Avocado Egg Salad Sandwich

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-15 Minute Easy 2 servings

Ingredients

Amount Ingredient
3 large Eggs
, ns as to florida or california Avocado
1/2 cups Spinach, Baby Leaf, chopped
1 2/3 teaspoons Dijon Mustard
or slice, Lemon
2 slice Organic Bread, variety of choice
2/3 teaspoons Salt
2/3 teaspoons Pepper

Steps

1 Place eggs in a pot of cold water, bring to a boil, then simmer for 5-6 minutes. Run under cold water to cool. Peel the eggs and chop roughly.
2 In a bowl, mash and combine the chop-boiled eggs, avocado, baby spinach, Dijon mustard, lemon juice, salt, and pepper.
3 Spread onto toast and enjoy!

Less Bread - Make it an open-face sandwich.
Add a Spicy Kick - Add red chili flakes, or hot sauce.
Vegan - Use mashed chickpeas or white kidney beans instead of eggs.

Nutrition

Breakfast Dairy Fee High Fiber Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 336.57 kcal 11%
Protein 17.97 g 36%
Total lipid (fat) 17.51 g 27%
Carbohydrate, by difference 27.96 g 9%
Fiber, total dietary 6.71 g 27%
Sugars, total 5.95 g  
Minerals
Calcium, Ca 109.37 mg 11%
Iron, Fe 2.93 mg 16%
Sodium, Na 587.85 mg 24%
Vitamins
Vitamin C, total ascorbic acid 7.2 mg 12%
Vitamin B-12 0.67 µg 11%
Vitamin A, RAE 123.58 µg  
Vitamin E (alpha-tocopherol) 1.83 mg 9%
Vitamin D 61.5 IU 15%
Lipids
Fatty acids, total monounsaturated 8.17 g  
Fatty acids, total polyunsaturated 3.85 g  
Fatty acids, total trans 0.03 g  
Cholesterol 279 mg 93%
Calories 337
% Daily Value*
Total Fat 18g 27%
Saturated Fat 3g 17%
Trans Fat 0g  
Cholesterol 279mg 93%
Sodium 588mg 24%
Total Carbohydrate 28g 9%
Dietary Fibers 7g 27%
Sugars 6g  
Protein 18g 36%
Vitamin D 2µg  
Calcium 109mg 11%
Iron 3mg 16%
Potassium 353mg 10%
Nutrient Per Serving RDA%
Proximates
Water 97.04 g 5%
Calories (Energy) 336.57 kcal 11%
Energy 791.21 kJ  
Protein 17.97 g 36%
Total lipid (fat) 17.51 g 27%
Ash 2 g  
Carbohydrate, by difference 27.96 g 9%
Fiber, total dietary 6.71 g 27%
Sugars, total 5.95 g  
Sucrose 0.03 g  
Glucose (dextrose) 0.46 g  
Fructose 0.06 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.05 g  
Starch 0.06 g  
Minerals
Calcium, Ca 109.37 mg 11%
Iron, Fe 2.93 mg 16%
Magnesium, Mg 24.03 mg 6%
Phosphorus, P 175.35 mg 25%
Potassium, K 353.4 mg 10%
Sodium, Na 587.85 mg 24%
Zinc, Zn 1.29 mg 9%
Copper, Cu 0.15 mg 8%
Manganese, Mn 0.11 mg  
Selenium, Se 23.25 µg 33%
Fluoride, F 4.38 µg  
Vitamins
Vitamin C, total ascorbic acid 7.2 mg 12%
Thiamin 0.07 mg  
Riboflavin 0.44 mg  
Niacin 1.77 mg  
Pantothenic acid 1.86 mg  
Vitamin B-6 0.26 mg 13%
Folate, total 76.35 µg  
Folic acid 0 µg  
Folate, food 76.35 µg  
Folate, DFE 76.35 µg  
Choline, total 227.68 mg 46%
Betaine 0.59 mg  
Vitamin B-12 0.67 µg 11%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 123.58 µg  
Retinol 120 µg  
Carotene, beta 31.57 µg  
Carotene, alpha 12.11 µg  
Cryptoxanthin, beta 21.55 µg  
Vitamin A, IU 1135.58 IU 23%
Lycopene 0.02 µg  
Lutein + zeaxanthin 514.27 µg  
Vitamin E (alpha-tocopherol) 1.83 mg 9%
Vitamin E, added 0 mg  
Tocopherol, beta 0.03 mg  
Tocopherol, gamma 0.55 mg  
Tocopherol, delta 0.06 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 1.5 µg  
Vitamin D3 (cholecalciferol) 1.5 µg  
Vitamin D 61.5 IU 15%
Vitamin K (phylloquinone) 10.94 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3.42 g 17%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.02 g  
15:0 0.01 g  
16:0 2.72 g  
17:0 0.02 g  
18:0 0.63 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 8.17 g  
14:1 0.01 g  
15:1 0 g  
16:1 undifferentiated 0.5 g  
16:1 c 0.15 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 7.11 g  
18:1 c 2.54 g  
18:1 t 0.02 g  
20:1 0.03 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 3.85 g  
18:2 undifferentiated 2.01 g  
18:2 n-6 c,c 1.15 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.1 g  
18:3 n-3 c,c,c (ALA) 0.08 g  
18:3 n-6 c,c,c 0.02 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.03 g  
20:3 n-6 0.02 g  
20:4 undifferentiated 0.14 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0.01 g  
22:6 n-3 (DHA) 0.04 g  
Fatty acids, total trans 0.03 g  
Fatty acids, total trans-monoenoic 0.02 g  
Cholesterol 279 mg 93%
Phytosterols 0.09 mg  
Stigmasterol 1.01 mg  
Campesterol 2.51 mg  
Beta-sitosterol 38.19 mg  
Amino Acids
Tryptophan 0.14 g  
Threonine 0.45 g  
Isoleucine 0.55 g  
Leucine 0.89 g  
Lysine 0.75 g  
Methionine 0.3 g  
Cystine 0.22 g  
Phenylalanine 0.56 g  
Tyrosine 0.4 g  
Valine 0.7 g  
Arginine 0.66 g  
Histidine 0.26 g  
Alanine 0.61 g  
Aspartic acid 1.12 g  
Glutamic acid 1.4 g  
Glycine 0.38 g  
Proline 0.43 g  
Serine 0.79 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg