Vegan Egg Salad Sandwich
Mashed tofu with mayo, nutritional yeast, and turmeric piled on bread with peppery garden cress. A fast plant-based take on classic egg salad. 2 portions, 5 min, 344 kcal and 21.8 g protein per portion. GLP-1 Meal Score 95/100 (A+, Excellent).
4.8★ · 3,200+ ratings on the App Store and Google Play
These recipes are education, not medical advice. Nutrition is per portion and estimated from the ingredients; your own tolerance, dose and care plan belong with your clinician.
The short version.
- 01
Vegan Egg Salad Sandwich scores 95/100 (A+, Excellent) on the GLP-1 Meal Score. One portion gives 344 kcal, 21.8 g protein and 7.9 g fiber.
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What helped: solid protein density, good fiber support, lower sugar. What cost points: moderate sodium.
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It makes 2 portions in 5 min, and the app files it under shot-day friendly, low odor, under 15 minutes, high fiber, vegetarian. Ingredient amounts are for the whole recipe; nutrition is for one portion.
The GLP-1 Meal Score shown is the app's own score for this recipe, computed from its nutrition when the recipe catalog was built. It describes the food, not how you will feel after a dose.
Nutrition.
| Per portion | Amount |
|---|---|
| Calories | 344 kcal |
| Protein | 21.8 g |
| Fiber | 7.9 g |
| Carbohydrate | 34.7 g |
| Sugar | 2.8 g |
| Fat | 11.2 g |
| Saturated fat | 1.2 g |
| Sodium | 441 mg |
6.35 g protein per 100 kcal. Contains gluten, eggs, soy. Estimates from the ingredients, not lab values.
Ingredients, makes 2 portions.
- 140 g Natural Tofu
- 150 g Silken Tofu
- 1 tbsp Vegan Mayonnaise
- 1 tbsp Nutritional Yeast Flakes
- ½ tsp Ground Turmeric
- Salt and Pepper, to taste
- 4 slices Whole Grain Bread
- 2 tbsp Garden Cress
How to make it.
- 01
Pat both kinds of tofu dry with a paper towel.
- 02
In a bowl, mash the firm and silken tofu with the mayonnaise, nutritional yeast, and turmeric using a fork; season with salt and pepper.
- 03
Spread the mixture on the bread slices, top with garden cress, and serve as sandwiches.
Log it in one tap.
This recipe is in the GLP AI Recipes tab with the same score, nutrition, ingredients and steps. Tap Log it to save a portion, heart it to keep it, or use the basket to add its ingredients to the in-app grocery list. Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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Vegan Egg Salad Sandwich — FAQs.
Is vegan Egg Salad Sandwich a good meal on a GLP-1?+
In GLP AI's recipe catalog, vegan Egg Salad Sandwich scores 95/100 (A+, Excellent) on the GLP-1 Meal Score. One portion gives 344 kcal, 21.8 g protein and 7.9 g fiber. What helped: solid protein density, good fiber support, lower sugar. What cost points: moderate sodium. No GLP-1 label bans a specific food; how any meal sits with you is personal and can change with your dose.
How much protein is in vegan Egg Salad Sandwich?+
21.8 g per portion, with 7.9 g fiber, 34.7 g carbohydrate, 2.8 g sugar and 11.2 g fat (1.2 g saturated). The recipe makes 2 portions; ingredient amounts are for the whole recipe and nutrition is for one portion.
Can I eat vegan Egg Salad Sandwich on shot day or when I feel nauseous?+
It meets the app's shot-day rule: it is gentle and low on cooking smells, which is what the Recipes tab filters on for shot day. It is also tagged low odor for nausea days. Appetite on shot day is personal, so a half portion is a reasonable place to start.
How long does vegan Egg Salad Sandwich take?+
5 minutes, and it is rated easy. It is in the app's Under 15 minutes list.
Does vegan Egg Salad Sandwich contain common allergens?+
The catalog marks it as containing gluten, eggs, soy. Check the ingredient list for your own needs; swapping an ingredient changes the nutrition and the score.
How do I log vegan Egg Salad Sandwich in GLP AI?+
Open the Recipes tab, find the recipe and tap Log it; the app saves the portion with its nutrition and GLP-1 Meal Score. You can also photograph your plate or type what you ate and the app scores that version.
Is GLP AI free?+
Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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Every recipe in the app carries its GLP-1 Meal Score, and so does every meal you log.