Forté Recipes: Egg Salad Sandwich

Egg Salad Sandwich Horizontal

One of my all time favorite sandwiches is an egg salad sandwich! This sandwich is great for breakfast or lunch or really for anytime. You can also customize it by adding spinach, cucumbers, pickles, or sliced peppers to name a few.

Egg Salad Sandwich

2 slices whole wheat bread, toasted

2 hard boiled eggs

1 tbsp. mayo

½ tbsp. mustard

Salt and pepper to taste

Directions: Mash eggs with mayo, mustard, salt, and pepper with a fork. Spoon onto bread.

Whole Wheat Bread

I always use whole wheat bread when making sandwiches—not only because it is more nutritious but because I think it tastes better too! One of the biggest nutritional benefits of choosing whole-wheat products is the increased fiber content, which is especially important during pregnancy to help prevent constipation. Constipation affects nearly 50% of pregnant women so it is important to get enough fiber (~30gm/d), drink plenty of fluids and continue regular exercise to prevent and treat constipation. Whole-wheat products also contain a significantly higher amount of minerals than white products do including iron, magnesium, zinc, and iron.


If you have followed a few of my recipe posts you will know that I am a big fan of eggs. Eggs are a great source of protein, healthy fats like DHA, choline, vitamin B12, riboflavin, and lutein. DHA and choline, especially, are two essential nutrients that are often lacking in our diets and are critical during pregnancy for proper neural tube, brain and egg development. There used to be a concern about eating too many eggs could be unhealthy, especially because of its cholesterol content, but that concern was based on old, outdated research. The most recent research supports eggs as a healthy choice and not something that should be restricted so eat up!


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Egg Salad Sandwich

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