Healthy Avocado & Egg Salad Sandwiches

Published on Jan 10, 2014
Updated on Oct 29, 2018

Healthy Avocado & Egg Sandwiches // Not only is this healthy, but it's also FILLING! A nice twist on the classic egg salad! | Tried and TastyBecause I calorie count I need quick and easy meals. I love being able to have a satisfying lunch or dinner and quickly calculating the calories. I also have ramped up my exercise regimen and need meals packed with protein and good fats. When I remembered that I had this recipe in my collection of ‘healthy salads and sands‘ on Pinterest and also realized we had everything needed to make it – I was on it. I posted the following question to my Facebook page the other day I was making this sandwich, tell me if you’ve ever felt like this: “Why is it that when you want an avocado none of them are ripe, and when you don’t want one… they ALL are ripe?” Isn’t that the truth?? Anyway, I never remember how yummy egg salad is until I’m half way through preparing another dish, I’m so glad I finally got around to making it. So glad I did! Not only was it delicious, but it was also filling.

Healthy Avocado & Egg Sandwiches // Not only is this healthy, but it's also FILLING! A nice twist on the classic egg salad! | Tried and Tasty

Healthy Avocado And Egg Salad Sandwich

Course: Main Course
Cuisine: American
Keyword: Avocado And Egg Salad Sandwich
Prep Time: 8 minutes
Total Time: 8 minutes
Servings: 4
Calories: 147 kcal
Author: Yvonne

This Avocado and Egg Salad Sandwich is a healthier alternative to the classic!

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Ingredients

  • 1 avocado ripe
  • 4 eggs boiled*
  • 1 tsp. yellow mustard
  • 1 tbsp. pickle relish
  • Salt & pepper to taste
  • Alfalfa sprouts
  • Spinach
  • Whole wheat bread**

Instructions

  1. In a medium-sized bowl, mash together your eggs and avocado until desired consistency (I like mine a little chunky, but not too chunky). I found it easiest to run my egg through my egg slicer before adding together with the avocado.
  2. Add mustard and relish; season with salt and pepper.
  3. Spread over your choice of bread. Top with spinach, alfalfa sprouts, and another slice of bread.

Recipe Notes

[My 2 Cents]
I recently posted in my Kitchen Basics how to sprout your own alfalfa sprouts. I used our fresh homegrown sprouts for this recipe. It's so nice to just have them available whenever you want them and not have to pay an arm and a leg for them. It's SO easy, if you like sprouts I highly suggest getting a sprouter and some seeds and growing them yourself. You can have them all year long! We are also sprouting for the first time broccoli sprouts - I'm interested to see how those turn out!
Did you know that you can hard boil an egg in the oven? Ever since I found that out it's been the only way that I've been doing it since. I love not having to babysit the boiling water and making sure I start the time when I'm supposed to (I've never been good at boiling eggs). Plus, with the oven method you can boil a bunch at the same time with ease. There are many how-to's online, here's one. I like to boil about a dozen at a time and keep them on hand for a quick snack.
Let's talk bread. We only ever buy whole wheat/whole grain. Normally it's the Dave's Killer bread from Costco, but since I'm being calorie conscious it's hard to cough up over 100 calories per slice of bread for me. When discovering the multigrain thins I was ecstatic. I still get to have bread, just less of it and for only 100 calories per thin I can afford to have it and still have a great sandwich. We buy our multigrain thins from Costco. I have made breakfast sandwiches with them, I've make turkey/cheese sandwiches in the waffle maker, and grilled cheese sandwiches. Still being able to have a great meal but not sacrificing a large portion of my daily calories is really important. The thins allow me to do both!

Adapted from Australian Avocados

Nutrition Facts
Healthy Avocado And Egg Salad Sandwich
Amount Per Serving
Calories 147 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Cholesterol 163mg54%
Sodium 120mg5%
Potassium 304mg9%
Carbohydrates 5g2%
Fiber 3g13%
Protein 6g12%
Vitamin A 310IU6%
Vitamin C 5mg6%
Calcium 31mg3%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Healthy Avocado & Egg Sandwiches // Not only is this healthy, but it's also FILLING! A nice twist on the classic egg salad! | Tried and TastyHealthy Avocado & Egg Sandwiches // Not only is this healthy, but it's also FILLING! A nice twist on the classic egg salad! | Tried and TastyHealthy Avocado & Egg Sandwiches // Not only is this healthy, but it's also FILLING! A nice twist on the classic egg salad! | Tried and Tasty

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5 comments about “Healthy Avocado & Egg Salad Sandwiches

  1. Laurie

    We have one carton of eggs marked hard boiled in our fridge at all times. They are great to add to salads or just a quick healthy treat. Did you know you can also do them in the pressure cooker? I have an electronic pressure cooker, so it turns off all on it’s own; it’s my kitchen time saver for perfect beans, rice, pasta, and eggs! (notes say quinoa will only take a minute, so I may be giving that a try, but I will do stove top too to decide what’s best) Any way, back to hard boiled eggs. 6 minutes in the pressure cooker, 10 minutes for natural release of the pressure/steam, and then cold water bath. Perfect eggs and they always peel so perfectly easy too. I am excited to try egg salad without any mayo; I am expecting the avocado to make it even richer/better!

  2. Jesseca Hallows

    It’s like you were reading my mind. Seriously I woke up and was planning meals and wished there were a healthier way to make egg salad. I might skip the sprouts, but other then that this looks amazing!

    1. Yvonne

      That’s crazy!! I’m so happy I was at the right place at the right time – by all means, if you don’t like sprouts leave ’em off! This is so yummy!

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