This Vegan Egg Salad Sandwich is an easy 9 ingredient recipe that can be made in 10 minutes! These cool and creamy sandwiches are made healthier with a few simple swaps.
Who is ready for some crunchy, creamy, hearty, egg salad sandwiches to finish off summer?
There is something about August that hits you in the face with full blown summerness and just the teeny tiniest hint of fall. It is blazing hot sun filled days and sweaters with shorts nights. It is the last summer hoorah, and I am always trying to squeeze every last sun-drenched summer moment out of it.
And this Vegan Egg Salad Sandwich feels like August. It is a sunny, no-cook, no-fuss, get-you-back-into-the-sunshine meal. It can be packed, picnicked, ported and eaten sans plate.
This sandwich is everything you love about a good egg salad, it is crusty bread toasted to perfection, hugging soft and creamy egg salad - which has just the right ratio of soft eggy goodness and crunchy celery pieces. Plus that briney salty pickle-y bite...
Except for one teeny tiny, really not important at all, small, itsy bitsey thing I have to mention: This Vegan Egg Salad Sandwich has no eggs. At all. Not even one egg fleck.
But what this Vegan Egg Salad Sandwich DOES have all the same flavors and texture that just made our mouths water. Thanks to a few super special, but easy to find ingredients.
Our first Super Special but Easy to Find Ingredient is a can of hearts of palm. This new to the scene food is soft and white like an egg. It comes from the inside of a palm tree and is a miracle worker at imitating that classic egg salad vibe, but this super exotic food can be found at your local everyday Trader Joe's.
The second Super Special but Easy to Find Ingredient is non-dairy yogurt. You can use the yogurt of your choice as long as it is both unflavored and unsweetened. I prefer to use a Greek style yogurt or strain my yogurt before using to remove some of the excess moisture. If you can't find a good yogurt, you can sub in some egg free mayo, too.
Then we come across a few ingredients that aren't super easy to find, but add some good flavor to the egg salad: kelp powder and black salt. Both of these ingredients are optional, but they add that egg-y flavor. If you aren't a fan of the stinky egg thing that egg salad has going on, then skip these two. But if you are a lover of the traditional egg salad in every way, find yourself some black salt and kelp powder. Your stinky egg loving self will thank you.
And when you ditch the eggs, you get even more staying power. This Vegan Egg Salad Sandwich isn't high maintenance. She doesn't need constant refrigeration. Her vegetables won't spoil with a little heat. Which means all your packed-lunch worries can stop right here at the door of the Vegan Egg Salad Sandwich.
Vegan egg salad all the way.
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Vegan Egg Salad Sandwich
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: 4 sandwiches 1x
- Category: Entree
- Cuisine: gluten-free, oil-free, vegan
Description
This Vegan Egg Salad Sandwich is an easy 9 ingredient recipe that can be made in 10 minutes! These cool and creamy sandwiches are made healthier with a few simple swaps.
Ingredients
- 2 22oz. cans hearts of palm, drained and chopped
- 2 large dill pickles (chopped)
- 2 celery stalks (chopped)
- 1 green onion (chopped)
For the dressing:
- ⅓ cup unsweetened coconut yogurt (full fat is best)
- 2 tablespoons Dijon mustard
- ¼ teaspoon turmeric (optional for color)
- ⅛ teaspoon kelp powder (optional for that egg-y taste)
- ½ teaspoon black salt
For serving:
- 8 slices of bread (gluten free if needed, toasted)
- 4 leaves lettuce
Instructions
- Add the hearts of palm, pickles, celery, and green onion into a bowl and toss to combine.
- Stir all the dressing ingredients together in a bowl. Add the dressing into the salad and stir to combine.
- Spoon the salad onto bread, top with lettuce, and serve.
I realize there is some nutritional value in hearts of palm (thought minimal)...I am having a hard time understanding why someone would waste their calories eating this? Where is the PROTEIN that satiates you? Where is the FAT that also satiates and helps the body absorb the nutrients? It's all just carbs...Real EGG salad has perfect protein, healthy fats...I can see this being used as a salad to ACCOMPANY other foods...but as a stand-alone? Quite disappointed.
Hi Monika, I suppose we all have different tastes, and I happen to LOVE this. There is good news though, you don't ever have to make or eat this if you don't like :)
You miss my point.
My point is not that it doesn't take good - but that it does not come close to being HEALTHY. Just because it lacks animals products, does not make it healthy. It's just carbs...
I happen to love hearts of palm...but they are not highly nutritious...
I actually got your point the first time - I just didn't want to start an argument. If eggs work for you that is great! I can't have them without being sick for days (they are the second most common food allergen out there). I follow a plant based diet because it helped to reverse my Crohn's Disease and has kept it in remission for 4+ years when nothing else worked. But if something else is working for you, keep it up! I am just sharing what makes me happiest and healthiest :)
As a nutritionist, one with specializations in IBD, I can tell you that you're likely in remission because you stopped eating JUNK not because you stopped eating meat. Anyways...all the best...
I think different things might just work for different people :) I was on an unprocessed paleo diet for a long time before switching to a plant based diet based on the advice of my gastroenterologist.
You do understand this a plant based blog... as in no animal protein. I personally love egg salad sandwiches and am looking forward to this plant based option to fulfill that craving! Have a side of beans or a handful of nuts with this... boom protein problem solved.
Those aren't complete proteins and only complete proteins are readily available to the body.
As a woman you should seriously reconsider veganism. Vegans don't take in CHOLESTEROL and CHOLESTEROL is NEEDED to produce sex hormones...No wonder so many women who are vegans are struggling...
At least try to get some saturated fats from coconut, palm oil and cacao butter...as saturated fats can be transformed into cholesterol in the body...but only in a healthy body...
Some links to read through:
https://metabolichealing.com/cholesterol-your-body-is-incapable-of-making-hormones-without-it/
https://www.ncbi.nlm.nih.gov/books/NBK22339/
Monika, as a nutritionist I am surprised that you aren't aware that over 80% of our body's cholesterol is made by our liver? Thus, we don't need any dietary cholesterol whatsoever. Furthermore, you don't need "complete" proteins at each meal -- or in an entire day really. There are no studies that support this theory (which is what it is), in fact quite the opposite. Our bodies are so advanced and have something called an amino acid pool to complete the protein requirements. Our bodies also have a very good amino acid recycling system that sets aside up to 80 g of protein daily to ensure our needs are met.
I have no issue if you want to eat meat and consider it healthy, as long as we're getting the facts right and not spreading myths based on pseudo science or half-truths.
I implore you to do some research into the history of how the theory of "incomplete" proteins developed. It is very outdated. It has since been edited out of medical journals and declared false by many well-respected doctors and health care professionals (you will discover this when you do some research).
We as a society get so stuck in our believe systems and have a hard time letting go... to make matters worse the mind like's to complicate things. The more complicated the better ;)
For some reason there is a bunch of resentment towards this recipe here in the comments but I for one actually made the recipe AND like it. I know hearts of palm have no protein, they're also relatively low calorie, but this isn't meant to be the only thing you ever eat haha. I ate this for lunch on a slice of gluten free toast with a romaine, cucumber, avocado, and kimchi salad on the side because I wasn't too hungry but wanted something FRESH.
I didn't have kelp or black salt but I used half table salt and half truffle salt in the recipe and it turned out excellent. I'd also recommend a sprinkle of smoked paprika to up the "egginess". Thank you for creating this recipe! It was exactly what I was looking for.
★★★★★
Hi Melanie! Thank you for all your kind words! I will definitely be adding some smoked paprika next time I make this. That sounds amazing!
I made this and served it on socca (chickpea flat bread), so tons of protein and healthy carbs! The texture is great as a nice alternative to egg salad....will make again!
Hi Christine! So glad to hear you enjoyed the recipe :)