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Turkey & Egg Salad Sandwich

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 378
Protein 45g
Fat 8g
Carbs 30g
Total Time -

Tired in the morning? For an easy breakfast, an egg salad is a go-to recipe for many.  This recipe will help to add some extra veggies and make this a balanced meal. Spinach and tomato go surprisingly delicious with eggs and yogurt. Add some goat cheese or cheddar cheese for a delicious twist. This is a good recipe to use up leftovers and customization in general (such as adding sour cream and smoked salmon.)  

 

Egg salad recipes are a very good source of inexpensive, high-quality protein. More than half the protein of egg recipes are found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Depending on what the hens that laid the eggs ate, they can be a source of omega fat, which is good for the brain and joint health. Scrambled egg recipes eggs contain vitamin d, b6, b12, and minerals such as zinc, iron, and copper.  Egg yolks contain more calories and fat than whites. Soft scrambled eggs are a source of fat-soluble vitamins A, D, E and K, and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise. 

 

A good egg salad sandwich recipe requires creaminess and in this recipe, we are utilizing greek yogurt to give it an interesting twist and extra probiotics. Yogurt also is known to increase testosterone in men. Preparing large amounts of egg salad and storing it in the fridge is a good way to save time and make easy meals in the morning throughout the week.  a pinch of turmeric and black pepper to taste helps to add nutrition and interesting color and flavor to the sandwich, dill pickle adds a nice crispness.  

 

If you enjoyed this egg salad sandwich recipe for quick and easy breakfast in the morning, please drop me a comment or send me a message. Would love to hear from you! Keep happy and Healthy! Bon appetit!

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Turkey & Egg Salad Sandwich

Ingredients

Ingredients for ONE sandwich:

  • 1 whole grain bun
  • 2oz turkey lunch meat or turkey breast (shredded)
  • 1 egg
  • 3 egg whites
  • 1/4 cup Greek yogurt
  • 1/2 tbsp mustard (recommend a spicy mustard like Dijon)
  • Fresh spinach & tomato for the sandwich
  • Seasonings: garlic (minced or powder), fresh dill, sea salt & pepper to taste, spinach, tomato.
Steps
  1. Boil eggs.  Once finished, peel eggs and place in a bowl.
  2. Remove the egg yolk from 3 of the eggs and discard. Leave the other yolk.
  3. Chop eggs into tiny pieces and place in a bowl.
  4. Add yogurt, mustard & seasonings to the bowl.  Mix together using a fork.
  5. Build your sandwich. Add spinach, tomato, turkey and then the egg salad.

15- Sec Tutorial

Approx macros.

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Calories
378
Protein
45g
Fat
8g
Carbs
30g
Sodium
-
Fiber
-
Sugar
-
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.