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Avocado Egg Salad

By Brittany Mullins

4.48

13

Published Mar 19, 2021, Updated Apr 11, 2022

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GFGluten-FreeDFDairy FreeVGVegetarianPPaleoLCLow Carb

This healthy avocado egg salad uses mashed avocado in place of mayo. It’s creamy, flavorful and great served on salad, lettuce wraps or bread!

I’ve shared a curried egg salad, but somehow I’ve never shared my go-to avocado egg salad recipe with you. That changes today!

Whether you’re a vegetarian or just looking for a simple, nutrient-packed meal or snack idea, this is a great staple recipe to have in your back pocket!

I personally love having this egg salad on hand for easy lunches throughout the week and it was awesome to see that Olivia, my 16 month old, actually loved this salad too! We served it to her straight up, with a spoon.

Ditch the Mayo for Avocado

Egg salad is traditionally made with mayonnaise, but if you aren’t a fan of mayo or are looking for a healthier option, this version is for you!

Replacing mayo with avocado for egg salad saves on calories (avocado contains about a third of the calories as mayo: 2 Tablespoons of mashed avocado contains about 50 calories compared with 180 calories for the same amount of mayonnaise). Avocado also contains half the fat, a ton more fiber and it’s cholesterol free.

The consistency isn’t exactly the same, but mashed avocado is creamy like mayo and has a pretty neutral flavor as well.

Avocado Egg Salad Ingredients

• hard-boiled eggs – here is a full tutorial on how to hard boil eggs!
• avocado – ditch the mayo for avocado! It’s packed with healthy fats and the perfect creamy base for this salad.
• dill pickle – my mom always put sweet relish into her egg salad and I still love the tangy flavor it adds, but I choose to use chopped dill pickles to skip the added sugar.
• scallion – we’re just using the white part!
• sea salt and pepper – it wouldn’t be egg salad without salt and pepper.
• fresh parsley or dill – optional for garnish, but I love the added flavor from the fresh herbs!

Substitutions & Notes

Fresh herbs – yes, these are optional, but I wouldn’t skip them! The fresh flavor adds so much and brings the dish all together.

Mustard – I tested this recipe with and without mustard and personally preferred it without. Feel free to add 1/2 teaspoon of mustard if you’d like!

How to Make Avocado Egg Salad

Once your eggs are cooked it takes about 5 minutes total to prep this salad! Here’s how:

Make hard boiled eggs – Use my guide for how to make hard boiled eggs. Once eggs have fully cooled, peel and chop for egg salad. You can make these a day or two in advance if you’d like!

Combine ingredients – Combine all of the ingredients in a bowl. Top with fresh herbs and enjoy!

Prepping and Storing Egg Salad

After mixing all of the ingredients together, store in an airtight container in the refrigerator. The salad will keep for about 3 days, but I personally like to use it within a day or two. The avocado does tend to brown, but it is still safe to eat.

How to Serve Avocado Egg Salad

There are so many ways to serve egg salad. Here are some serving suggestions:

• With crackers for a snack or an appetizer. Try my almond flour crackers.
• On bread, toast or in a wrap for a sandwich. (I like adding some extra greens!)
• Over a bed of greens for a meal-sized salad or in lettuce leaves for lettuce wraps.

More Protein Salad Recipes to Try

If you’re looking for more healthy protein-packed salad recipes, here are some of my faves:

• Greek Yogurt Chicken Salad
• Tuna Salad
• Turkey Salad
• Almond Butter Chicken Salad
• Curry Chicken Salad
• Curried Chickpea Salad
• Vegan “Chicken” Salad

More Egg Recipes to Try

• Healthy Egg Salad
• Healthy Deviled Eggs
• Avocado Deviled Eggs
• Hummus Deviled Eggs
• Tuna Salad with Egg
• Egg White Bites
• Baked Egg Muffins

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4.48 from 17 votes

Avocado Egg Salad

By: Brittany Mullins

This healthy avocado egg salad recipe uses mashed avocado in place of mayo. It’s creamy, flavorful and great served on salad, lettuce wraps or bread!

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 2

Ingredients  

1x2x3x

• ▢ 4 hard boiled eggs grated or finely chopped
• ▢ ½ ripe avocado mashed
• ▢ ½ Tablespoon finely chopped dill pickle
• ▢ ½ Tablespoon chopped scallion white part only
• ▢ ½ teaspoon ground pepper
• ▢ ⅛ teaspoon fine sea salt
• ▢ 1-2 Tablespoons fresh chopped parsley or dill for garnish
• ▢ lettuce leaves bread or crackers, for serving

Instructions 

• Stir: Combine all ingredients in a bowl. Top with fresh herbs and serve.
• Store: Store salad in an airtight container in the refrigerator. The salad will keep for 3-5 days. The avocado might brown a tiny bit, but it is still safe to eat. 

Video

Notes

• Mustard: Feel free to add in 1/2 teaspoon Dijon mustard if you like mustard in your egg salad.

Nutrition

Serving: 1/2 of recipe | Calories: 201kcal | Carbohydrates: 3g | Protein: 13g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Cholesterol: 370mg | Sodium: 308mg | Fiber: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salad

Cuisine: American

Keyword: avocado egg salad

Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

Photos by Ashley McLaughlin.