Egg mayo & lettuce sandwich
A soft wholemeal sandwich with chunky boiled eggs, a little mayonnaise and crisp lettuce. Simple, filling and easy to put together for lunch.
At a glance
Vegetarian · 8 minutes active preparation · 25 minutes total · meal
Method range: 1–1 servings.
Contains: egg, gluten, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1487 kJ
- Protein
- 21.1 g
- Carbs
- 38.0 g
- Fat
- 11.8 g
- Iron
- 3.4 mg
- Calcium
- 153.1 mg
- Folate
- 337.7 µg
- Vitamin C
- 2.3 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.
- Wholemeal bread80 g
- Hard-boiled eggs, peeled cooked weight100 g
- Reduced-fat commercial mayonnaise20 g
- Cos lettuce25 g
- Ground black pepper0.2 g
Method
- For the 100 g cooked, peeled egg, start with about two medium eggs. Lower them into gently boiling water and simmer for 10–12 minutes, until whites and yolks are firm. Cool in cold water, peel and weigh 100 g; egg size varies.
- Dry the washed lettuce thoroughly. Mash the cooled eggs with mayonnaise and black pepper, keeping some small chunks rather than making a paste. Use commercial mayonnaise, not homemade raw-egg mayonnaise.
- Lay lettuce on one bread slice, spoon the egg filling over it, then close with the other slice and cut in half. Serve promptly, or refrigerate immediately and keep chilled until eaten.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1487 kJ | — | |
| 21.1 g | — | |
| 11.8 g | — | |
| 6.0 g | 24%AI | |
| 38.0 g | — | |
| 153 mg | 15%RDI | |
| 97 µg | 65%RDI | |
| 3.4 mg | 19%RDI | |
| 1.20 µg | 50%RDI | |
| 338 µg | 84%RDI | |
| 2.3 mg | 5%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Independently developed and editorially reviewed; not kitchen-tested. Timings are estimates; use stated doneness cues. Original batch size reviewed. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics everyday basics · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed; not kitchen-tested. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing AFCD records. Bread is weighed before toasting, pasta dry, and cooked egg/chicken at cooked edible weight. All listed oil, butter, sauce and salt count; unmeasured cooking losses and residue are not deducted. Unknown nutrient data remain unknown. Choose bread and mayonnaise suitable for a vegetarian diet. Mayonnaise contains egg; other compound-product exclusions remain unknown.
- Wholemeal bread: Whole-recipe edible weight.
- Hard-boiled eggs, peeled cooked weight: Whole-recipe edible weight.
- Reduced-fat commercial mayonnaise: Whole-recipe edible weight.
- Cos lettuce: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Wholemeal bread: Bread, from wholemeal flour
- Hard-boiled eggs, peeled cooked weight: Egg, chicken, whole, hard-boiled
- Reduced-fat commercial mayonnaise: Mayonnaise, low fat, commercial
- Cos lettuce: Lettuce, cos, raw
- Ground black pepper: Pepper, black, ground