Healthy Recipes Health Conditions Diabetes-Friendly Egg Salad English-Muffin Sandwich 5.0 (1) Add your rating & review When you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free. By Jackie Newgent, RDN, CDN Jackie Newgent, RDN, CDN Jackie Newgent, RDN, CDN, is a plant-forward registered dietitian nutritionist, classically trained chef, award-winning cookbook author, professional recipe developer and food writer. EatingWell's Editorial Guidelines Updated on September 18, 2025 Save Rate PRINT Share Close Credit: Brie Passano Active Time: 10 mins Total Time: 10 mins Servings: 1 Nutrition Profile: Diabetes-Friendly Jump to Nutrition Facts When you boil the eggs in advance, it only takes 10 minutes to toss together this easy lunch.Whole-wheat English muffins add fiber for sustained energy. If your carrots don't have tops, you can use dill or scallions instead. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 1 servings See More 1 whole-wheat English muffin, split 1 teaspoon olive oil 2 medium carrots with tops (see Tips) 2 large hard-boiled eggs (see Tips) 1 tablespoon plus 1 tsp. mayonnaise 1 large romaine lettuce leaf, shredded Directions Preheat a grill pan or skillet (not nonstick) over medium-high heat. Brush cut sides of English muffin halves with oil. Grill the muffins until both sides are lightly browned, 1 to 2 minutes per side. Peel carrots, if desired; cut into sticks. Chop 1 Tbsp. of the carrot tops. Dice hard-boiled eggs and place in a small bowl. Add mayonnaise and the chopped carrot tops; stir until combined. Divide lettuce between the grilled muffin halves; top with the egg salad. Serve the carrots on the side. Tip If you can't find carrots with tops, use ½ tsp. dried dill or 1 minced fresh scallion in place of the carrot leaves in Step 2. To reduce saturated fat, use a combination of 1 large hard-boiled egg and the whites from 2 large hard-boiled eggs. Reserve the cooked egg yolks for another purpose, such as topping a green salad. Originally appeared: EatingWell.com, January 2021 Save Rate Print Nutrition Facts (per serving) 497 Calories 30g Fat 37g Carbs 20g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 English muffin + ½ cup egg salad + 2 carrots Calories 497 % Daily Value * Total Carbohydrate 37g 13% Dietary Fiber 7g 25% Total Sugars 10g Protein 20g 40% Total Fat 30g 38% Saturated Fat 6g 30% Cholesterol 381mg 127% Sodium 548mg 24% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.