Healthy Avocado Egg Salad and Salmon Sandwich
1 serving of healthy avocado egg salad and salmon sandwich contains 290 Calories. The macronutrient breakdown is 36% carbs, 38% fat, and 26% protein. This is a good source of protein (34% of your Daily Value), fiber (19% of your Daily Value), and potassium (7% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Add eggs to a small sauce pan and cover with water Bring to a boil. Cover, remove from heat and let sit 10 minutes. Rinse with cold water, shall eggs, and separate yolk from white.
- Combine the egg yolks with the avocado, light mayo, mustard, 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 oz lox on each sandwich, top with cucumber and divide egg salad between sandwiches. Enjoy!
Nutrition Facts
For 1 serving of healthy avocado egg salad and salmon sandwich (166g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 290 | |
| Fats | 12g | 16% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 194mg | 65% |
| Sodium | 1021mg | 44% |
| Carbs | 26g | 9% |
| Net carbs | 21g | |
| Fiber | 5g | 19% |
| Sugar | 4g | |
| Protein | 19g | |
| Calcium | 88mg | 9% |
| Iron | 2mg | 29% |
| Potassium | 349mg | 7% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 35μg | |
| Caffeine | 0mg | |
| Choline | 165mg | 30% |
| Copper | 0.2mg | 28% |
| Fluoride | 3μg | |
| Folate (B9) | 73μg | 18% |
| Lycopene | 0μg | |
| Magnesium | 59mg | 14% |
| Manganese | 1mg | 50% |
| Niacin | 4mg | 24% |
| Pantothenic acid | 1mg | 29% |
| Phosphorus | 266mg | 38% |
| Retinol | 82μg | |
| Riboflavin (B2) | 0.4mg | 28% |
| Selenium | 44μg | 80% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 14% |
| Vitamin A IU | 348IU | |
| Vitamin A | 85μg | 9% |
| Vitamin B12 | 1μg | 62% |
| Vitamin B6 | 0.3mg | 26% |
| Vitamin C | 2mg | 3% |
| Vitamin D IU | 44IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 10μg | 9% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0.3g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 0.3g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
