Lunch

Curried Egg Sandwich with Raisins

Name: Curried Egg Sandwich with Raisins
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 large, about 110 g Egg; 40 g Greek yogurt, 0% fat; 2 tsp (10 g) Light mayonnaise; 1 tsp Curry powder; 10 g Raisins; 15 g Spring onion; 2 slices, about 80 g Wholemeal bread; 20 g Spinach; A pinch Salt

Two chopped hard-boiled eggs in a curry-spiced yogurt dressing with raisins and spring onion, on wholemeal with spinach. 27 g of protein for 424 kcal.

Calories: 424kcal
Protein: 27g
Fat: 15g
Carbs: 41g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Eggs
Mustard

Some blends include mustard seed. Check the jar.
Supermarket loaves often contain soya flour. Check the bag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg2 large, about 110 g
Greek yogurt, 0% fat40 g
Light mayonnaise2 tsp (10 g)
A little mayonnaise with the yogurt gives the dressing body. All yogurt is thinner and sharper.
Curry powder1 tsp
Raisins10 g
About twenty raisins. They are 69% sugar, so count them.
Spring onion15 g
Wholemeal bread2 slices, about 80 g
Spinach20 g
SaltA pinch

Method

Boil the eggs for nine minutes, cool them under the tap, peel and chop roughly.
Stir the yogurt, mayonnaise and curry powder together with a pinch of salt. Fold in the eggs, raisins and sliced spring onion.
Lay the spinach on one slice of bread, spoon the egg over, and close. It is better after ten minutes in the fridge if you have them.

Worth knowing

A coronation dressing done with yogurt. The shop version is mayonnaise and mango chutney, and roughly twice the fat.
Two eggs are 14 g of protein. Add a third and the sandwich becomes hard to close, but the protein moves past 20 g.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.