Egg Salad Sandwich
A satisfying egg salad sandwich that delivers 23g of protein in just 429 calories. Perfect for meal prep and healthy lunch options.
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Macronutrient Breakdown
Ingredients
- whole grain bread
- lettuce
- tomato slices
Instructions
- 1
Toast bread if desired.
- 2
Layer ingredients on one slice.
- 3
Top with second slice and cut diagonally.
Nutrition Facts
About Egg Salad Sandwich
A satisfying egg salad sandwich that delivers 23g of protein in just 429 calories. Perfect for meal prep and healthy lunch options.
This lunch recipe provides a high amount of protein with 429 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 12 minutes.
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Methodology & Nutrition Data Sources — Egg Salad Sandwich
How we calculate Egg Salad Sandwich nutrition facts: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (429 kcal/serving): Ingredient calories are summed for the full batch, then divided by 1 serving.
- Protein (23g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (35g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (20g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (4g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated June 10, 2026 · Nutrition data references USDA FoodData Central
Frequently Asked Questions
How many calories are in Egg Salad Sandwich?
Egg Salad Sandwich contains approximately 429 calories per serving, making it a moderate option for a healthy lunch.
Is Egg Salad Sandwich good for weight loss?
In moderation, yes, Egg Salad Sandwich can be part of a weight loss diet. With 429 calories and 23g of protein per serving, it helps keep you satisfied.
How much protein does Egg Salad Sandwich have?
Egg Salad Sandwich provides 23g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Egg Salad Sandwich?
Egg Salad Sandwich takes about 12 minutes to prepare and no cooking required, totaling 12 minutes from start to finish.
Can I meal prep Egg Salad Sandwich?
Yes, Egg Salad Sandwich stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Egg Salad Sandwich?
Per serving: 429 calories, 23g protein, 35g carbs, 20g fat. This makes it a balanced lunch option.