Mediterranean Egg Salad Sandwich

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🥪 Mediterranean Egg Salad Sandwich

Description

This Mediterranean Egg Salad Sandwich takes the classic egg salad up a notch with the vibrant flavors of the Mediterranean — think olive oil, lemon, fresh herbs, and feta cheese. It’s creamy yet light, tangy yet satisfying — perfect for a refreshing lunch or a quick protein-packed snack. Served on whole-grain or pita bread, it delivers both nutrition and flavor in every bite.

🧂 Ingredients

For the Egg Salad:

  • 6 large eggs, hard-boiled and chopped

  • 2 tbsp Greek yogurt (or mayonnaise for creamier texture)

  • 1 tbsp extra-virgin olive oil

  • 1 tsp Dijon mustard

  • 1 tbsp fresh lemon juice

  • ¼ cup crumbled feta cheese

  • ¼ cup chopped Kalamata olives

  • ¼ cup diced cucumber

  • ¼ cup chopped roasted red peppers

  • 2 tbsp finely chopped red onion

  • 2 tbsp chopped fresh parsley (or dill)

  • Salt and black pepper to taste

For Serving:

  • 4 slices whole-grain or multigrain bread (or pita pockets)

  • Optional toppings: lettuce, tomato slices, arugula, or sprouts

👩‍🍳 Instructions

  1. Prepare the Eggs:
    Place eggs in a saucepan, cover with water, bring to a boil, then remove from heat. Let sit for 10–12 minutes, then transfer to cold water. Peel and chop.

  2. Make the Dressing:
    In a large bowl, whisk together Greek yogurt, olive oil, Dijon mustard, and lemon juice.

  3. Combine the Salad:
    Add chopped eggs, feta, olives, cucumber, roasted peppers, red onion, and parsley to the dressing. Gently mix until evenly combined. Season with salt and pepper.

  4. Assemble the Sandwich:
    Toast bread slices lightly. Spoon the egg salad over one slice, add optional greens or tomato slices, and top with another slice.

  5. Serve:
    Slice in half and enjoy immediately, or wrap and refrigerate for a cool, refreshing sandwich later.

📝 Notes

  • For a creamier version, use half mayonnaise and half Greek yogurt.

  • To make it lower in fat, skip feta and use more vegetables like spinach or bell peppers.

  • This salad can also be served in lettuce wraps or with crackers.

💡 Tips

  • Hard-boil eggs ahead of time for quick prep during busy mornings.

  • Chill the egg salad for at least 30 minutes before serving for better flavor melding.

  • Use freshly squeezed lemon juice for the brightest taste.

  • Sprinkle with a dash of smoked paprika or za’atar for extra Mediterranean flair.

🍽️ Servings

  • Makes 2–3 sandwiches (or about 3 cups of egg salad).

📊 Nutritional Information (per serving)

(approximate, assuming 3 servings)

  • Calories: 280

  • Protein: 14 g

  • Carbohydrates: 18 g

  • Fat: 17 g

  • Fiber: 3 g

  • Sodium: 420 mg

  • Cholesterol: 210 mg

🌿 Health Benefits

  • High in protein from eggs and Greek yogurt, supporting muscle health.

  • Rich in healthy fats from olive oil and olives, promoting heart health.

  • Loaded with antioxidants from herbs, red peppers, and lemon.

  • Calcium and probiotics from feta and yogurt aid digestion and bone strength.

  • A balanced low-sugar, high-satiety meal perfect for clean eating.

❓ Q&A

Q1: Can I make this egg salad ahead of time?
Yes! It keeps well in the refrigerator for up to 3 days in an airtight container.

Q2: What bread pairs best?
Whole-grain, sourdough, or pita pockets complement the Mediterranean flavors perfectly.

Q3: Can I make it dairy-free?
Absolutely — replace Greek yogurt with mashed avocado and omit feta.

Q4: Is it suitable for meal prep?
Yes — make a batch of the salad and store separately from bread to avoid sogginess.

Q5: Can I add more protein?
Add canned tuna, chickpeas, or chopped chicken for extra protein power.

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