Egg White Salad Sandwich
A lighter take on the classic egg salad sandwich, made with protein-packed egg whites, crunchy celery, and a tangy Greek yogurt dressing. Quick to whip up and perfect for a wholesome lunch or picnic, this creamy, satisfying sandwich keeps things fresh and bright with dill and a squeeze of lemon.
For 4 servings
- boil · ~15 min
Boil the eggs, then separate and chop the whites.
1.Place eggs in a saucepan and cover with cold water by 1 inch.2.Bring to a rolling boil, then cover, remove from heat, and let stand 10 minutes.3.Transfer eggs to an ice bath and cool completely, about 5 minutes.4.Peel the eggs, discard yolks, and roughly chop the whites.TIPAn ice bath stops cooking and makes the shells slip right off. - mix · ~3 min
Make the egg white salad.
1.In a mixing bowl, combine chopped egg whites, celery, and red onion.2.Add yogurt, Dijon mustard, lemon juice, and dill.3.Season with salt and black pepper.4.Fold gently until evenly mixed and creamy. - assemble · ~3 min
Assemble the sandwiches.
1.Toast the bread slices until light golden.2.Lay a lettuce leaf on each of 4 bread slices.3.Spoon a generous portion of egg white salad over the lettuce.4.Top with the remaining bread slices, press gently, and slice diagonally.TIPToasting the bread keeps it from getting soggy from the filling.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Chop the egg whites into uniform 1/2-inch pieces for the best texture.
- 2Drain the chopped celery on a paper towel to remove excess moisture.
- 3Let the finished salad rest in the fridge for 10 minutes to let flavors meld.
- 4Use a microplane to mince the red onion so it blends without overpowering.
- 5Pat the lettuce leaves dry thoroughly to avoid watering down the filling.
- 6Store leftover egg white salad in an airtight container for up to 2 days.
Adapt it for your goals.
Low-fat
Swap the Greek yogurt for a non-fat Greek yogurt and use a non-stick pan to toast the bread without butter or oil. This reduces fat while keeping the creamy texture.
veganVegan
Replace boiled egg whites with cubed extra-firm tofu (press and bake until dry), and use a plant-based plain yogurt. This makes the recipe fully plant-based while maintaining a similar texture.
high proteinHigh-protein
Add 2 tablespoons of crumbled, low-fat feta cheese or 1 tablespoon of nutritional yeast to the salad. This boosts protein and adds a savory, cheesy note without extra fat.
gluten freeGluten-free
Serve the egg white salad on large lettuce cups (like butter lettuce) or use gluten-free bread. This makes the dish suitable for gluten-sensitive diners.
Why this is on our healthy list.
Low-Fat Protein Source
Egg whites provide high-quality protein with virtually no fat or cholesterol, making this sandwich a heart-healthy choice.
Rich in Probiotics
Greek yogurt contains live active cultures that support digestive health and gut microbiome balance.
Good Source of Vitamin A and K
Celery and lettuce contribute vitamins A and K, which are important for immune function and blood clotting.
Low in Calories
This sandwich is lighter than traditional egg salad due to the use of egg whites and yogurt instead of mayo and yolks, making it a great option for weight management.
Frequently asked questions
Yes, but you'll need about 1.5 cups of cooked egg whites. Be sure to pat them dry and chop them fine, as carton whites can be more watery.
