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: Easy Recipe for Quick Lunches

Name: Egg And Avocado Salad
Prep time: 10 min
Total time: 10 min
Cuisine: American
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)

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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