Checkered Egg Salad Sandwices: A Low-Fat Lunch Recipe

Filed under: Preschoolers, Big Kids, Tweens, Teens, Nutrition: Health, Mealtime

Eggs are such a handy source of protein, they're a great addition to any healthy school lunch. In hard-boiled form they fit easily into a lunch box or as part of a snack. And in sandwich form, they tend to be a big hit.

For a long time, people have feared eating eggs due to the cholesterol factor. Cholesterol is something we should definitely pay attention to, but if your child's cholesterol and fat levels are healthy, there is no reason you should fear serving them eggs. One large egg alone provides about 30 percent of your daily vitamin B12, and 15 percent of pantothenic acid and riboflavin.

If you're looking to jazz up school lunches by making them a bit more fun and kid-friendly, why not try cut-outs with bread and sandwiches? It is easiest to have work with fillings that are easy to cut through, such as natural nut butters, cheese, eggs or legume spreads. Vegetables are important components of a sandwich, but for decorative reasons, stay with ones that cut clean such as thin cucumbers, spinach or other leafy greens.

A yummy, low-fat lunch recipe after the jump...

Egg Salad Checkers
Makes: 3 Servings
Total Time: 15 minutes

4 eggs
1 tbsp plain, lower-fat yogurt
1 tbsp dried dill
1/2 tsp ground paprika
1/2 chopped green onion
6 slices sprouted grain bread (or whole grain -- crackers work well too!)

  • Fill a medium saucepan 3/4 full with water and add eggs. Bring mixture to a boil, cover and simmer on low heat for 13 minutes.
  • Drain water and sit eggs in a bath of cold water. Peel the eggs and rinse off any remaining shells.
  • In a bowl, chop eggs into small pieces (or mash if you prefer).
  • Add yogurt, dill, paprika and onion. Mix well.
  • Divide mixture evenly over three slices of bread. Place a slice of bread on top of each.
  • To make the checkers: cut the sandwich into cubes of nine. If you use different kinds of bread, you can create a different coloured checker look, which adds a fun twist on your usual sandwich lunch.
Nutrition Information:
1 sandwich = 273 Calories, 9.5g Fat, 15.4g Protein, 33g Carbohydrates, 14.8g Sugar, 4.9g Fibre, 95mg Calcium, 3.6mg Iron, 568mg Sodium

Karla Heintz, B.Sc., is a nutrition educator and author of Picky? Not Me, Mom! A Parents' Guide to Children's Nutrition. If you have a question you would like answered please leave it in the comment section below. Thanks!


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AdviceMama Says:
Start by teaching him that it is safe to do so.