Lunch
Egg Salad on Rye
Egg salad bound with yogurt and mustard rather than mayonnaise. 32 g of protein.
- Calories
- 516kcal
- Protein
- 43g
- Fat
- 19g
- Carbs
- 40g
Per serving, makes 1. Published 29 August 2026.
Allergens
- Gluten
- Milk
- Eggs
- Mustard
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
- Eggs3 large
- Egg whites2
- Greek yogurt, 0%60 g
- Dijon mustard8 g
- Spring onion20 g
- Rye bread2 slices
Method
Boil the eggs for eight minutes, cool them under the tap and peel.
Chop them roughly and fold through the yogurt, mustard, spring onion and plenty of pepper.
Pile it onto the rye rather than spreading it thin.
Worth knowing
- Yogurt and mustard instead of mayonnaise saves roughly 150 kcal and tastes sharper, which egg wants.
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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.