Sunday, December 22, 2013

How To Make A Low Fat Egg Salad Sandwich

Low in fat but high quality protein

Low fat foods have proven to be healthy for many various types of medical problems, especially those with diabetes. I am diabetic and had the doctor's instructions to go with a low fat diet. There are plenty of prepared foods out there that are low in fat, but many simply did not replace the craving for the more fatty foods of the same variety. In order to work around this, I started experimenting with various avenues of creating my own low fat foods that satisfied that "void" I was feeling. This Low Fat Egg Salad Sandwich recipe is one of those self-created low fat foods.
Any time of year is a great time to pack up a lunch and head outdoors. This sandwich makes a great addition to any outdoors activity, whether it is a picnic, a fishing trip, or sitting on the sidelines watching your favorite game. You may well want to increase the amount of the egg salad as others will certainly want to have a sandwich as well! This recipe is for two servings, as that is what we always make around the house for just the two of us.
This is an example of utilizing natural foods (yogurt) in place of the traditional mayonnaise and coming out with a delicious sandwich that is very low in fat content and remains a high quality protein.                                                            

Cook Time

  • Prep time: 
  • Cook time: 
  • Ready in: 
  • Yields: 2 servings


  • 2 Eggs, hard boiled, mashed
  • 2 oz. Yogurt, substitute skimmed milk
  • 1/2 tsp. Chile or Mustard
  • 1/2 Small Whole Wheat Pita Bread, unleavened - or use natural grain bread without fat or sugar
  • 1 Small green onion, chopped
  • 1 Large mushroom, sliced
  • 1 oz. Alfalfa Sprouts
  • 1 Tomato, sliced


    1. Cook eggs until hard-boiled, remove egg yolk and give to your pet.
    2. Dice all ingredients (finely) and mix with the yogurt. Add natural spice of your choice.
    3. Refrigerate for at least 2 hours for aging - optional, but adds flavor!

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