Egg Salad Sandwich Recipe

I thought you might want to learn an egg salad sandwich recipe. This is a healthy sandwich that you can easily prepare for breakfast, or perhaps to snack at work. It is rich in protein and contains goodness from all the vegetables in it.

However, some people are very worried about eggs in them, so I thought that maybe I could spend some time talking about the truths and myths about eggs.

Eggs: Separating Facts From Fiction

Eggs were thought to be bad in causing high blood pressure because of the cholesterol in them. However, the dietary cholesterol (a good form of cholesterol) contained in eggs has been found to actually reduce saturated fat in the body.

Saturated fat is the main culprit for raising cholesterol in your body. Therefore, if you are worried about cholesterol, avoid deep-fried food, foods that contain a high amount of salt and other starchy items.

Eggs are important for you, so don’t avoid them because of health myths you hear from people.

At the end of the day, eggs or any other food must be consumed in moderation. Never, ever overeat or abuse one particular food.

Benefits Of Vegetables

Vitamins and minerals

Vegetables contain a whole series of naturally-occurring vitamins and minerals and this is extremely important. Your body needs those nutrients to help perform various functions properly.

Since these nutrients are naturally formed, it is also easily absorped into the body.

Improves our immune systems

Vegetables are antioxidants, which means that they help remove free radicals from our body, but also ensures that our immune systems are stronger. This reduces the risk of falling sick and helps improve the quality of our lives.

Egg Salad Sandwich Recipe


  • 2 eggs
  • 1 tomato, washed and diced
  • Handful of lettuce, washed and cut into strips
  • Cucumber, washed and sliced
  • Your favourite choice of bread, toasted


There are two ways of preparing your eggs. You can either have hardboiled eggs or scrambled eggs. If you like hardboil, just place your eggs in a pot of boiling water and leave them for 5 to 10 minutes.

As for scrambled eggs, use a non stick pan and add a teaspoon of olive oil for flavour and added protein. Crack your eggs into a bowl and add a pinch of salt and pepper and give it a good whisk.

Add the egg mixture into the pan when the oil is hot and stir the mixture with a wooden ladle until the eggs are well-done and does not stick to the ladle.

Place tomatoes and cucumbers on your bread, then top them with your scrambled eggs. After that, place the lettuce over the egg and add another slice of bread on it.

Best served while it’s warm! If you have to bring it to work, just toast it again. Try your best to avoid microwaving, as it is bad for your health.

Final Words

This recipe is not that hard to conquer so get the ingredients ready and start making your own. You can even change the vegetables to something of your own liking! Cooking is as flexible as planning your own workout routine!