Lunch

Egg Salad on Rye

Name: Egg Salad on Rye
Yield: 1 serving
Ingredients: 3 large Eggs; 2 Egg whites; 60 g Greek yogurt, 0%; 8 g Dijon mustard; 20 g Spring onion; 2 slices Rye bread

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.

Recipe in pictures

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Egg Salad on Rye, plated and ready to serve. — The finished recipe. Egg Salad on Rye

Ingredients 1 to 6 for egg salad on rye arranged separately on a dark worktop. — Ingredients 1 to 6. 3 large Eggs. 2 Egg whites. 60 g Greek yogurt, 0%. 8 g Dijon mustard. 20 g Spring onion. 2 slices Rye bread

Egg Salad on Rye, preparation step 1: Boil the eggs for eight minutes, cool them under the tap and peel. — Step 1. Boil the eggs for eight minutes, cool them under the tap and peel.

Egg Salad on Rye, preparation step 2: Chop them roughly and fold through the yogurt, mustard, spring onion and plenty of pepper. — Step 2. Chop them roughly and fold through the yogurt, mustard, spring onion and plenty of pepper.

The finished egg salad on rye. — Step 3. Pile it onto the rye rather than spreading it thin.

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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.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 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.