Deconstructed Egg Sandwich

Deconstructed Egg Sandwich

Health Rating
Prep Cook Ready in Servings
15 min 12 min 27 min 4


1 cup Beets, raw (thinly sliced or grated)
1 dash Black pepper
2 medium stalk(s) Celery (cut into sticks)
1/4 tsp Celery seed
1 cup Cherry Tomatoes (halved)
2 tsp Dijon mustard (for yogurt dip)
4 medium egg Egg
1/2 cup Greek yogurt, plain, fat-free (for yogurt dip)
1 stalk(s) Green onion, scallion, ramp (chopped)
2 1/2 tsp Honey (for yogurt dip)
4 leaf Lettuce, romaine
100 gm Mozzarella cheese, partially skimmed (cut into sticks)
2 tbsp Partly skimmed milk, 1% M.F. (for yogurt dip)
3 medium pita Pita bread, whole-wheat (cut into 8 wedges)


In a bowl, mix all dip ingredients. Refrigerate.

Place eggs in a saucepan, cover with cold water and cook for 11–12 minutes in boiling water.

In the meantime, in containers with compartments, place the celery, lettuce, tomatoes, beets, Mozzarella, pita wedges and dip.

Shell the hard-boiled eggs, rinse under cold water and add a whole or halved egg to each container.

Refrigerate until ready to eat.

Nutrition Facts

Per Portion

Calories 291
Calories from fat 89
Calories from saturated fat 37
Total Fat 9.9 g
Saturated Fat 4.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 3.3 g
Cholesterol 187 mg
Sodium 481 mg
Potassium 481 mg
Total Carbohydrate 31 g
Dietary Fiber 4.4 g
Sugars 9.8 g
Protein 19.6 g

Dietary servings

Per Portion

Grain 1.0
Meat Alternative 0.5
Milk Alternative 0.7
Vegetables 1.7

Energy sources

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada