I know this appears simple, but many people do not think about eating egg salad for breakfast, oddly enough. This recipe features a lower fat type of cream cheese and yogurt instead of mayonnaise.

Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor


Mixing bowl, measuring spoons, fork, chef’s knife, cutting board


2 eggs, hard boiled, peeled, mashed

½ tsp ground, dry, mustard

1 tbsp red onion, minced

½ jalapeno, minced (optional)

2 tbsp Neufchatel cheese, softened

2 tbsp plain Greek yogurt

Salt and pepper to taste

2 whole wheat English muffins, split, toasted

1 small tomato sliced


Mix ingredients together. Taste for salt and pepper. Place on English muffin and top with sliced tomatoes. Serve with fresh fruit.

This is easily made a day or two before and kept covered in the refrigerator.  Or make lots and have for a lunch.

Serves 2.

Nutritional Data per serving: Calories: 338, Fat: 12 gm, Cholesterol: 190 mg, Sodium: 593 mg, Carbohydrates: 40 gm, Protein: 21 gm.


Categories: 301 to 500 calories, Breakfast, Culinary, Recipes


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