Avocado Egg Salad and Salmon Sandwich

Jump to Recipe
Save ItSaved!
An open-faced avocado egg salad sandwich with wild Nova salmon and cucumber slices – under 300 calories, protein packed, and loaded with good fats.

An open-faced egg salad sandwich with wild Nova salmon and cucumber slices – under 300 calories, protein packed, and loaded with good fats.Avocado Egg Salad and Salmon Sandwich

I love whipping up this quick avocado egg salad sandwich when I have all the ingredients. Some of my other favorite healthy sandwiches are Egg Tomato and Scallion Sandwich, Breakfast BLT and Omelet Tortilla Breakfast Wrap.

Easiest tip to make a sandwich lighter is to make it open-faced. To make a lighter egg salad, I use half the yolks so I am still getting the health benefits from using some of the yolks, plus I add some mashed avocado which makes it creamy and full of healthy fats.

Alternatives:

  • If you’re not a fan of salmon or lox you can substitute for another protein, sliced tomatoes or leave it out.
  • You can make this with a classic egg salad.
  • If you are gluten free you can use gluten free bread.
  • You can even turn these into appetizer style bites by using crackers or cucumber slices in place of the bread.

This is great for breakfast or lunch. If you’re only making one serving, you can refrigerate the egg salad in an airtight container. Enjoy!

More healthy sandwiches you might enjoy:

An open-faced egg salad sandwich with wild Nova salmon and cucumber slices – under 300 calories, protein packed, and loaded with good fats.
Print
5 from 5 votes
Did you make this recipe?

Healthy Avocado Egg Salad and Salmon Sandwich

4
6
4
SP
226 Cals 16.5 Protein 22.5 Carbs 8 Fats
Total Time: 20 mins
Yield: 4 servings
COURSE: Breakfast, Brunch, Lunch
CUISINE: American
An open-faced avocado egg salad sandwich with wild Nova salmon and cucumber slices – under 300 calories, protein packed, and loaded with good fats.

Ingredients

  • 2 large hard-boiled eggs
  • 2 large hard boiled egg whites, discard the rest
  • 1/2 2 oz medium hass avocado, cut into 1/2-inch dice
  • 1 tbsp light mayonnaise
  • 1/2 tsp Dijon mustard
  • 1/2 tsp caper brine, optional
  • 1/2 tbsp finely chopped fresh chives or dill
  • 1/4 tsp Kosher salt
  • pinch freshly ground pepper
  • 12 thin slices cucumber
  • 4 slices 4 oz Wild Nova salmon
  • 4 slices whole grain sliced bread, toasted

Instructions

  • Combine the egg yolks with the avocado, light mayo, mustard, brine from capers if using, chives, salt and pepper. Mash with a fork.
  • Chop the egg whites and add to yolks; adjust salt and pepper as needed.
  • To assemble, place 1 oz lox on each slice of bread, top with cucumber and divide egg salad between toasts.

Nutrition

Serving: 1sandwich, Calories: 226kcal, Carbohydrates: 22.5g, Protein: 16.5g, Fat: 8g, Saturated Fat: 2.5g, Cholesterol: 101mg, Sodium: 504mg, Fiber: 4g, Sugar: 5g
Blue Smart Points: 4
Green Smart Points: 6
Purple Smart Points: 4
Points +: 6
Keywords: Avocado Egg Salad, avocado egg salad sandwich, Egg Salad salmon Sandwich, egg salad sandwich, lox Sandwich

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this Recipe:




69 comments

  1. Sure sounds yummy yo me, but it’s too much cholesterol to have, just from this one thing, let alone what else you’ll be having the rest of the day.  Anything over 50 mg. (total per meal) is too much, & considered unhealthy by most dieteticions.  

  2. Love this healthy breakfast. My boyfriend requests it and he doesn’t even like egg salad! Awesome recipe.

  3. Yummy! I added arugula under the egg salad to get a few more veggies in. Quick, easy, tasty, and filling!

  4. If you ever in your life make only one Skinnytaste recipe, make this one. Personally I substitute sliced red onion for the cucumber, but go to town and have a ball with this marvelous recipe.

  5. Marvelous sandwich! I can’t throw away egg yolks, so i used 4 whole eggs. I also make my own mayo so mine wasn’t light. Very satisfying lunch. Thanks Gina!

  6. Finally got on the avocado toast band wagon. I “cheated” with wholly guacamole simply avocado, and use one tablespoon of it on the toast. Love smoked salmon , and did this with an over easy egg. Only problem is stopping at only one toast! Avocado makes a nice sub for what would have been reduced fat cream cheese on this.

  7. How many would this be on Freestyle?

  8. “Healthy Sandwich” is an oxymoron.

  9. I think I was the last person on the planet to hear about avocado toast a few weeks ago, but I quickly fell in love and keep looking for inspired variations to try. It’s become a weekend brunch thing at our house, so I’m counting down the days (it’s Monday) to make your salmon and avocado-egg salad. Looks so yummy, I’m afraid I’ll be drooling in anticipation by Friday!

  10. I’ve been enjoying avocado sandwiches since 1981, when I was 26 yrs. old. These days I enjoy them in my green smoothies as often as I can, but they are so delicious I always too soon. I have pictures of my 50 oz. apple, carrot, kale, beet, radish, celery, ginger, and flaxseed & ground avocado seed daily a.m. Smoothie on Facebook.. I weigh 175lbs. , which was my weight when I was 19 yrs. old & I feel like a million bucks. May God Bless Y’all with a long, healthy, and happy life.

  11. Do you buy the salmon already smoked? I'm sorry, but I just don't understand.

  12. This has quickly become a staple meal in my house! We don't really like mayo, so I've been using garlic hummus instead–and it works perfectly.

  13. Where Do You Buy Lox Salmon from?

  14. I made this with a slice of ham instead of the salmon. It was delicious!

  15. Does the Calorie count include the bread?

  16. Was desperate for breakfast ideas, found this, didn't have salmon on hand so subbed it with roast turkey breast … and it worked! Good and also filling.

  17. This looked so yummy that I had to make it even though I had never had lox before. Now that I've had this, I find myself craving it often. It is so tasty and satisfying. Thanks for the delicious recipes that prove eating healthy can be easy AND delicious.

  18. Delicious! Had two last night for a very filling dinner under 500 cal…will attempt some self-control today and limit myself to one for lunch!:)

  19. I eat something similar all the time, such a great and healthy lunch!

  20. The day this recipe came out, I ran out to the grocery store at lunchtime from work, got all of the ingredients, and made it in the kitchen at the office. Had it for 3 days in a row. SO so delish! Combines so many healthy & tasty things packed into one meal. Yum! Thanks so much for this one!

  21. I've made this twice already and it's incredible! I went ahead and left in all the yolks, so not quite as "skinny" as intended, but will definitely keep this in the rotation!

  22. Mmm. Gives me yet more ideas for my homemade GF bread (latest venture).

  23. Made this without mayo, used Honey Smoked Salmon from Costco and Alpine Valley Sprouted Wheat bread, topped with Chia seeds…..amazing & so filling!

  24. MMMM this looks so YUMMY!!

  25. Ok what happened to the link to save this to my recipe box?

  26. Oh my goodness. I'm in LOVE with everything this sandwich stands for. I need some lox, STAT!

  27. I am such a fan of your blog, and I had put out the word that I wanted your cookbook for Christmas. Well, I got it! Just in time for taking off a few of those holiday pounds. I'm trying one new thing this week. 🙂

  28. It looks amazzzingggggg! So delicious! Need to try this recipe.
    Happy new year!
    www.trangscorner.com

  29. Another winning recipe, thanks for being creative and healthy:)

  30. Any suggestions on what to add or use in place of salmon? I don't have access to fish in our community.

  31. oops! sorry about my question! I see it says 4 oz – 120 gr. Thanks

  32. ha! avocaados are $1.99 each here in the northeast. i can't see myself buying them at that price. so enjoy, all you people with avocado trees or cheap fruit. myself it is"live free and don't buy avocados"

  33. Can't wait to make this! Great combination of things I love.
    My mom got me your cookbook for Christmas and it's beautiful! I was disappointed that it doesn't include the WW+ points, but I imagine WW doesn't allow it. Easy enough to calculate using my handy-dandy WW calculator though. So no worries. And congrats on the book. You must be very proud. I'm thrilled to have it (and glad my mom checked my Amazon Wish List!)

  34. I love this idea! The open faced sandwich is so perfect for making the perceived satisfaction from eating one higher. And with avocado for under 300 cals? I'm trying it for sure!

    Jill
    Latest Post: The World's Most Accurate Fitness Tracker – My Week of Shocking Results!

  35. Wait… is it raw salmon? I'm scared of that!

  36. I am Scandi – so open-faced sammiches is what I have been living for, apart from my packed school lunches back in the days. But yeh, one slice = more space for toppings, right?
    This looks absolutely delicious, and that is so clever with the added avocado, thanks for the recipe 😀 x

  37. I'm not a fan of salmon, either…but how about shrimp or turkey bacon? I'll bet either is delicious! Note to self: BUY THE COOKBOOK!

  38. I'm wondering if it will change to taste much by using Ezekiel bread.

  39. I love the combination of eggs, avocado, and smoked salmon, so I can't wait to try this soon. LOVE this recipe!! Pinned!

  40. Ok, I hate avocado. I've tried it, I didn't fall in love with it. But at the same time I know how healthy it is…I love salmon so maybe I will give this relationship once more go!

  41. Healthy Life whole wheat is a good choice 35 cal a slice 5 carbs thats hard to bit I posted this cause you kept asking and she never replied.High fiber bread Perfect for folks watching carbs..

  42. This looks wonderful!! I love the combo of egg, avocado and salmon!

  43. Looks so yummy! Will definitely have to try!

  44. This looks delicious!!! This seems perfect for a healthy start to the day and simple enough to make. Will the egg salad with avocado brown if I make it in the morning for lunch later?
    Thanks!
    www.southernfolly.com

  45. This was awesome. … so good!

  46. This is my kind of lunch!! Love the salmon on there too!

  47. What bread are you using to get those calorie counts? HealthyLife probably?

  48. I simply cannot bring myself to discard the part of the egg that contains the most nutrition — the yolk. That's throwing the baby out with the bathwater (and a money waster when you think about it).

    Eggs are not the cholesterol bombs we were once led to believe they were and they aren't very high calorie when you think of the nutrition they pack. BTW, I'm not a spokesperson for the poultry industry.

    The salad sounds delicious (thanks for posting the recipe), and I have everything on hand to make it today. But I'll make it with three whole hard boiled eggs to maintain the consistency and save calories/fat somewhere else during the day.

  49. Oh yum! This sounds incredible! I never would have thought to combine egg salad and avocado.

  50. Looks delicious but not a fan of Salmon. Do you have any variations?
    Thanks!

  51. I see that you use avocados a lot and I have a hard time finding them and if I do they are never ripe or they are too ripe. Do you go to a certain store or do you buy them unripe and just wait?

    • if you buy an unripe avocado, wrap it in newspaper and leave it on the kitchen counter, it will usually be ripe in 2 days

    • Or put it in a brown paper bag for a few days. I do that often. If you bought 3 or 4 and don't need them all right away……..do not put them all in the bag at the same time. I've done that and had to buy more.

    • An elderly Indian lady told me to ripen avocado's, to place inside a container of uncooked rice.. doesn't hurt the rice, and ripens in two to three days also.

    • If you really need to have an avocado ripen in a hurry, put it in a brown paper bag with an apple. Ripens in one day!

  52. Does the avocado turn the egg salad brown if kept in refrigerator for a few days?

    • A little bit, but not anything shocking or that changes the flavor dramatically. Just stir it up and it's good for 2-3 days! I love it.

  53. Looks delicious! Do you know how long will the salad hold in the fridge? Could I squeeze four breakfasts out of this or will it get weird?

  54. yum! This looks so good – I have some lox in my fridge I need to use – lunch tomorrow!

  55. What type of bread did you use? Just want to update the calories appropriately based on the type I'll be using 🙂