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Make ahead lunches
avocado egg salad sandwiches on whole wheat toast (healthy meal prep)
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Published:
20 Jun 2025%26cover%3Dhttps%253A%252F%252Fwww.eatingwell.com%252Fthmb%252FpWlZ8hm-_4E_9EwC6wEWr7rcuGg%253D%252F1500x0%252Ffilters%253Ano_upscale()%253Amax_bytes(150000)%253Astrip_icc()%252F5121276-d99f1cf939264d1291d049c23fe39928.jpg&w=3840&q=75)
Let's face it, lunch can sometimes feel like a chore. We often end up grabbing something quick and easy, but not always the healthiest. That's where these Avocado Egg Salad Sandwiches come in! A friend of mine, Sarah, was telling me about her struggles with finding healthy and satisfying lunch options during her busy workdays. That conversation sparked this recipe, and I'm so glad it did. This sandwich is packed with flavor and nutrients, and it's super easy to make, perfect for meal prepping or a quick lunch. It’s something I look forward to, and I genuinely believe you will too!
What makes this sandwich special? First, we're ditching the traditional mayonnaise-heavy egg salad and using creamy avocado instead. Not only does this add a boost of healthy fats, but it also gives the salad a vibrant green color and a delicious, slightly nutty flavor. Second, we're using whole wheat toast for added fiber and nutrients. It's a simple swap that makes a big difference. The combination of creamy avocado, protein-packed eggs, and wholesome bread is simply irresistible. Plus, it keeps you feeling full and satisfied for hours. What more could we ask for?
These sandwiches are not only delicious and healthy but also incredibly versatile. You can easily customize them to your liking by adding other ingredients like chopped celery, red onion, or a dash of Dijon mustard. They're also great for meal prepping. Just make the egg salad ahead of time and store it in the refrigerator. Then, when you're ready to eat, simply toast the bread and assemble the sandwiches. Trust me, once you try these Avocado Egg Salad Sandwiches, you'll never go back to the traditional version. They are a quick, easy and healthy way to brighten your day!
Required Equipments
- Large Bowl
- Fork
- Measuring Cups and Spoons
- Bread Knife
- Cutting Board
Avocado Egg Salad Sandwiches on Whole Wheat Toast (Healthy Meal Prep): Frequently Asked Questions
Avocado Egg Salad Sandwiches on Whole Wheat Toast (Healthy Meal Prep)
Upgrade your lunch game with these healthy and delicious Avocado Egg Salad Sandwiches on Whole Wheat Toast. A creamy, flavorful twist on a classic, perfect for meal prep!
⏳ Yield & Time
Yield: 1 servings
Preparation Time: 10 minutes
Cook Time: 12 minutes
Total Time:
🍽 Ingredients
📖 Instructions
- Hard-Boil the Eggs: Place the eggs in a saucepan and cover with cold water. Bring to a boil over medium-high heat. Once boiling, turn off the heat, cover the pot, and let sit for 10-12 minutes. This will ensure the yolks are fully cooked and creamy. I use a timer to make sure i dont forget about them!
- Cool the Eggs: Drain the hot water and rinse the eggs under cold running water until they are cool enough to handle. This stops the cooking process and makes them easier to peel. Cracking the shells gently all over before peeling under running water helps remove the shell more easily.
- Peel the Eggs: Gently peel the eggs, making sure there are no shell fragments left. Nobody likes a crunchy egg salad!
- Mash the Avocado: In a large bowl, mash the avocado with a fork until it's mostly smooth but still has some small chunks. The texture adds a nice bite to the salad. Be careful not to overmash it, or it will become too liquid.
- Chop the Eggs: Chop the peeled eggs into small, even pieces. You can use an egg slicer for this if you have one, or simply chop them with a knife. Add the chopped eggs to the bowl with the mashed avocado.
- Add the Mayonnaise: Stir in the mayonnaise. Start with the smaller amount and add more if needed to reach your desired consistency. The mixture should be creamy but not too wet.
- Season the Mixture: Season with salt, black pepper, and a pinch of paprika. Adjust the seasonings to your taste. If you like a little heat, a dash of cayenne pepper works wonders too.
- Mix Well: Gently mix all the ingredients together until they are well combined. Be careful not to overmix, or the mixture will become mushy.
- Toast the Bread: Toast the whole wheat bread slices to your desired level of crispness. I prefer mine golden brown.
- Assemble the Sandwiches: Spread the avocado egg salad evenly over two slices of toast. Top with the remaining two slices of toast to make sandwiches.
- Serve Immediately: Cut the sandwiches in half and serve immediately. These are best enjoyed fresh!
📝 Notes
🍎 Nutrition
Calories: 320 kcal
Protein: 12g
Fat: 20g
Carbohydrates: 25g
Fiber: 7g
Calcium: 50mg
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