Mediterranean Egg Salad Sandwich
This Mediterranean Egg Salad Sandwich is a vibrant, wholesome twist on the classic egg salad. It’s packed with protein-rich eggs, bright Mediterranean flavors like parsley, green onion, and olives, and bound together with a tangy yogurt-based dressing. Nestled between slices of hearty whole grain bread, it’s a satisfying and healthy choice for lunch, brunch, or a light dinner.
Whether you’re enjoying this by the beach or at your desk, it delivers a burst of freshness in every bite — no mayo needed!
Time Breakdown
Prep Time: 15 minutes
Cook Time: 10 minutes (for boiling eggs)
Cooling Time (optional): 10 minutes
Total Time: 25–35 minutes
Ingredients
For the Egg Salad:
6 large eggs, hard-boiled and chopped
¼ cup Greek yogurt (plain, full-fat or low-fat)
1 tbsp olive oil (extra virgin)
1 tsp Dijon mustard (optional for a tangy kick)
¼ tsp sea salt (adjust to taste)
⅛ tsp black pepper
1 tbsp lemon juice (freshly squeezed)
2 tbsp fresh parsley, finely chopped
1 tbsp fresh dill or mint, finely chopped
2 green onions (scallions), thinly sliced
2 tbsp finely chopped cucumber or celery (for crunch)
1 tbsp chopped Kalamata olives or capers (optional for a salty touch)
Feta crumbles (optional, about 2 tbsp)
For the Sandwich:
6 slices whole grain or sourdough bread
Optional: lettuce, arugula, or spinach for layering
Optional: extra drizzle of olive oil or hummus spread
Instructions
Boil the Eggs
Place eggs in a saucepan, cover with water, and bring to a boil.
Once boiling, turn off the heat, cover, and let sit for 9–10 minutes.
Drain and cool in ice water. Peel and chop the eggs.
Prepare the Dressing
In a medium bowl, mix Greek yogurt, olive oil, Dijon mustard, lemon juice, salt, and pepper until smooth.
Mix the Egg Salad
Add the chopped eggs to the bowl with the dressing.
Fold in parsley, dill or mint, green onions, cucumber/celery, and olives/capers.
Gently mix until combined. Taste and adjust seasoning.
Assemble the Sandwiches
Lightly toast bread slices if desired.
Spoon a generous amount of egg salad onto a slice of bread.
Add greens (lettuce, arugula, or spinach) if using.
Top with the second slice of bread, slice in half, and serve.
Tips
Use cold eggs for easier peeling after boiling.
Greek yogurt adds creaminess with less fat than mayo — but you can do half mayo, half yogurt if you want.
Chop ingredients finely so the salad spreads easily and evenly.
For make-ahead lunches: store the egg salad in the fridge and assemble just before eating.
Add a thin layer of hummus on the bread for even more Mediterranean flavor.
Variations
Low-carb version: Serve the egg salad in lettuce wraps or on cucumber slices.
Spicy kick: Add a pinch of chili flakes or a dash of hot sauce.
Vegan option: Use mashed chickpeas instead of eggs and vegan yogurt or tahini.
Add-ins: Chopped sun-dried tomatoes, roasted red peppers, or za’atar spice.
Pita pocket style: Stuff the salad into whole wheat pita pockets with shredded lettuce.
Q&A
Q: Can I make the egg salad ahead of time?
A: Yes! It keeps well in the fridge for up to 3 days in an airtight container.
Q: What can I use instead of yogurt?
A: You can use mayonnaise, tahini, or even mashed avocado.
Q: Is this sandwich good for meal prep?
A: Yes — just store the filling separately and assemble the sandwich fresh for best texture.
Q: Can I use other herbs?
A: Absolutely. Fresh basil, chives, or oregano all work great here.
Nutrition Information (Per Sandwich, Approximate)
Calories: 280–320 kcal
Protein: 14g
Carbohydrates: 26g
Fat: 16g
Fiber: 4g
Sugars: 3g
Sodium: 400mg
(Values vary depending on bread, yogurt type, and optional ingredients.)
Conclusion
This Mediterranean Egg Salad Sandwich is a bright, nourishing upgrade to a traditional favorite. The combination of herbs, lemon, creamy yogurt, and fresh veggies makes every bite refreshing and satisfying. Whether you’re enjoying it as a light lunch, a picnic sandwich, or a high-protein snack, it’s sure to be a regular in your rotation.
Perfectly balanced, easy to make, and full of flavor — Mediterranean simplicity at its best.