressing
- Heat the oil in a pan. Add the finely chopped onion and turn the hob to the lowest heat setting. Let the onions caramelize, for about 17-18 minutes, stirring in between. At this point, the onions should be translucent and slightly golden.
- Add cumin seeds and crushed garlic and stir for 2 minutes. Turn the heat off and let the onions cool.
- Mix Greek yogurt, lemon juice, salt and pepper in a bowl. Add in the caramelized onion and mix well.
Salad
- Hard boil the eggs. That is let them boil in water for 8-10 minutes. Run cold water over the eggs to cool them. Peel the shells off.
- Dice the eggs into ½inch cubes. Chop the salad vegetables- lettuce and cucumber. Mix everything together.
Sandwich
- Toast two slices of bread.
- Mix the salad and dressing together and spread half of it on a slice of bread. Gently press the other slice of bread on top of the filling. Repeat for other two slices. OR
- Spread the dressing on one slice of bread. Top it with the diced eggs. Place the lettuce leaves and cucumber slices on it. Spread the dressing on the other slice of bread. And make a sandwich. (Haha!)
Notes
- Mayonnaise can be used in place of Greek yogurt.
- Adjust or omit the lemon juice according to taste.
- Substitute eggs with shredded leftover chicken for a similar chicken sandwich.