July 17, 2020

Healthy Egg Salad Recipe with Avocado

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Today, I want to share my simple but fabulous healthy egg salad recipe with avocado! It’s a unique version of traditional egg salad, without mayo. Because it’s nice to mix it up, right?
 
Egg salad is a super easy, high protein lunch or snack option that is delicious in sandwiches, on toast, with crackers, or even on its own with a spoon – you do you!
 
You can also switch up your herbs & seasonings to give it a unique kick! I’ll share some of my favorite flavor combos at the end of this post so you can get creative. 
 
healthy egg salad recipe with avocado

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 Recipe with Avocado

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 healthy egg salad recipe:

healthy egg salad ingredients: avocado, eggs, and dijon mustard

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.

 
Then, add any additional seasonings or herbs if desired. That’s it!

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 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.

Healthy 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.

curried egg salad

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!

herbed egg salad

No matter how you eat it, this healthy egg recipe salad with avocado is a delicious and filling lunch. Perfect for eating at home OR taking on the go!

More tasty lunch ideas:

Here’s the full healthy egg salad recipe:

Healthy Egg Salad Recipe with Avocado

Healthy Egg Salad Recipe with Avocado
July 2, 2020 by Anne

This simple but fabulous recipe for healthy egg salad is a lightened-up version of traditional egg salad (but with avocado instead of mayo)!

Cook Time 15 minutes
Prep Time 10 minutes
Total Time 25 minutes
Yield
about 3/4 cup; enough for one heaping sandwich or two smaller sandwiches
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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:

  1. Mash the avocado and dijon together in a small bowl. 
  2. Add the diced hard-boiled eggs and toss to coat in the avocado mixture. 
  3. 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.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

What’s your favorite way to make (or eat) egg salad? Let me know in the comments!

- anne

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11 comments
  • I'll have to try this! I think the one with dill sounds interesting.
    Reply
    • Dill + egg is such a good combo!
      Reply
  • I’m just curious as to why you label your recipes “healthy”? I’ve been working on intuitive eating and I know that all foods fit, whether they are deemed “healthy” or not. Thank you!
    Reply
    • Hi Julie! I agree 100% that all foods fit! I use the term "healthy" in front of some of my recipes because it helps more people to find my website when they are searching for recipes on Google - a lot of people search specifically for "healthy egg salad recipe" vs. just "egg salad recipe" which is really oversaturated already. So it's helpful for people looking for nutrient-dense recipes to find my site specifically. (I wish I could say "nutrient-dense" instead of "healthy", but sadly that's not a term people are using in search!) So, that's why that term is there, and I apologize if it's confusing because you know from reading my blog that I'm definitely a proponent of intuitive eating. Feel free to just ignore the term "healthy" anytime I use it in front of recipes and know that this a just another delicious recipe that I'm sharing because it tastes good and I like eating it. :) I hope this helps - any other questions, let me know!
      Reply
    • I also figure if people are searching for a "healthy" recipe, it's better for them to land on my site where they won't get restrictive/diet-focused advice vs. going to another site that might continue to fuel diet behaviors, you know? So that's another reason I use that term specifically, in hopes that people will find my blog and then I can plant the seed for them to try a more intuitive, all foods fit approach.
      Reply
  • Thank you so much for your quick and detailed response, Anne! I sincerely appreciate it. And now I get it! :) Have a wonderful weekend!
    Reply
    • My pleasure! Enjoy your weekend. :)
      Reply
  • This looks fantastic, thanks! Can't wait to try it. Love egg salad, but not the mayo, so this is a great approach. Thanks!
    Reply
    • Let me know how you like it, and if you try any variations!
      Reply
  • Love this idea! I'm excited to try it!
    Reply
    • Let me know what you think of it!
      Reply