This simple egg salad sandwich is perfect for your school lunch menu. It’s quick, easy and nutritious so you can feel good about what you’re giving your child.
This simple egg salad sandwich is my saviour when it comes to making lunch for my picky toddler. Even though she will not eat eggs, this egg salad has somehow made it into her good books.
Don’t ask! I don’t get the logic either.
It’s almost time for back to school here and the doom and gloom of making school lunches is upon us.
This egg salad recipe is pretty basic with just one extra ingredient for some added nutrients.
It’s pretty quick to make but you can also make it the night before if you want to save some time in the morning.
Preparation
Ingredients for Egg Salad Sandwich
Egg: Eggs are laid by many different animals but chicken eggs are used in this recipe. Eggs provide protein, fat and many other nutrients and are a healthy part of our diet.
Mayonnaise: Mayo is made from eggs, oil and usually vinegar or lemon. When mixing these at high speeds you will get a white creamy texture as you find in a jar on the grocery store shelves.
Hemp hearts: Also sometimes referred to as hemp seeds, hemp hearts are actually the inside of hemp seeds. They are actually 30% fat and are rich in omega-3 and omega-6 fatty acids. They also contain protein which is always a great addition to a kid’s meal.
How to Make Simple Homemade Egg Salad
The longest part of this simple egg salad sandwich is cooking the egg. The basic ratio is one egg per sandwich when making egg salad.
You can do just the cooking the night before and let the egg cool in the fridge overnight. Or you can make the egg salad in advance and assemble it into a wrap or sandwich the next day.
Start by cooking the egg. Add at least a cup of water to a small pot and bring it to a boil. You want to make sure there is enough water in the pot to prevent the boil from being disrupted when adding the egg. You also want to make sure there is enough water to cover the egg.
TIP: Take the egg out of the fridge, and place it in a small bowl filled with hot tap water. This will bring the egg to room temperature while the water comes to a boil. I also find that this prevents the shells from cracking when you lower the egg into boiling water.
Once the water has come to a boil, gently lower the egg into the pot using a large spoon. Boil for 8 minutes.
While the egg cooks, pour out the hot water from the small bowl and set the bowl aside.
Just before the timer goes off for the eggs, add very cold tap water to the same small bowl that you used earlier. You can even add a couple of ice cubes as well. This will stop the cooking process and will help cool the eggs enough to handle.
When the timer goes off, move the egg from the pot to the small bowl using a slotted spoon. Leave in the ice bath to cool for 5 minutes.
While the egg cools, add the mayonnaise, salt, pepper and hemp seeds to another small bowl.
TIP: If you don’t want to dirty more dishes wait until the eggs have cooled and use the same small bowl for the remaining steps.
Once the egg is cooled, carefully peel it and grate it. It’s up to you if you prefer coarse or fine grating. Add to the other ingredients and stir to combine.
Substitutions
Mayonnaise: If your child is a bit adventurous, or is not a fan of mayo, you can make this egg salad with avocado instead of mayo. All you need is half of an avocado. Mash the avocado well before adding to the remaining ingredients and stir to combine.
How to Serve Egg Salad
Serve this simple egg salad on a sandwich, with crackers or in a wrap. You can add toppings if your little one is open to that. Try it with chopped chives, sliced radish, and microgreens or butter lettuce.
My kids don’t like toast so I usually defer to plain bread with the crust cut off, of course. Always ask your child how they want their sandwich cut! You don’t want to go to all this trouble making the sandwich only to ruin it by cutting it wrong. I’ve learned the hard way!
When making a wrap, especially for school lunches, see if your child is ok with pinwheels. It’s easier to pack and eat.
When serving with crackers, I like to put the egg salad in a separate compartment of the bento box, which is our favourite type of lunch box, and the crackers in a separate one. This way the crackers don’t get soggy before it’s even lunchtime.
With any of the above options, add some slices of cucumber, and a side of fruit and you have a simple, delicious and nutritious lunch for your kiddo!
This simple egg salad is not just great for school lunch. It makes a delicious breakfast or tea sandwich for your next tea party.
Let us know in the comments if you have any questions. And if you like this recipe be sure to leave us a five-star rating below.
Are you looking for more lunch ideas? Check out our recipes:
Simple Egg Salad Sandwich Recipe
Equipment
- Small pot
- Small bowls
Ingredients
Egg Salad:
- 1 egg
- 1 tbsp mayonnaise
- 1 tsp hemp seeds
- Pinch of salt and pepper
For serving:
- 1 Tortilla Wraps OR
- 1 slices of bread OR
- Crackers
Toppings (optional):
- Chives
- Radishes
- Microgreens
- Butter lettuce
Instructions
- Start by cooking the egg. Add a cup of water to a small pot and bring it to a boil.1 egg
- Take the egg out of the fridge, place it in a small bowl and cover it with hot tap water.
- Once the water has come to a boil, gently lower the egg into the pot using a large spoon. Boil for 8 minutes.
- While the egg cooks, pour out the hot water from the small bowl and set it aside. Before the egg is done, add very cold tap water to that same small bowl. You can even add a couple of ice cubes as well. Move the egg from the pot to the small bowl using a slotted spoon. Leave to cool for 5 minutes.
- While the egg cools, add the mayonnaise, salt, pepper and hemp seeds to a small bowl.1 tbsp mayonnaise, 1 tsp hemp seeds, Pinch of salt and pepper
- Once the egg is cooled, peel and grate it into the bowl with the other ingredients. It’s up to you if you prefer coarse or fine grating. Stir everything well until fully combined.
- Serve on a sandwich, crackers or in a wrap. Cut to your child’s liking.1 slices of bread OR
