Simple, Tasty and Skinny, Egg Salad Sandwich


There are dozens of ways to make egg salad but this one is my favorite!  I’ve made it skinny by using a combination of eggs and whites, light mayonnaise and adding lots of flavor with the addition of mustard, relish and yes, a pinch of curry powder. Don’t be scared off by the curry powder. It’s such a small amount but really enhances the flavor of the egg salad. I’m also using a very low calorie, high fiber sandwich thin and topping with tomato and spinach. Each delectable, vegetarian sandwich has 222 calories, 7 grams of fat and 4 Weight Watchers Freestyle SmartPoints. This sandwich is so yummy and great to pack for a healthy lunch or even enjoy for breakfast!

Prep Time: 10 minutes
Cook Time: 25 minutes to cook eggs


4 eggs, I like Eggland’s Best eggs

1 tablespoon light mayonnaise, I used Best Foods (Hellman’s) Light

2 teaspoons relish

4 teaspoons spicy brown mustard or yellow mustard

¼ teaspoon curry powder, optional

⅛ teaspoon salt

Fresh ground pepper to taste

2 Oroweat Honey Wheat Sandwich Thins, see shopping tip

1 tablespoon spicy brown mustard or yellow mustard

2 large slices of tomato

¼ cup fresh spinach


1. To cook eggs-In a small pot, add eggs and cover with water.  Bring to a boil, turn down to simmer and cook for 20 minutes.  Drain water and place eggs in a bowl of ice water for several minutes. When chilled, peel eggs.

2. In a small bowl, using a cheese grater, shred 2 whole eggs and 2 whites. Throw away the other 2 yolks or use them in another recipe. Stir in mayonnaise, relish, mustard, curry powder, salt and pepper, to taste.

3. Split open sandwich thins and spread mustard inside of each piece. Divide egg salad among 2 pieces.  Top each with tomato, spinach and remaining sandwich thin.

4. You can heat the sandwich in the microwave before adding the tomato and spinach.  It taste really good warmed.

Makes 2 sandwiches

Healthy Benefits

Eggland’s Best eggs have less saturated fat, less cholesterol, more Vitamin D, more Vitamin E and double the Omega 3 than regular eggs.

Researchers have found that turmeric, a spice find in curry powder, is an effective antioxidant and anti-inflammatory.

Shopping Tip

Oroweat Honey Wheat Sandwich Thins can be found in most large supermarkets. One sandwich thin has 100 calories, 1g fat, and 5g fiber.  They come in several flavors with the same nutrition facts.  Use your favorite.  If you can’t find them use a whole wheat English muffin for each sandwich.

Weight Watchers Freestyle SmartPoints
Weight Watchers SmartPoints
Weight Watchers POINTS PLUS

SKINNY FACTS: for 1 sandwich
222 calories, 7g fat, 1g sat. fat, 175mg chol, 15g protein, 29g carbs, 6g fiber, 806mg sodium, 6g sugar
FACTS: for Freestyle SmartPoints
133 calories, 0g sat. fat, 5g protein, 6g sugar