Egg Salad Sandwiches with Watercress

July/August 1994, The EatingWell Diet (2007)

Your rating: None Average: 3.1 (35 votes)

Watercress, a cruciferous vegetable, adds a zesty note—and welcome phytonutrients—to this enlightened version of an American classic.

"It's a bit watery for egg salad, but still fairly tasty. If I don't have watercress I'll add sliced cucumbers and regular lettuce. A whole bunch of cracked pepper later and you have a decent lunch. "
Egg Salad Sandwiches with Watercress

Makes: 4 servings

Active Time:

Total Time:


  • 8 large hard-boiled eggs, (see Tip)
  • 3 tablespoons nonfat sour cream, or nonfat plain yogurt
  • 1 tablespoon reduced-fat mayonnaise
  • 1 tablespoon grainy mustard
  • 4 scallions, trimmed and chopped
  • Salt & freshly ground pepper, to taste
  • 3/4 cup washed and stemmed watercress
  • 8 slices pumpernickel bread


  1. Scoop out egg yolks. Place 2 yolks in a small bowl and reserve the rest for another use. Chop egg whites and reserve. Mash the yolks with a fork and stir in sour cream (or yogurt), mayonnaise and mustard. Add chopped egg whites and scallions and season with salt and pepper.
  2. Arrange watercress on 4 bread slices. Top with the egg salad and cover with the remaining bread slices.

Tips & Notes

  • Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.


Per serving: 289 calories; 11 g fat (3 g sat, 4 g mono); 373 mg cholesterol; 29 g carbohydrates; 16 g protein; 4 g fiber; 601 mg sodium; 289 mg potassium.

Nutrition Bonus: Folate (30% daily value), Vitamin A (20% dv), .Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 1/2 medium-fat meat

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