This creamy, satisfying egg salad toast is elevated with a touch of Dijon mustard and crisp watercress for a fresh, peppery bite. Perfect as a high-protein snack or a light meal under 200 calories!
✅ Why You’ll Love This Recipe
- 🌿 High-protein & low-calorie
- 🕒 Ready in 10 minutes or less
- 🥪 Perfect for meal prep or lunch on the go
- 🧠 Includes healthy fats and brain-boosting eggs
- 🌱 Easy to customize with your favorite herbs or toppings
📝 Ingredients (Serves 1 | ~177 Calories)
- 1 large hard-boiled egg (50g), chopped – 70 kcal
- 1 tbsp light mayonnaise (15g) – 35 kcal
- ¼ tsp Dijon mustard – 0 kcal
- ¼ tsp lemon juice – 0 kcal
- Salt & black pepper, to taste – 0 kcal
- 1 slice whole grain bread (30g), toasted – 70 kcal
- ¼ cup watercress (5g) – 2 kcal
👩🍳 Instructions
1. Make the Egg Salad
In a bowl, mix chopped hard-boiled egg with light mayo, Dijon mustard, lemon juice, salt, and pepper. Stir until creamy.
2. Toast Your Bread
Toast one slice of whole grain bread until golden and crisp.
3. Assemble
Spoon the egg salad onto the toast and top with fresh watercress.
4. Serve & Enjoy
Serve immediately for best texture, or wrap and chill if meal prepping.
🍽️ Nutrition (Per Serving)
- Calories: ~177 kcal
- Protein: 9g
- Carbohydrates: 15g
- Fiber: 2g
- Sugars: 2g
- Fat: 8g
- Iron: 6% DV
- Vitamin C: 5% DV
💡 Tips & Variations
- Swap watercress for arugula or microgreens
- Add a sprinkle of paprika or chopped chives
- Want more volume? Use two egg whites + 1 yolk for fewer calories
- Try on rye toast, rice cakes, or a lettuce cup for variation
📌 Save This Light Egg Salad Toast
Whether you’re looking for a healthy breakfast under 200 calories, a quick high-protein snack, or a satisfying mini-meal, this one checks every box.
💬 Tag @LowCalorieFoodie if you try it and share your version!
