Creamy egg sandwiches without the mayo
Posted by kathryn in Eggs and Lunch
Sandwiches are a standard lunch food. They’re easy to make, easy to eat, available from all food halls and are often one of the cheapest lunch-time options around. However, in terms of health, not all sandwiches are created equal. They can be monsters of saturated fat, kilojoules and grease. Or they can be much lighter fare, providing a balance of nutrition, a sensible amount of kilojoules and at least a couple of vegetable serves, along with lots of flavour.
One of the main problems with sandwiches is often the balance of ingredients. The standard Australian choice of ham, cheese and tomato ends up being a meal which is high in protein, carbohydrates, saturated fat and sodium, while being virtually devoid of vegetables. And if you’re trying to get five serves a day, this leaves you lagging behind.
Instead I try to fill my sandwiches right up with vegies. If I’m out and about I’ll order a sandwich with “all the salads”. If I’m making my own I’ll either have an open sandwich, or a sandwich plus an extra side salad.
Even for me the picture above is a lot of salad, but you get the idea.
I don’t like mayonnaise, but have been fancying egg sandwiches recently. So I made up this mayonnaise-free creamy egg sandwich idea. It’s a more healthy option than the usual mayo soaked egg filling.
Mayo-less Creamy Egg Sandwich
Serves 1
- 1 hard boiled egg
- 1 teaspoon mustard (I used wholegrain)
- 1 teaspoon olive oil
- A small handful of whatever fresh herbs you may have, finely chopped (I have used chives, dill and mint on separate occasions)
- 2 slices wholegrain bread
- At least 2 large handfuls of salad
Mash together the egg, mustard and olive oil. Add in the fresh herbs and stir until well combined. Season with salt and pepper. Spread this over the bread.
Fill your sandwich up with salad and eat straight away.
How do you make sandwiches a bit healthier?
25 January, 2011
Comments
Mmmm I love an egg “salad” sandwich. I know of some versions which use butter! I’ll make sure to give this a try next time I make an egg salad sandwich. Some of my favourite additions include green chilli or capers.
Mustard + oil + lemon is my go-to replacement for mayo, and it’s easier to whip up to put in salads etc, but is still rich and delicious. I’ve grown very fond of using avocado to add richness instead of things like cream cheese. Chickpeas, tahini and nuts are awesome to put in salads to reduce the amount of creamy additions needed.
Mustard and yoghurt is a favourite of mine, I’ll have to try mustard and egg.
I have been using miso with a little lemon and tamari for a salad dressing for salad dressings, I suspect with a little less liquid it would be wonderful with egg. Bring on the umani!
Deborah, I’ve never heard of egg sandwiches which use butter in the egg mix. How interesting. Green chilli and capers would be lovely too.
Zoe – mustard, lemon and oil would be a beautiful combination and so much more flavour than mayo (in my opinion!). I often use avocado in pasta, as it sort of melts slightly – enough to make a creamy-ish sauce without the cream. And yes I’m with you on the tahini, it’s one of my “favourite salad dressing bases”;/blog/2007/11/19/tahini-salad-dressing.
Ah yes Arwen, of course yoghurt would also give that creaminess.
Helen, I made some pesto the other day, using miso instead of parmesan. Was utterly delicious. And I like your suggestion for using it with egg as well.
Great sandwich idea! I don’t particularly like the idea of eating a ‘cold’ egg- but my grandma makes a great egg sandwich with a dash of curry powder. Might give this recipe a go! Thanks.
Hannah
I’m very glad you posted this idea Kathryn. I’m not overly keen on egg mayo but our five lovely hens are ever so productive at the moment so I’ve been looking out for a nicer way to use them in sandwiches. I love the idea of trying this with dill.
Thanks for this wonderful recipe! I love egg sandwiches but always feel guilty about the mayo in it.
This recipe looks lovely and easy! Will have to try next time. I just made an egg salad earlier today which had a lovely alternative to Mayo too, http://www.101cookbooks.com/archives/curried-egg-salad-recipe.html
Any tips for egg peeling? I’m terrible at it!
I had never thought of mustard and oil as a mayo substitute. What a terrific idea. Thanks Kathryn.
Great idea for substitute the mayo. I tried the 3 combinations, but for me the mint didn,t work, but i love it with dill and chives!
http://kitchenvoyage.blogspot.com/
Emily, to peel eggs I take them out of the hot water and put straight into iced water, cracking them very slightly as I do this. Leave them in the iced water for a couple of minutes and then they’re much easier to peel.
Kitchenvoyage – I’m a total mint fiend, love the stuff so probably have it in a lot more dishes than normal people would! But glad to know you tried out the eggs and enjoyed them.
I haven’t had a decent egg sandwich in ages, this looks delicious.
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