Light Egg Salad Sandwiches

Lately I have been so tired of the same old lunch items: avocado sandwich, veggie burger pita, or leftovers. I needed something different this week.

Eggs to the rescue!

I don’t usually eat eggs for lunch, but realize they are an  even more frugal, muscle-building  alternative to  lunch  meats or cheese.

We don’t keep lunch meat in the house, so lately I have been reaching for the eggs for a quick meal. Yes, egg salad smells eggy, and your coworkers might turn up their noses at your egg sandwich but who cares? Enjoy it.

egg salad

I realize mayonnaise is not exactly healthy, but now that you can buy the kind made with olive oil and no corn syrup, a dollop here or there is not so bad.

This egg salad incorporates fresh plain Greek yogurt, boiled eggs, some olive oil mayo, and….a secret ingredient.


And it is delicious, y’all.

Remember tofu takes on the flavor of most anything you add it to, so some chopped tofu is really just a protein-packed filler to make the eggs go further and lower the fat content.

Although, more and more studies are showing no correlation  between eggs and cholesterol, so enjoy your fat in the yolks.

I don’t think I’ll be eating anything but this at lunch-time for a while. I apologize in advance to my coworkers, but they tempt me all day with donuts and pizza so this is just payback.

The chickens were intrigued while I was photographing the sandwich, so it was difficult to get a photo that did not have a chicken eyeing my sandwich.

Did you make that with MY eggs?-says Sage the chicken

“Did you make that with MY eggs?”-says Sage the chicken

Right now I have some “healthy” flourless blondies in the oven, and if they are not a complete disaster, I will share soon.

Light Egg Salad Sandwiches

Serves 8
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Allergy Egg, Soy
Meal type Lunch, Main Dish, Salad
Misc Serve Cold, Serve Hot
This lighter twist on herbed egg salad has a secret ingredient!


  • 1 dozen eggs
  • 1 block extra firm tofu, drained but not pressed
  • 3 tablespoons olive oil mayonnaise
  • 2-3 tablespoons plain Greek yogurt
  • 1.5 teaspoons paprika
  • 2 tablespoons sriracha hot sauce
  • 1 teaspoon celery salt
  • 1 teaspoon fresh dill, chopped (optional)
  • 1 tablespoon fresh chives, chopped
  • 1/2 cup finely chopped onion, rinsed
  • toasted wheat sandwich bread or ciabatta
  • spinach for garnish


To lighten this recipe, leave out half of the eggs yolks (after the eggs are boiled)!

Also, you can serve this egg salad on top of salad greens with a balsamic dressing for an even healthier and lighter meal.


Step 1
Bring a pot of water to a boil, and place the eggs in the water. Turn the heat to low and cover for 10 minutes.
Step 2
After 10 minutes, pour out the hot water, rinse the eggs in cold water, and fill the pot with cold water and 1-2 cups of ice.
Step 3
In 5-10 minutes, start peeling the eggs.(The cold should make the egg shrink from the peel).
Step 4
Meanwhile place your tofu in a medium-sized bowl and smash with a fork. Toss in all of the boiled eggs and mash, mash , mash it all together.
Step 5
Add in other ingredients.
Step 6
Serve atop toasted bread.