Healthy Avocado Egg Salad and Salmon Sandwich

An open-faced 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.

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.

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!

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Healthy Avocado Egg Salad and Salmon Sandwich

An open-faced 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

 

 

Directions:

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

 

Nutrition Information

Yield: 4 servings, Serving Size: 1 sandwich

  • Amount Per Serving:
  • Freestyle Points: 4
  • Points +: 6
  • Calories: 226 calories
  • Total Fat: 8g
  • Saturated Fat: g
  • Cholesterol: 101mg
  • Sodium: 504mg
  • Carbohydrates: 22.5g
  • Fiber: 4g
  • Sugar: 5g
  • Protein: 16.5g
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