Are Eggs Healthy?
Before I share the recipe info, let’s talk egg nutrition!
Though eggs may have had a bad rap in the past, research is showing that cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than we thought.
In fact, moderate egg consumption (defined as 1 per day) has not been found to increase heart disease risk in healthy individuals. (sources: 1, 2)
Eggs are incredibly nutritious, and most of the protein and vitamins is concentrated in the yolk – so don’t leave those out!
You can learn more in my Common Nutrition Myths blog post.
And now, back to the recipe!
Healthy Egg Salad Without Mayo
Egg salad doesn’t need to be made with mayo to be delicious. You can still get the comfort of that egg salad from your childhood, with a few minor tweaks.
That brings me to this recipe: I like to swap out the mayo for avocado and dijon mustard. It’s a lot tastier, and more nutritious thanks to a ton of healthy fat from the avocado!
Here’s another recipe to lighten up a lunch favorite: Healthy Tuna Salad with Greek Yogurt. You may also enjoy my Healthy Deviled Eggs!
How to Make Egg Salad with Avocado (No Mayo!)
Luckily, egg salad is a really easy and quick recipe to make. And, if you pre-cook the eggs, it comes together in just a few minutes. That’s my kind of lunch!
Here are the 3 main ingredients you need to make this no mayo egg salad recipe:
Yep, that’s it!
Just hard-boiled eggs, avocado, and dijon mustard. (Well, and if you’re putting it in a sandwich, you’ll need your favorite sandwich fixings, too.)
To make, combine the avocado and dijon mustard in a bowl and mash together. Dice your hard-boiled eggs and toss them in the mixture. Stir to coat.
How to Make Hard-Boiled Eggs (the best way)
There are a million ways to make hard-boiled eggs for this healthy egg salad recipe, but I’ll share my favorite.
First, place eggs in a single layer at the bottom of a large pot. Then, cover completely with cold water. Bring to a rolling boil.
Once the water is boiling, turn the heat off and let the eggs sit in the hot water for 12 minutes. Strain eggs and peel right away under cold running water.
How to Store No Mayo Egg Salad
Because this recipe uses avocado, I don’t recommend making it too far in advance because the avocado can get brown. But it’s fine to make a couple hours ahead of time. Just cover with saran wrap or place in an airtight container, and store in the fridge until ready to eat.
Dairy Free Egg Salad Flavor Variations
If you want to add something extra to your egg salad, here are some delicious flavors to try!
Curried Egg Salad
For this variation, follow the main recipe at the end of the post, then add about 1/2 teaspoon of curry powder and a pinch of turmeric to your prepared egg salad. Garnish with finely diced red onion.
Herbed Egg Salad
For this variation: make the basic egg salad recipe you will find below, then add 2 tablespoons of chopped fresh herbs to your prepared egg salad.
I like chives, dill, and basil, but there are tons of options to try!
No matter how you eat it, this avocado egg salad is a delicious and filling lunch. Perfect for eating at home OR taking on the go. 🙂
You’ll find the full no mayo egg salad recipe at the end of this post!
What’s your favorite way to make (or eat) egg salad? Let me know in the comments!
More tasty lunch ideas:
- Mix & Match Healthy Sandwich Recipes
- Scandinavian Sardine Sandwiches Recipe
- Kale and Quinoa Salad with Soft Boiled Eggs
- Greek Orzo Salad with Shrimp & Feta
- Mediterranean Chicken Pita Pockets
- Easy Hummus Toast with Smoked Salmon and Soft Boiled Eggs
- Green Goddess Bowl with Raw Honey Herb Vinaigrette
- Turkey Dijon Mini Meatloaf Muffins
- Chicken Gyros with Watermelon Rind Tzatziki Recipe
- Quinoa Taco Salad
Healthy Egg Salad with Avocado
This simple but fabulous recipe for healthy egg salad is a lightened-up version of traditional egg salad (but with avocado instead of mayo)!
Ingredients:
- 1/2 an avocado
- 1 teaspoon dijon mustard
- 2 hard-boiled eggs, diced
- Optional additions: salt, pepper, and lemon juice to taste; desired seasonings/herbs
Instructions:
- Mash the avocado and dijon together in a small bowl.
- Add the diced hard-boiled eggs and toss to coat in the avocado mixture.
- Add additional seasonings, if desired - see the blog post for ideas.
Notes:
To make hard-boiled eggs: Place eggs in the bottom of a pot large enough to fit all eggs in a single layer. Cover completely with cold water, then place the pot on the stove and bring to a rolling boil. Once the water is boiling, turn the heat off and let the eggs sit in the hot water for 12 minutes. Strain eggs and peel immediately under cold running water.
