Mashed Avocado Bowl



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Mashed avocado is topped with fresh veggies, pickled onions, feta cheese, crispy chickpeas and hard boiled egg to create this mashed avocado bowl. It makes for a quick and healthy salad or dip served with tortilla chips.

I’ve been loving this mashed avocado bowl recently! It’s healthy, delicious, comes together quickly and is super versatile. I love eating it on its own for a light lunch or dinner, but it also makes for a great “dip” served with tortilla chips or crackers.

Overhead view of a mashed avocado bowl.

Why You’ll Love This Recipe

  • It’s perfect as a healthy salad for brunch, lunch or dinner, or as a dip to share with chips.
  • It’s loaded with fresh veggies and a variety of satisfying textures and flavors.
  • Avocados are full of healthy fats and fiber, but they also are a concentrated source of vitamins, minerals and antioxidants!
Ingredients measured out to make Mashed Avocado Bowl: avocado, lemon juice, cherry tomatoes, hard boiled egg, pickled red onion, crunchy chickpeas, sunflower seeds, cucumber, apple cider vinegar dressing, romaine, feta and salt.

Ingredients Needed

  • avocado – look for avocados that give slightly when you press on the flesh. If they’re too firm that means they aren’t ripe yet!
  • lemon juice and kosher salt – to boost the fresh flavor of the mashed avocado.
  • romaine lettuce – finely chopped for the first layer of crunch to this bowl.
  • cherry tomatoes – adds color and a burst of fresh flavor.
  • cucumber – for more crunch!
  • pickled red onion – adds flavor, texture and a fun pop of color.
  • feta cheese – purchase crumbled feta for ease of use. If you’re not a fan of feta cheese, swap in blue cheese or goat cheese. Skip or use vegan cheese if you need this salad to be dairy-free!
  • sunflower seeds – I recommend roasted and salted sunflower seeds for this bowl.
  • crispy chickpeas – use store-bought or try one of these airfryer chickpeas recipes. My favorite store-bought brand is these Biena sea salt chickpeas.
  • hard-boiled egg – slice up for added protein and creamy texture. Check out my full guide on how to make hard-boiled eggs.
  • apple cider vinaigrette – a tangy, bright mixture of ACV, olive oil, Dijon mustard, garlic, salt and pepper.
Overhead view of a mashed avocado bowl.

How to Make

Besides a few veggies to prep and chop, this recipe is so quick and easy to put together. 

Prep avocado: In a shallow medium bowl, mash the avocado with lemon juice and salt.

Add toppings: Layer romaine lettuce, cherry tomatoes, cucumber, pickled red onion, feta, chickpeas, hard-boiled egg and sunflower seeds on top of the mashed avocado. Drizzle with the ACV dressing. Enjoy!

Close up overhead photo of a mashed avocado bowl.

Customize Your Bowl

The combination of flavors and textures makes this bowl amazing as is but, as with any bowl or salad, feel free to add or switch up ingredients to make it your own. Here are a few suggestions:

  • Different vegetables – If you don’t have romaine lettuce, swap for something like a Spring greens mix or chopped baby spinach. You could try adding in or switching out the veggies for chopped carrots, celery or red bell pepper.
  • Lemon juice – If you don’t have lemons on hand, lime juice will work as a substitute.
  • Pickled onions If you’re not a fan, use raw sliced red, yellow or green onions or leave out altogether.
  • Feta cheese If you’re not a fan of feta cheese, swap in blue cheese or goat cheese. Skip or use vegan cheese if you need this salad to be dairy-free!
  • Sunflower seeds – Pepitas (pumpkin seeds) or hemp seeds would also work well sprinkled on this bowl.
  • Hard-boiled egg – Leave out or add tofu or tempeh to make this recipe vegan. Or make an even heartier bowl by subbing in grilled chicken or salmon. My air fryer chicken breast would be delicious topped on this bowl.
  • Add fresh herbs – I love adding fresh herbs to my recipes! Fresh parsley, dill or basil would all add great flavor.
  • Dressing the ACV vinaigrette is the perfect dressing for this bowl, but feel free to experiment with others. You could try this balsamic vinaigrette, white balsamic vinaigrette, lemon vinaigrette dressing or creamy balsamic vinaigrette.
Pouring dressing over top of a mashed avocado bowl.

How to Serve

This mashed avocado bowl is so versatile. It’s perfect for lunch or dinner. Heck, why not even make it for breakfast? The protein-packed ingredients will have you going strong all day. Or you could serve this recipe up as an appetizer with tortilla chips, pita chips or crackers like these almond flour crackers.

How to Store Leftovers

If you’ve ever refrigerated leftover avocados, then you know they are prone to browning. This is a natural process due to oxidation. This mashed avocado bowl contains lemon juice to slow the oxidation process, but leftovers will not be as vibrant after the first day. That said, leftovers should stay fresh store in the fridge in an airtight container for 2-3 days.

Overhead view of a mashed avocado bowl.

More Bowl Recipes

More Avocado Recipes to Try

Be sure to check out all of the avocado recipes as well as the full collection of lunch and dinner recipes on EBF!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

5 from 2 votes

Mashed Avocado Bowl

Mashed avocado is topped with fresh veggies, pickled onions, feta cheese, crispy chickpeas and hard boiled egg to create this mashed avocado bowl. It makes for a quick and healthy salad or dip served with tortilla chips.
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 1


Mashed avocado

  • 1 large avocado ripe
  • 1 ½ Tablespoon lemon juice
  • Pinch of kosher salt


  • ½ cup romaine lettuce, finely chopped
  • ¼ cup cherry tomatoes, halved
  • ¼ cup cucumber, diced
  • 1 Tablespoon chopped pickled red onion
  • 2 Tablespoons crumbled feta cheese
  • 1-2 Tablespoons roasted and salted sunflower seeds
  • ¼ cup crispy chickpeas, store-bought
  • 1 hard boiled egg, sliced
  • Apple Cider Vinaigrette Dressing


  • In a shallow bowl (glass if possible), mash avocado with lemon juice and salt.
    Mashed avocado in a bowl.
  • Add toppings in layers, in the order listed above. Drizzle with dressing.
  • Enjoy immediately with a fork or as a dip with chips.


Serving: 1bowl w/o dressing | Calories: 528kcal | Carbohydrates: 37g | Protein: 19g | Fat: 38g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 17g | Cholesterol: 197mg | Sodium: 814mg | Potassium: 1019mg | Fiber: 16g | Sugar: 4g

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

Additional Info

Course: Lunch/Dinner, Snack
Cuisine: American
Keyword: mashed avocado bowl
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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