If you’re a fan of egg sandwiches but don’t love the mayo, or are trying to eat healthier and avoid excess fat in your meals – this recipe is for you. A healthier, refreshing twist on the classic egg mayo sandwich that you’ll make in no time. With just three main ingredients, it’s quick and easy to make! It’s a perfect recipe for a delicious sandwich, filled with nutritious protein. You have to give it a try!

Ingredients for high protein egg and chives sandwich filling

For one batch, enough for 4 large sandwiches, you will need:

• 4 eggs
• 100g low fat cream cheese – I used Philadelphia Lightest
• salt, pepper
• large bunch of chives – around 20g

It’s easy to scale the recipe up or down. Stick to the following proportions: 1 egg for 25g cream cheese and 5g of chives.

How to make high protein egg and chives sandwich spread

Start by hard boiling the eggs. Aim for a fully cooked yolk.

Peel the boiled eggs and chop them up into small pieces. Transfer them into a bowl.

Next, finely chop the chives and add them to the eggs.

Finally, add cream cheese and mix everything until well combined. Season to taste with salt and pepper.

How to store egg and chives sandwich filling

You can store leftover egg and chives spread in a sealed container in the fridge. It will last a couple of days.

What to use instead of Philadelphia Lightest?

If you can’t get Philadelphia Lightest in your country, don’t worry! Feel free to use any other cream cheese, but keep in mind that it will alter the nutritional values of the finished product. If you don’t want to add cheese that’s high in fat, you can instead use thick, high-protein yoghurt, e.g. skyr. It has a similar consistency to Philadelphia and won’t add extra fat or many calories to the recipe.

Why is protein important?

Protein is a vital macronutrient and it’s important to include it in our diet. It helps keep our muscles healthy and strong. Protein is also the most satiating macronutrient – a meal rich in protein will keep you full for a long time, which makes protein a great aid in weight management. 20-30 grams of protein per meal will keep you satiated for hours.

Nutritional info of high protein egg and chives sandwich spread

The full recipe makes around 4 portions.

The total nutritional value of the recipe is 405 kcal, 41.5 grams of protein, 24.2 grams of fat and 5.8 grams of carbs. That’s 101 kcal, 10.4 grams of protein, 6 grams of fat and 1.5g grams of carbs per serving.

Are eggs healthy?

There has been a lot of controversy around the healthiness of eggs. They have been demonised for years due to their cholesterol content. However, recent studies have shown that egg consumption doesn’t affect the “bad” cholesterol levels in our blood.

Eggs are a great source of protein and vitamins A, D, E and K. They can be a good addition to a healthy, balanced diet. As with everything, moderation is key. Eating up to 7 eggs per week is considered perfectly safe and healthy for most individuals.

What to eat high protein egg and chives spread with

This egg and chives spread is perfect on good quality, sourdough bread. It doesn’t need any extras, but you can add some rocket to the mix for a bit of a spicy kick. You can also add other veggies too, if you like – slices of crunchy cucumber on top of the eggy spread fit really well here.

If you’re feeling fancy, why not make your own high protein bread? Try this recipe for delicious, flavourful high protein bread. It’s easy to make, naturally gluten-free, and will go perfectly with an eggy spread.

Also see:

• Food
• Savoury