lunch

Classic Egg Salad Spinach Sandwich

PregnancyAmericanEasyServes 225 min

Fully hard-boiled egg salad mixed with pasteurized mayo, served on whole wheat bread with fresh spinach leaves.

This sandwich is a powerhouse for early pregnancy, delivering a strong combination of choline from the eggs and folate from the fresh spinach. Together, these nutrients are critical for the baby, protecting and fueling the rapidly forming neural tube which will become the brain and spine. The whole wheat bread and vegetables also provide fiber to keep the mother's energy steady and support digestion.

View Nutrition Facts

One serving≈460 kcal · 22 g protein

Calories460 kcal

Protein22 g

Carbs31 g · 3.9g sugar

Fat27 g · 6g sat

Fiber5.1 g

Sodium895 mg

Folate141 mcg DFE

Iron4.1 mg

Calcium181 mg

Choline320 mg

Iodine82 mcg

Vitamin D83 IU

Vitamin B120.9 mcg

DHA + EPA36 mg

Zinc2.8 mg

from its ingredients

Ingredients

4 eggs, hard-boiled, peeled, and chopped
3 tbsp pasteurized mayonnaise
1 tsp dijon mustard
1 celery stalk, finely diced
1 tbsp fresh dill, chopped
4 slices whole wheat bread
2 cups fresh spinach, washed well
¼ tsp salt, to taste
¼ tsp black pepper, to taste

Method

1Place the chopped hard-boiled eggs into a medium mixing bowl.
2Add the pasteurized mayonnaise, dijon mustard, finely diced celery, dill, salt, and black pepper. Stir gently until well combined.
3Lay out the slices of whole wheat bread. Divide the washed fresh spinach evenly over two of the slices.
4Scoop the egg salad mixture onto the spinach, spreading it out evenly.
5Top with the remaining slices of bread, cut in half, and serve immediately.

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