Name: Healthy Avocado Egg Salad and Salmon Sandwich Recipe
Prep time: 15 min
Total time: 15 min
Yield: 4
Cuisine: American
Ingredients: 2 large eggs; 2 large egg whites; 2 oz medium Hass avocado; 1 tbsp light mayonnaise; ½ tsp dijon mustard; ½ tsp caper brine; ½ tbsp chives; ¼ tsp kosher salt; pinch freshly ground pepper; 12 cucumber; 4 oz Wild Nova salmon; 4 whole grain bread

Experience a burst of freshness and health with our Healthy Avocado Egg Salad and Salmon Sandwich Recipe. It's a delightful mix of creamy avocado, rich eggs, and tender, flavorful salmon, all nestled between slices of wholesome whole grain bread. This recipe takes the classic egg salad and elevates it with a twist of avocado and salmon, making it a nutrient-packed light meal perfect for any day of the week.

Photos of Healthy Avocado Egg Salad and Salmon Sandwich Recipe

The majority of the ingredients in this recipe are common household items. However, one ingredient to note is the wild nova salmon. It's a type of smoked salmon known for its smooth texture and robust flavor, usually found refrigerated or frozen in supermarkets. If not available, any smoked salmon will work.

Healthy Avocado Egg Salad and Salmon Sandwich Ingredients

Eggs: The core of the egg salad, boiled to perfection.

Egg whites: Increase the protein without the extra calories.

Avocado: Offers a creamy texture and healthy fats.

Light mayonnaise: For a lighter calorie count but still full of flavor.

Dijon mustard: Adds a tangy kick.

Caper brine: Enhances the overall taste with its salty flair.

Chives: Gives it a subtle onion-like flavor.

Kosher salt: Balances out the flavors.

Freshly ground pepper: Provides a hint of spice.

Cucumber: Adds a crunch for texture contrast.

Wild nova salmon: The star of the sandwich, full of omega-3.

Whole grain bread: The wholesome carrier of the delicious filling.

One reader, Elroy Testa says:

This avocado egg salad and salmon sandwich recipe is a game-changer! The combination of creamy avocado, protein-packed eggs, and flavorful salmon is simply divine. It's a healthy and satisfying meal that's perfect for a quick lunch or a light dinner. I highly recommend trying it out!

Elroy Testa

Techniques Required for Making Healthy Avocado Egg Salad and Salmon Sandwiches

How to prepare egg salad: Mash the egg yolks with avocado, light mayo, mustard, caper brine, chives, salt, and pepper until well combined.

How to assemble the sandwich: Place 1 ounce of salmon on each slice of bread, top with cucumber, and divide the egg salad between the toasts.

How To Make Healthy Avocado Egg Salad and Salmon Sandwich

If you’re in need of healthy fats, this salmon sandwich is just the meal for you. It’s open-faced and topped with fresh cucumber slices & avocado-egg salad.

Preparation: 15 minutes

Cooking:

Total: 15 minutes

Serves:

Ingredients

2large eggs,hard-boiled
2large egg whites,hard boiled, discard the rest
2ozmedium hass avocado,cut into ½-inch dice
1tbsplight mayonnaise
½tspdijon mustard
½tspcaper brine,optional
½tbspchives,or dill, fresh finely chopped
¼tspkosher salt
pinchfreshly ground pepper
12cucumber,thin slices
4ozWild Nova salmon,(4 slices)
4whole grain bread,slices, toasted

Instructions

Combine the egg yolks with the avocado, light mayo, mustard, brine from capers if using, chives, salt and pepper. Mash with a fork.
Chop the egg whites and add to yolks; adjust salt and pepper as needed.
To assemble, place 1 ounce salmon on each slice of bread, top with cucumber and divide egg salad between toasts.

Nutrition

Calories: 1589.13kcal
Fat: 31.48g
Saturated Fat: 6.81g
Trans Fat: 0.01g
Monounsaturated Fat: 7.49g
Polyunsaturated Fat: 12.10g
Carbohydrates: 250.68g
Fiber: 43.05g
Sugar: 47.02g
Protein: 83.15g
Cholesterol: 108.59mg
Sodium: 2133.74mg
Calcium: 691.33mg
Potassium: 2755.91mg
Iron: 15.91mg
Vitamin A: 88.22µg
Vitamin C: 28.53mg

Helpful Technique for Crafting the Perfect Avocado Egg Salad and Salmon Sandwich

When preparing your avocado egg salad, ensure that your avocado is ripe but not overripe. A ripe avocado will give your salad a creamy texture, while an overripe one can make the salad too mushy. To check for ripeness, gently press the skin of the avocado. If it yields to gentle pressure, it's ripe and ready-to-eat. Also, when adding your salmon, make sure it's properly flaked to ensure an even distribution throughout the sandwich. This will give every bite a balanced taste of all the ingredients.

Time-Saving Tips for Preparing This Healthy Sandwich Recipe

Prep ahead: Boil the eggs in advance and store them in the fridge. You can also pre-mash the avocado and keep it covered to prevent browning.

Use ready-made: Consider using pre-cooked salmon or canned salmon to save time on cooking and preparation.

Multi-task: While the eggs are boiling, prep the other ingredients to maximize efficiency in the kitchen.

Invest in a good knife: A sharp, quality knife can make chopping and slicing ingredients quicker and easier.

Organize your workspace: Clear and organize your kitchen counter before you start cooking to streamline the process.

Substitute Ingredients For Healthy Avocado Egg Salad and Salmon Sandwich Recipe

eggs - Substitute with tofu: Tofu can be used as a plant-based alternative to eggs, providing a similar texture and protein content.
mayonnaise - Substitute with Greek yogurt: Greek yogurt can be used as a healthier alternative to mayonnaise, offering a creamy texture and tangy flavor while reducing the overall fat content.
whole grain bread - Substitute with whole wheat pita: Whole wheat pita can be used as a convenient alternative to whole grain bread, providing a pocket for the sandwich filling and a slightly different texture.
salmon - Substitute with smoked tofu: Smoked tofu can be used as a plant-based alternative to salmon, offering a smoky flavor and a similar texture while providing a source of protein.

Best Presentation for Avocado Egg Salad and Salmon Sandwiches

Elevate the egg salad: Carefully shape the egg salad into a quenelle for a refined presentation.
Artful arrangement of cucumber: Slice the cucumber thinly and arrange it in a delicate fan shape on the plate for an elegant touch.
Salmon placement: Place the wild nova salmon on the whole grain bread with precision, ensuring it is evenly distributed for a balanced bite.
Garnish with chive batons: Sprinkle chive batons over the dish for a pop of color and a hint of onion flavor.
Bread placement: Toast the whole grain bread to a perfect golden brown, and cut it into precise, uniform shapes for a polished appearance.
Avocado egg salad dollop: Use a piping bag to create a small, smooth dollop of the avocado egg salad on the plate, adding a touch of finesse to the presentation.
Plate with finesse: Pay attention to the placement of each element on the plate, ensuring a visually appealing and balanced composition.
Use of negative space: Embrace the use of negative space on the plate to allow the dish to stand out and capture attention.
Attention to detail: Pay close attention to the details, such as the alignment of the components and the cleanliness of the plate, to showcase precision and professionalism.
Final touch with microgreens: Add a delicate scattering of microgreens to the dish for a burst of freshness and a visually stunning finish.

Essential Tools for Making a Healthy Avocado Egg Salad and Salmon Sandwich

Food processor: A food processor is a versatile kitchen tool that can be used to blend, chop, puree, and mix ingredients. It's great for making the avocado egg salad and for quickly chopping the egg whites.
Mixing bowl: A mixing bowl is essential for combining the avocado, mayonnaise, mustard, and other ingredients to create the egg salad. It's also useful for tossing the salad ingredients together.
Fork: A fork is needed to mash the avocado and mix it with the other ingredients to create the egg salad.
Knife: A knife is essential for chopping the egg whites and slicing the cucumber for the sandwich.
Toaster: A toaster is used to toast the whole grain bread slices before assembling the sandwich.
Cutting board: A cutting board provides a stable surface for slicing and chopping ingredients such as the cucumber and salmon.
Spatula: A spatula can be used to spread the egg salad onto the toasted bread slices and to assemble the sandwich.

Storing and Freezing Avocado Egg Salad and Salmon Sandwiches

To store the avocado egg salad, place it in an airtight container and refrigerate for up to 3 days. The acidity from the dijon mustard and mayonnaise will help prevent the avocado from browning too quickly.
If you want to make the egg salad ahead of time, you can prepare it up to 1 day in advance. However, wait to mash the avocado until just before serving to ensure it stays fresh and green.
Store the smoked salmon in its original packaging in the refrigerator until ready to use. Once opened, wrap any unused portion tightly in plastic wrap and consume within 2-3 days for optimal freshness.
To keep the cucumber slices crisp, store them separately in a sealed container lined with paper towels to absorb excess moisture. They should stay fresh for up to 3 days in the refrigerator.
Assemble the sandwiches just before serving to prevent the bread from becoming soggy. If you need to make them ahead of time, wrap each sandwich tightly in plastic wrap and refrigerate for no more than 4 hours.
While it's not ideal to freeze the assembled sandwiches, you can freeze the egg salad mixture separately. Transfer it to a freezer-safe container, leaving about 1/2 inch of space at the top for expansion. Freeze for up to 1 month. Thaw the egg salad overnight in the refrigerator before using.

How To Reheat Leftover Avocado Egg Salad and Salmon Sandwiches

Preheat your oven to 350°F (175°C). Place the leftover sandwich on a baking sheet lined with parchment paper. Bake for 8-10 minutes or until the bread is crispy and the salmon is heated through. This method will help restore the crispiness of the bread while keeping the avocado egg salad and salmon warm and delicious.
If you prefer a quicker method, you can use a toaster oven. Set the toaster oven to 350°F (175°C) and place the sandwich on the wire rack. Toast for 5-7 minutes or until the bread is crispy and the filling is heated through. Keep an eye on the sandwich to ensure it doesn't burn.
For a stovetop method, heat a non-stick skillet over medium heat. Place the sandwich in the skillet and cover with a lid. Cook for 2-3 minutes on each side or until the bread is crispy and the filling is heated through. The lid will help trap the heat and ensure the filling is evenly warmed.
If you have an air fryer, you can use it to reheat your leftover sandwich. Preheat the air fryer to 350°F (175°C). Place the sandwich in the basket and cook for 3-5 minutes or until the bread is crispy and the filling is heated through. This method will give you a crispy exterior while keeping the interior soft and warm.
If you want to reheat just the avocado egg salad and salmon without the bread, you can use a microwave. Place the filling in a microwave-safe bowl and cover with a damp paper towel. Microwave on high for 30-60 seconds or until heated through. Stir the filling and serve it on fresh bread or a bed of greens for a lighter option.

Interesting Trivia About Avocado Egg Salad and Salmon Sandwiches

Avocado is a fruit, not a vegetable. It belongs to the berry family and is packed with healthy fats and essential nutrients.

Is Making Healthy Avocado Egg Salad and Salmon Sandwiches Cost-Effective?

This avocado egg salad and salmon sandwich recipe is quite cost-effective for a household. Avocado and eggs are affordable, nutrient-dense ingredients. The addition of salmon may increase the cost slightly, but it's a worthwhile investment for the health benefits. Overall Verdict: 9/10. Approximate cost for a household of 4 people: $20.

Is This Avocado Egg Salad and Salmon Sandwich Healthy?

This avocado egg salad and salmon sandwich recipe is a healthy choice for a satisfying meal. Here's why:

The recipe uses a combination of whole eggs and egg whites, providing protein while reducing the overall cholesterol content.
Avocado, a nutrient-dense fruit, replaces some of the mayonnaise, adding heart-healthy monounsaturated fats and fiber.
Light mayonnaise and Dijon mustard are used sparingly, limiting the amount of unhealthy fats and sodium.
Chives add a mild onion flavor and provide a small amount of vitamins and antioxidants.
Cucumber adds a refreshing crunch and hydration to the sandwich without contributing many calories.
Wild nova salmon is an excellent source of omega-3 fatty acids, which support heart and brain health.
Whole grain bread provides complex carbohydrates, fiber, and various vitamins and minerals.

To make this recipe even healthier, consider the following suggestions:

Opt for a low-sodium Dijon mustard to further reduce the sodium content.
Use a whole grain bread that is high in fiber and low in added sugars.
Add more vegetables to the sandwich, such as lettuce, tomato, or red onion, to increase the nutrient density and fiber content.
Consider using a yogurt-based spread instead of mayonnaise to boost protein and reduce fat.
Experiment with different herbs and spices, like dill or paprika, to add flavor without relying on salt.
Pair the sandwich with a side salad or vegetable-based soup to create a well-rounded, nutrient-packed meal.

Editor's Opinion on This Healthy Avocado Egg Salad and Salmon Sandwich Recipe

The healthy avocado egg salad and salmon sandwich recipe is a delightful combination of flavors and textures. The creamy avocado egg salad provides a rich and satisfying base, complemented by the delicate and flavorful wild nova salmon. The addition of cucumber adds a refreshing crunch, while the whole grain bread provides a hearty and wholesome foundation. This recipe is a perfect balance of protein, healthy fats, and fresh ingredients, making it a nutritious and delicious choice for any meal.

Enhance Your Healthy Avocado Egg Salad and Salmon Sandwich Recipe with These Unique Side Dishes:

Roasted Sweet Potato Fries: Try serving the sandwich with a side of crispy roasted sweet potato fries for a delicious and nutritious meal.

Grilled Asparagus with Lemon: Pair the sandwich with some grilled asparagus drizzled with fresh lemon juice for a light and refreshing side dish.

Mixed Berry Salad with Balsamic Glaze: For a sweet and tangy accompaniment, whip up a mixed berry salad with a drizzle of balsamic glaze to complement the flavors of the sandwich.

Similar Healthy Sandwich Recipes to Try

Grilled Vegetable and Quinoa Salad: Combine grilled vegetables with cooked quinoa, fresh herbs, and a light vinaigrette for a healthy and satisfying salad.

Mango Chicken Lettuce Wraps: Marinate chicken in a mango marinade, then grill and serve in lettuce cups with diced mango, avocado, and a drizzle of lime juice.

Coconut Chia Seed Pudding: Mix chia seeds with coconut milk, vanilla extract, and a touch of honey, then let it sit overnight for a creamy and nutritious pudding. Top with fresh berries and shredded coconut.

Appetizer and Dessert Pairings for Avocado Egg Salad and Salmon Sandwiches

Appetizers:

Savory Stuffed Mushrooms: Delight your taste buds with these savory stuffed mushrooms, filled with a delicious blend of cheeses, herbs, and breadcrumbs. Perfect for any gathering or party appetizer.

Crispy Zucchini Fries: Indulge in these crispy zucchini fries, coated in a seasoned breadcrumb mixture and baked to perfection. A healthier alternative to traditional fries, these are sure to be a hit with everyone at the table.

Desserts:

Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder for an extra touch of decadence.

Berry Parfait: Layer juicy mixed berries with creamy Greek yogurt and crunchy granola for a refreshing and satisfying parfait that's perfect for any time of day.

Why trust this Healthy Avocado Egg Salad and Salmon Sandwich Recipe:

This recipe offers a perfect balance of healthy and delicious ingredients, ensuring a satisfying meal. The combination of avocado and salmon provides essential nutrients like omega-3 fatty acids and healthy fats. The use of cucumber adds a refreshing crunch, while the inclusion of egg provides a good source of protein. The flavors are enhanced with dijon mustard and caper brine, creating a delightful taste. Trust in the quality and freshness of these ingredients to elevate your dining experience.

Want to discuss this healthy avocado egg salad and salmon sandwich recipe further? Join the conversation in the Recipe Sharing forum and let us know your thoughts!

FAQ:

How long does it take to make this avocado egg salad and salmon sandwich?

This recipe takes about 20 minutes to prepare, making it a quick and easy meal option.

Can I use canned salmon instead of fresh salmon?

Yes, you can use canned salmon as a substitute for fresh salmon in this recipe. Just make sure to drain the canned salmon before using it.

Is there a substitute for capers if I don't have them on hand?

If you don't have capers, you can substitute them with chopped dill pickles or green olives to add a similar briny flavor to the egg salad.

Can I make the egg salad in advance?

Yes, you can make the egg salad in advance and store it in the refrigerator for up to 2 days. Just make sure to cover it tightly to prevent it from browning.

Can I use a different type of bread for the sandwich?

Absolutely! You can use your favorite type of bread for the sandwich. Whole grain, multigrain, or even a hearty sourdough would work well with the flavors in this recipe.