Avocado Egg Salad

The Avocado Egg Salad is the ultimate blend of creamy and tangy with a touch of freshness from lemon and herbs. Whether you’re trying to lighten up a classic or just looking for a new go-to lunch option, this recipe has it all, a simple prep, real ingredients, and a flavor that hits all the right notes.

You can serve it as a sandwich filling, on top of leafy greens, wrapped in lettuce, or even enjoy it with crackers. The mashed avocado replaces traditional mayo with a healthier fat alternative while Greek yogurt adds a creamy texture and a boost of protein. This is comfort food reimagined for the health-conscious eater.

Full Recipe:

Ingredients:

• 6 large eggs

• 1 ripe avocado

• 2 tablespoons plain Greek yogurt

• 1 tablespoon fresh lemon juice

• 1 teaspoon Dijon mustard

• Salt, to taste

• Black pepper, to taste

• 1 tablespoon chopped fresh chives (optional)

• 1 tablespoon chopped fresh dill (optional)

• Whole grain or sourdough bread, for serving (optional)

Directions:

1. Place the eggs in a saucepan and cover with cold water. Bring to a boil over medium-high heat.

2. Once the water reaches a rolling boil, cover the saucepan, turn off the heat, and let the eggs sit for 10-12 minutes.

3. Transfer the eggs to a bowl of ice water to cool for 5 minutes. Peel and chop them.

4. In a mixing bowl, mash the avocado with Greek yogurt, lemon juice, and Dijon mustard until creamy.

5. Gently fold in the chopped eggs and season with salt and pepper to taste.

6. Stir in fresh chives and dill, if using, for added flavor.

7. Serve on whole grain bread, as a lettuce wrap, or enjoy on its own.

Prep Time: 10 minutes | Cooking Time: 12 minutes | Total Time: 22 minutes
Kcal: 180 kcal | Servings: 4 servings

The Ultimate Guide to Creamy Avocado Egg Salad: Nutritious, Delicious, and Ready in Minutes

Few recipes manage to strike the perfect balance between health, flavor, and convenience like Avocado Egg Salad. Whether you’re on a wellness journey, looking to boost your daily protein intake, or simply craving something quick and satisfying, this dish checks all the boxes. It’s creamy, rich, and full of flavor, yet it’s also light, wholesome, and incredibly easy to prepare. Combining the heart-healthy fats of avocado with the protein power of eggs, this modern twist on classic egg salad has taken the internet and lunch menus by storm.

Avocado Egg Salad Deserves a Spot in Your Weekly Meal Plan

The traditional egg salad has always been a lunchtime staple. It’s easy to prepare in batches, versatile enough to serve in multiple ways, and keeps well in the fridge. However, many versions are heavily reliant on mayonnaise, which can make the dish feel overly rich and a bit outdated in the world of clean eating.

That’s where avocado comes in.

Ripe, creamy avocado replaces most (if not all) of the mayonnaise in this recipe, offering a heart-smart, nutrient-rich alternative that adds both flavor and a silky texture. Not only does this swap lighten the calorie count and eliminate processed fats, but it also infuses the salad with plant-based goodness.

When paired with Greek yogurt, a secret ingredient in this recipe, the result is a smooth and luscious consistency with a touch of tang. The yogurt adds a protein boost and helps balance the avocado’s richness, making the dish more satisfying without sacrificing taste.

The Health Benefits of This Power-Packed Salad

1. High in Protein: Eggs are among the most bioavailable sources of protein, containing all nine essential amino acids. In this recipe, they serve as the primary protein source, making it a filling option for lunch or post-workout fuel.

2. Healthy Fats from Avocado: Avocados are loaded with monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation and better heart health. They’re also rich in fiber, potassium, magnesium, and antioxidants like lutein and zeaxanthin.

3. Rich in Vitamins and Minerals: With ingredients like lemon juice, herbs, and Greek yogurt, this salad offers a generous dose of vitamin C, calcium, B vitamins, and probiotics that support gut health.

4. Low-Carb and Keto-Friendly: If you’re following a low-carb, ketogenic, or paleo lifestyle, this dish fits right in. By skipping the bread or choosing a low-carb option like lettuce wraps or seed crackers, you’ll enjoy a fulfilling meal that won’t spike your blood sugar.

5. Gluten-Free and Versatile: This recipe is naturally gluten-free and can be tailored to suit dairy-free diets by substituting coconut yogurt or omitting the yogurt altogether.

Ways to Serve Avocado Egg Salad

One of the best things about this recipe is its versatility. Whether you’re feeding a family or prepping meals for the week, there are so many delicious ways to enjoy it:

• Classic Sandwich: Layer the salad between slices of whole-grain, sourdough, or keto-friendly bread.

• Lettuce Wraps: Use butter lettuce or romaine leaves for a refreshing, low-carb wrap.

• Stuffed Avocados: Scoop out half an avocado and fill it with the salad for double the avocado goodness.

• With Crackers or Toast Points: A perfect party appetizer or mid-afternoon snack.

• On a Salad Bowl: Serve over a bed of mixed greens or grain bowls for a hearty and balanced meal.

Tips for Making the Best Avocado Egg Salad

To make the most of this easy yet flavorful dish, here are some expert tips and tricks:

1. Use Ripe Avocados

Make sure your avocados are perfectly ripe, soft but not mushy. Underripe avocados won’t blend well, while overripe ones may turn your salad brown or overly soft. To test ripeness, gently press near the stem; it should yield slightly to pressure.

2. Hard-Boil Eggs Just Right

For ideal texture, avoid overcooking the eggs. A well-cooked hard-boiled egg should have a fully set yolk with no gray ring around it. The easiest method is to let the eggs sit in hot water for 10-12 minutes, followed by an ice bath to stop the cooking process and make peeling easier.

3. Season to Taste

Don’t skip the salt and pepper. Seasoning brings out the flavors of the eggs and avocado. You can also experiment with paprika, garlic powder, or a dash of cayenne for added depth.

4. Customize with Mix-Ins

This recipe is a great base, but you can always dress it up:

• Chopped red onion or scallions for bite

• Cherry tomatoes for freshness

• Pickles or relish for tang

• Crumbled bacon for crunch

• Shredded carrots or cucumbers for texture

Make It Ahead for Meal Prep

Avocado egg salad stores well in an airtight container in the refrigerator for 1–2 days, though it’s best enjoyed fresh. To help prevent browning, press plastic wrap directly on the surface of the salad or add a little extra lemon juice. If meal prepping for the week, consider storing the chopped eggs and avocado mixture separately, then combining them before serving.

A Great Choice for All Diets

One of the reasons this dish is so popular is its adaptability. It suits many diets and preferences, including:

• Vegetarian (contains eggs, but no meat)

• Gluten-Free (as long as you serve it without gluten-containing bread)

• Low-Carb/Keto

• Dairy-Free (if yogurt is replaced or removed)

• Paleo-friendly (by omitting dairy)

Whether you’re serving guests with dietary restrictions or trying to clean up your own eating habits, this is a dish you can feel good about putting on the table.

Conclusion

Avocado Egg Salad is more than just a trend, it’s a testament to how simple, wholesome ingredients can come together to create something truly satisfying and nourishing. This dish proves that healthy eating doesn’t have to be boring or bland. With its rich texture, vibrant flavor, and nutritional benefits, it earns its place in any meal rotation.

Perfect for busy weekdays, family lunches, or a healthy snack on the go, this salad is easy to prepare and even easier to love. Whether you’re trying to eat cleaner, impress your brunch guests, or just enjoy something delicious, this recipe is the kind of everyday magic that home cooks dream about.

So go ahead and grab those ripe avocados and eggs, and whip up this delightful salad that’s sure to become a new favorite in your kitchen.