Spinach & Avocado Egg Salad Sandwich


If you need an idea for something quick, easy, and delicious to pack for lunch, then this is your recipe. From start to finish, this took all of about 10 minutes to put together.

As a bonus, this recipe is PACKED with nutrients like potassium, monounsaturated fat from the avocado (heart-healthy), 16 grams of protein, 20% of your daily requirement for iron, and much more! Take a look at the nutrition facts for yourself at the bottom of the recipe!

I don’t know about you, but sometimes it can be a serious challenge to remember to pack a nutritious lunch for myself in the morning, or the night before. The money we spend eating out at lunch time instead of packing ourselves food can add up FAST — plus, by packing our own lunch ahead of time, it is easier to hold ourselves accountable to our nutritional goals.

Think about it. If you are having a stressful day at the office and you end up eating out during your lunch break at work, you are more likely to go for foods that comfort you, rather than foods that you eat because they are “good” for you. Research has shown that we simply crave foods that are high in fat or sugar when we are experiencing stress. Take control, save yourself money, and avoid these situations by packing a lunch before you leave the house!

PS: I plan to write about this topic once I begin my “weekly wellness blog” in 2018. Stay tuned!


  • 2 slices of whole wheat bread per sandwich (recipe yields 2 sandwiches)
  • 1 avocado, pit and skin removed
  • 1/2 cup of spinach per sandwich
  • 3 hard-boiled eggs
  • 1/4 cup red onion, chopped
  • 1/4 tsp. garlic powder
  • 2-3 tsp. Dijon mustard (to taste)


  1. In a small bowl, mash 1 avocado (pit and skin carefully removed) with a fork. Set the bowl aside for now.

  2. Next, over a plate, bowl, or a cutting board, cut up the 3 eggs as best you can into small pieces of egg white, and chunks of yolk. You can do this by slicing the eggs crosswise / lengthwise with a knife, by mashing the eggs with a fork, or even by using a cheese grater to slice the eggs. Use whatever method words best for you.

  3. Carefully add the sliced eggs to the bowl containing the avocado, making sure to get all pieces of egg and yolk into the bowl. Use a fork to mix evenly mix the avocado mash with the eggs.

  4. Next, measure out 1/4 cup of diced red onion, and add this to the mix, along with the garlic powder. Mix this together until the onion is evenly distributed throughout the egg salad.

  5. Slowly stir the Dijon mustard into the mix. Taste test a small amount of the egg salad after each teaspoon you add to get a sense of whether or not you would like to add more to the mix or not.  Once you have decided how much mustard you like in the recipe, make sure that the mustard is mixed evenly into the egg salad.

  6. To assemble the sandwich, lay one slice of bread down on a small plate, and lay 1/2 cup of spinach evenly over over the slice of bread. Next, measure out about 1/2 cup of the egg salad mixture, and scoop it out over the spinach. Top with the second slice of bread… and enjoy!!!


Nutrition Facts per sandwich – yields about 2 sandwiches per recipe