Don’t fret for high protein recipes as I have the perfect one for you today! My high protein no mayo egg salad sandwich is the perfect low fat high protein recipe that you were looking for in your weight loss journey!
Since my childhood I had a mysterious attraction towards sandwiches! Funnily enough that attraction still exists today!
Now that I do not consume white bread, I had thought that I have to part my ways with this intriguing favorite food of mine for good.
But no! I finally discovered that we can make healthier versions of sandwiches which I can easily fit into my healthy meal plans!
As expected this discovery made me way too overjoyed which is why today I have got you one of my healthy sandwiches – my no mayo egg salad sandwich!
I have been enjoying this low fat no mayo egg salad sandwich for a while now and it is high time that I share it with you guys!
What is no mayo egg salad sandwich?
Egg is our best friend when it comes to making high protein meals for our balanced meal plans and I am sure that many of you are looking for new and interesting recipes using eggs to include in your daily meals.
And hence comes my wholesome & fulfilling no mayo egg salad sandwich with the right amount of crunch from onion and cucumber and I can guarantee you will fall in love with it!
This no mayo egg salad sandwich is very low in fat as there is no mayonnaise added to the egg salad as the name suggests!
But nevertheless this egg salad tastes delicious even without the loads of fats that come with mayo and I can vouch for it!
Best part of my no mayo egg salad sandwich is that this is one perfect high protein meal that you can enjoy at breakfast, lunch or even dinner thanks to its versatility!
This high protein sandwich will keep you full for a long time and prevent you from any unnecessary munching!
Ingredients for No mayo egg salad sandwich
Eggs: Of course, the star of the show is eggs! Egg is every fitness enthusiasts’ holy grail food thanks to its complete protein profile!
Not only does the egg contain 18 of the 20 amino acids, but it also contains all the 10 essential amino acids in abundance. One large 50-gram egg provides nearly seven grams of highly digestible protein [source].
So for a high protein diet, keeping eggs in your meals is mandatory and absolutely non-negotiable. Hence I have this no mayo egg salad sandwich recipe for you!
Onion & Cucumber: Now having only protein in your food is not the definition of a balanced meal; you also need the super essential fibers which is where these veggies come into picture!
Finely chopped onion and cucumber in your no mayo egg salad sandwich mixture add a pleasurable crunch and texture to the sandwich apart from making it a wholesome meal!
I prefer using European cucumbers as these do not require peeling and you consume more greens.
Plus European cucumbers contain less water which helps prevent the egg sandwich mixture from turning watery.
By the way, is cucumber a vegetable or a fruit?
Paprika / Red chilli powder: We love a good hot kick in any of our food as we feel it makes our meals more enticing! A light sprinkle of good old red chilli powder or paprika is all you need for that subtle kick.
However, this is optional! You can alternatively add a small finely chopped fresh green chilli for that spicy kick!
Seasoning: You will need a generous amount of salt and black pepper to season your no mayo egg salad sandwich mixture simply because we are not using any salty ingredient (like mayonnaise) in the filling.
How to make No mayo egg salad sandwich?
Step 1: Soft boil the eggs in a saucepan full of salted water. Soft boiling is important as hard boiled eggs become dry.
Pro tip: Soft boiling will ensure that your eggs are soft (yolk may even be a little runny) so that you get a creamy texture of your no mayo egg sandwich filling.
Step 2: While the eggs are boiling, finely chop the onion and cucumber. If you are using European cucumber, do not peel the skin. Set them aside.
Step 3: Peel the shells of the boiled eggs and take them in a mixing bowl.
Step 4: Using a fork, start breaking the boiled eggs into smaller pieces. You don’t have to completely mash the eggs; just break them down into tiny pieces.
Step 5: Now add the chopped onion and chopped cucumber to the mixing bowl with eggs. Using a spatula, mix the eggs, onion and cucumber to make an even mixture.
Step 6: Next add the salt, pepper and paprika or red chilli powder to the egg mixture and again give a good mix using the spatula to end up with a nicely mixed homogeneous no mayo egg salad sandwich filling.
Step 7: It’s time to assemble the sandwiches. Toast 2 or 4 slices of wholewheat bread either in an electric pop-up toaster or in a frying pan (try not to use any oil or butter though!).
Pro tip: This amount of egg sandwich filling is good enough for 4 to 5 sandwiches. You can store any left-over filling for a day in your refrigerator but not more than a day as it will start releasing water.
Step 8: Lay half of the toasted bread slices on a cutting board i.e. if you are making 2 sandwiches, you would toast 4 slices and you will load 2 slices with egg mixture reserving the other 2 for covering.
Step 9: Now load up each slice with about half a cup of egg mixture filling. You can take a call on how much filling you like in your sandwich; half cup is just a ballpark number.
Step 10: Sprinkle any fresh greens of your choice e.g. finely chopped fresh basil or cilantro.
Step 11: Cover each egg-filled toast with another toasted slice and press both to stick them together.
Step 12: Your no mayo egg salad sandwich is ready to serve! You can cut them diagonally to make restaurant style sandwich triangles and enjoy!
More healthy egg recipes from flavor quotient
- Eggs - 4
- Salt - ¾ tsp or to taste
- Black Pepper - ½ tsp
- Paprika / Red chilli powder - ¼ tsp
- Onion - 1, medium, finely chopped
- European cucumber - 1, medium, finely chopped
- Soft boil the eggs in a saucepan full of salted water. Soft boiling is important as hard boiled eggs become dry.
- While the eggs are boiling, finely chop the onion and cucumber. If you are using European cucumber, do not peel the skin. Set them aside.
- Peel the shells of the boiled eggs and take them in a mixing bowl.
- Using a fork, start breaking the boiled eggs into smaller pieces. You don’t have to completely mash the eggs; just break them down into tiny pieces.
- Now add the chopped onion and chopped cucumber to the mixing bowl with eggs. Using a spatula, mix the eggs, onion and cucumber to make an even mixture.
- Next add the salt, pepper and paprika or red chilli powder to the egg mixture and again give a good mix using the spatula to end up with a nicely mixed homogeneous no mayo egg salad sandwich filling.
- It’s time to assemble the sandwiches. Toast 2 or 4 slices of wholewheat bread either in an electric pop-up toaster or in a frying pan (try not to use any oil or butter though!).
- Lay half of the toasted bread slices on a cutting board i.e. if you are making 2 sandwiches, you would toast 4 slices and you will load 2 slices with egg mixture reserving the other 2 for covering.
- Now load up each slice with about half a cup of egg mixture filling. You can take a call on how much filling you like in your sandwich; half cup is just a ballpark number.
- Sprinkle any fresh greens of your choice e.g. finely chopped fresh basil or cilantro.
- Cover each egg-filled toast with another toasted slice and press both to stick them together.
- Your no mayo egg salad sandwich is ready to serve! You can cut them diagonally to make restaurant style sandwich triangles and enjoy!
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