Egg Salad English-Muffin Sandwich

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When you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.

Jackie Newgent, RDN, CDN

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Egg Salad English-Muffin Sandwich — Photo: Brie Passano

Active Time:

10 mins

Total Time:

10 mins

Servings:

Nutrition Profile:

Diabetes-Friendly

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Ingredients

1 whole-wheat English muffin, split
1 teaspoon olive oil
2 medium carrots with tops (see Tips)
2 large hard-boiled eggs (see Tips)
1 tablespoon plus 1 tsp. mayonnaise
1 large romaine lettuce leaf, shredded

Directions

Preheat a grill pan or skillet (not nonstick) over medium-high heat. Brush cut sides of English muffin halves with oil. Grill the muffins until both sides are lightly browned, 1 to 2 minutes per side.
Peel carrots, if desired; cut into sticks. Chop 1 Tbsp. of the carrot tops.
Dice hard-boiled eggs and place in a small bowl. Add mayonnaise and the chopped carrot tops; stir until combined. Divide lettuce between the grilled muffin halves; top with the egg salad. Serve the carrots on the side.

Tip

If you can't find carrots with tops, use ½ tsp. dried dill or 1 minced fresh scallion in place of the carrot leaves in Step 2.

To reduce saturated fat, use a combination of 1 large hard-boiled egg and the whites from 2 large hard-boiled eggs. Reserve the cooked egg yolks for another purpose, such as topping a green salad.

Originally appeared: EatingWell.com, January 2021

Nutrition Facts (per serving)

497	Calories
30g	Fat
37g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 1 English muffin + ½ cup egg salad + 2 carrots
Calories 497
% Daily Value *
Total Carbohydrate 37g	13%
Dietary Fiber 7g	25%
Total Sugars 10g
Protein 20g	40%
Total Fat 30g	38%
Saturated Fat 6g	30%
Cholesterol 381mg	127%
Sodium 548mg	24%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Egg Salad English-Muffin Sandwich

Ingredients

Directions

Tip

Nutrition Facts (per serving)

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