Why You’ll Love This Egg And Avocado Salad
This egg and avocado salad stands out as a quick, tasty option for home cooks and busy parents alike. On my blog, I share simple recipes like this one to help everyone enjoy cooking without stress. Picture a creamy, fresh twist on classic egg salad that fits right into your day, whether you’re a student rushing between classes or a working professional packing lunch.
Ease of Preparation
This egg and avocado salad comes together in just 15-20 minutes. Boil the eggs ahead if you want, mash ripe avocados, and stir in a handful of fresh items. No special tools or skills required, making it ideal for weeknights or meal prep sessions. Busy parents will appreciate how kids can even help chop the celery.
Health Benefits
Loaded with protein from eggs and good fats from avocados, this dish supports your heart, digestion, and keeps hunger at bay. Avocados bring potassium, fiber, vitamins E and K, while eggs supply choline for better brain function. Check out this study highlighting the health benefits of avocados and eggs together. Low in carbs, it helps boost your metabolism naturally. Diet-conscious folks and seniors find it gentle on the stomach yet filling.
Versatility
Tweak this egg and avocado salad for any eating plan. Skip extras for keto, swap eggs for tofu to go vegan, or keep it light for Whole30. Serve it in lettuce wraps for travelers, on toast for breakfast lovers, or with crackers for snack time. Newlyweds can use it to impress at picnics, and food enthusiasts love the endless tweaks.
Distinctive Flavor
Fresh avocado takes the place of mayo, giving a richer, brighter taste to egg and avocado salad. Lemon adds zing, celery brings crunch, and herbs lift everything. It beats old-school versions hands down, with a fresh profile that hooks you from the first bite. Baking fans might even spread it on homemade bread.
This simple swap to avocado makes your meals taste alive and keeps things light.
With all these perks, it’s no wonder this recipe becomes a staple. Students and professionals grab it for portable lunches, while families enjoy it any time.
Jump To
- 1. Why You’ll Love This Egg And Avocado Salad
- 2. Essential Ingredients for Egg And Avocado Salad
- 3. Step-by-Step Instructions to Make Egg And Avocado Salad
- 4. Nutrition Facts and Serving Suggestions
- 5. Variations and Customizations
- 6. Meal Prep and Storage Tips
- 7. Pro Tips for the Best Results
- 8. Frequently Asked Questions
- 9. Egg And Avocado Salad
Essential Ingredients for Egg And Avocado Salad
Main Ingredients
- 4 hard-boiled eggs, chopped – Provides high-quality protein and a classic base for the salad.
- 2 ripe avocados, mashed – Delivers creamy texture and healthy monounsaturated fats.
- 1/4 cup red onion, finely diced – Adds crunch and a mild sharpness.
- 2 celery stalks, chopped – Contributes fresh crunch and subtle flavor.
- 2 tbsp fresh lemon juice – Prevents browning and brightens the dish.
- 1 tbsp Dijon mustard – Enhances tanginess without overpowering.
- Salt and black pepper to taste – Seasons perfectly.
- Optional: 1 tbsp fresh dill or chives, chopped – For herbaceous freshness.
These items create the perfect balance in your egg and avocado salad. Pick ripe avocados that yield to gentle pressure for the best mash. Red onion gives just enough bite without overwhelming, ideal for sensitive palates like seniors.
Special Dietary Options
- Vegan: Replace eggs with 1 cup mashed chickpeas or firm tofu.
- Gluten-free: Naturally gluten-free; serve with gluten-free bread or veggies.
- Keto: Omit onion if strict; use full-fat ingredients.
- Dairy-free: Already dairy-free.
This setup makes the recipe flexible for keto egg salad recipe fans or those seeking low carb egg salad. For more low carb ideas, try our low carb crustless pizza bowl. Every ingredient plays a role in the creamy egg salad texture without mayo.
Step-by-Step Instructions to Make Egg And Avocado Salad
- Boil the eggs: Place 4 eggs in a saucepan, cover with water, bring to a boil, then simmer for 9-12 minutes. Cool in ice water, peel, and chop. Room-temp eggs peel easier.
- Prepare avocado: Halve 2 avocados, remove pits, scoop flesh into a bowl, and mash until smooth. Add a squeeze of lemon right away to stop browning.
- Mix base: Add chopped eggs, 1/4 cup diced onion, 2 chopped celery stalks, 2 tbsp lemon juice, 1 tbsp Dijon mustard, salt, pepper, and optional herbs to the avocado. Fold gently to keep texture.
- Taste and adjust: Try a bit and fix seasonings. Chill 10 minutes for flavors to blend.
- Serve: Dig into this avocado egg salad straight up, in sandwiches, or as dip. Keeps in fridge up to 2 days.
Follow these steps for avocado egg salad no mayo that’s foolproof. Total time stays under 20 minutes, perfect for working pros. See a popular easy avocado egg salad recipe for visual tips if new to mashing.
Pro tip: Chop everything fine for even mixing. This healthy avocado egg salad shines when fresh.
Nutrition Facts and Serving Suggestions
| Nutrient | Per Serving (1/4 recipe) |
|---|---|
| Calories | ~250 |
| Fat | 20g |
| Protein | 12g |
| Carbs | 10g |
| Fiber | 5g |
This egg salad with avocado packs healthy fats, suiting keto or paleo perfectly. Low net carbs make it a winner for weight watchers.
Serving Ideas
- Stuffed in avocado halves for a fun twist.
- On whole-grain toast for breakfast.
- As wrap filling with greens.
- Topped on salads for lunch.
- Customize with paprika, bacon bits, or pickles.
Pair it with our pasta salad for a full meal. Food enthusiasts add spice for kick.
Variations and Customizations
Make this easy avocado egg salad recipe your own. Add chopped pickles for tang or smoked paprika for smokiness. For spicy healthy egg salad, mix in jalapenos. Travelers might pack it with cucumber slices. Busy parents love bacon bits for kid appeal.
- Mediterranean style: Add feta, olives, cucumber.
- Asian twist: Soy sauce, sesame, green onions.
- Tropical: Mango, lime instead of lemon.
These changes keep it versatile for students or seniors.
Meal Prep and Storage Tips
Prep egg and avocado salad ahead for the week. Portion into jars for grab-and-go. It holds flavor best fresh but manages 2 days chilled. Press wrap on top to fight browning. Avoid freezing due to texture issues.
Ideal for working professionals and newlyweds planning dinners.
Pro Tips for the Best Results
- Use perfectly ripe avocados for creaminess.
- Boil eggs just right to avoid green yolks.
- Fresh herbs elevate the dish.
- Chill before serving for peak taste.
These tricks ensure your no mayo egg salad impresses every time.
Frequently Asked Questions
What is egg and avocado salad?
Egg and avocado salad is a simple, creamy dish that combines chopped hard-boiled eggs with mashed ripe avocados, often mixed with ingredients like red onion, celery, lemon juice, salt, pepper, and fresh herbs such as dill or chives. It serves as a nutritious twist on classic egg salad, swapping mayo for avocado to cut fat while adding healthy fats and creaminess. This no-cook recipe takes about 20 minutes to prepare and yields 4 servings. It’s perfect for sandwiches, lettuce wraps, or as a dip with crackers. The avocado provides potassium and fiber, while eggs offer protein, making it ideal for low-carb, keto, or gluten-free diets. Store leftovers in an airtight container in the fridge for up to 2 days.
How do you make egg and avocado salad?
To make egg and avocado salad, start by boiling 6 large eggs for 10-12 minutes, then cool and peel them. Chop into bite-sized pieces. In a bowl, mash 2 ripe avocados with a fork until smooth. Add the eggs, 1/4 cup diced red onion, 2 tablespoons chopped celery, 1 tablespoon lemon juice, 1/2 teaspoon Dijon mustard, salt, and pepper to taste. Mix gently to combine. For extra flavor, stir in fresh dill or paprika. Adjust seasoning as needed. This recipe serves 4 and takes 20 minutes total. Serve on whole-grain bread, mixed greens, or toast. Tip: Use room-temperature avocados for easier mashing and to prevent browning, and squeeze extra lemon juice on top before storing.
Is egg and avocado salad healthy?
Yes, egg and avocado salad is a healthy choice packed with nutrients. One serving (about 1/2 cup) provides around 250 calories, 20g healthy fats from avocado (including heart-friendly monounsaturated fats), 12g protein from eggs, and 5g fiber. It’s rich in vitamins like E, K, folate, and lutein for eye health, plus choline from eggs for brain function. This low-carb option (under 5g net carbs) fits keto, paleo, and Whole30 diets. Compared to traditional egg salad with mayo, it slashes saturated fat by 50% while boosting antioxidants. Add veggies like cucumber or spinach for more volume. Watch sodium if monitoring blood pressure, and pair with a side salad for a balanced meal under 400 calories.
How many calories are in egg and avocado salad?
A standard serving of egg and avocado salad (1/2 cup, made with 1.5 eggs and half an avocado, no added mayo) has about 220-280 calories, depending on portion and extras. Breakdown: 150 calories from avocado (healthy fats), 70 from eggs (protein), and 20-60 from onion, lemon, and seasonings. It’s lower in calories than mayo-based versions (350+ per serving) due to avocado’s natural creaminess. For precision, track with an app like MyFitnessPal. To reduce calories further, use fewer eggs or add more celery. This makes it great for weight management—high satiety from protein and fats keeps you full. A full recipe for 4 servings totals around 1,000 calories, or 250 per person when paired with greens.
How long does egg and avocado salad last in the fridge?
Egg and avocado salad lasts 1-2 days in the fridge when stored properly in an airtight container. The avocado oxidizes quickly, turning brown after 24 hours, but it’s still safe to eat if no off smells or sliminess appear. To extend freshness, press plastic wrap directly onto the surface before sealing to minimize air exposure, and add extra lemon juice (1 teaspoon per serving) for its natural preservative effect. Avoid freezing, as the texture becomes watery. For meal prep, make a big batch and portion into individual containers. Always refrigerate below 40°F (4°C). If it lasts longer than 2 days, discard to prevent bacterial growth from the eggs. Freshly made tastes best, so plan to enjoy within a day for optimal flavor and color.
Egg And Avocado Salad
- Total Time: 10 minutes
- Yield: 4 servings
- Diet: Gluten-Free
Description
🥑 Transform traditional egg salad with creamy avocado for a healthier, more nutritious twist that’s packed with healthy fats and protein
🥚 Enjoy a quick, satisfying meal that’s perfect for lunch, meal prep, or light dinners with this simple 10-minute recipe that requires no cooking
Ingredients
– 4 hard-boiled eggs, chopped for protein and salad base
– 2 ripe avocados, mashed for creamy texture and healthy fats
– 1/4 cup red onion, finely diced for crunch and mild sharpness
– 2 celery stalks, chopped for fresh crunch and subtle flavor
– 2 tbsp fresh lemon juice for preventing browning and brightness
– 1 tbsp Dijon mustard for tanginess
– Salt and black pepper to taste for seasoning
– 1 tbsp fresh dill or chives, chopped for herbaceous freshness (optional)
Notes
🥑 Choose avocados that yield to gentle pressure but aren’t mushy – they should be perfectly ripe for the best texture
🥚 For perfectly hard-boiled eggs, place eggs in cold water, bring to a boil, then let sit for 10-12 minutes before cooling in ice water
💾 To prevent browning, press plastic wrap directly onto the surface of the salad and store in the refrigerator for up to 1 day
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1/2 cup
- Calories: 220
- Sugar: 1g
- Sodium: 380mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 5g
- Protein: 13g
- Cholesterol: 230mg
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