This post may contain affiliate links. See my privacy policy for details.

Avocado Egg Salad is perfect for those of you looking to lighten up egg salad. The avocado may still be loaded up with fat just like mayo is, but it’s all about the quality and type of fat – and if it’s a good fat or not! Avocados are loaded up with good fats and make this egg salad a nutritional powerhouse. You can get away with one tablespoon of mayo in this recipe if desired, but you might find you don’t even need it! 

Avocado Egg Salad
Avocado Egg Salad

How to Make Avocado Egg Salad

This avocado egg salad is perfect for those of you that are doing low-carb or good carb diets. ( Low carb = Keto, good carb = South Beach.) You can eat this on slices of cucumber or tomato if you want to eschew the bread, or use as a chunky dip for vegetables.  I slathered it on a crusty, just barely toasted piece of sourdough from a place here in Edmonton and had it as an open-faced sandwich. It would also be perfect sandwiched between two pieces of soft, nutty whole wheat bread.

  • Take 1/4 of the avocado chunks, place in a medium sized bowl and smash until smooth.

  • Mix in the remaining avocado chunks, eggs, onions, mustard and if desired, mayo.  Salt and pepper to taste.

  • Serve on open faced toasted bread or as a sandwich filling.

How long will avocado egg salad last?

It won’t last at all. That’s the honest truth. It was brown within 20 minutes of my placing the remainder in the fridge for my son to eat later. I had hoped that the acidity of the vinegar in the avocado egg salad would keep the avocado from turning brown –  like lime juice in guacamole does – but to no avail. You are going to have to make it right before you eat it, which is a drawback, I know.

Avocado Egg Salad
Avocado Egg Salad

How to Tell if an Avocado is Ripe

If the world was perfect, the best way to make sure that you get a great avocado that’s is perfectly ripe is to pick avocados the day that you are going to use them. Now we all know that we aren’t that organized all the time, so the day before is your best bet. There are running jokes and memes about how avocados are ripe for an instant, and then it’s too late. While that may seem like the truth, you can learn by feel how to tell if they are ripe. I pick avocados that are firm to the touch yet very sightly yielding. Don’t manhandle them, just gently squeeze them to see if they are firm and yield a bit. You don’t actually want avocados that are soft, they are always brown inside in spots. It’s also claimed that when the little remainder of stem at the top of the avocado falls off that they are ripe enough, but like anything that’s subject to your opinion.

MY LATEST VIDEOS
Avocado Egg Salad
Avocado Egg Salad

Tips & Tricks To Making  Avocado Egg Salad

  • Make sure that the eggs are hard boiled with hard yolks for this recipe. You don’t need the extra creaminess from underdone yolks.
  • You can add in mayo to taste, if you aren’t looking to skip it entirely in the recipe. I found that one tablespoon was enough to bring that tangy taste to the front, which really does make it see like it’s a real egg salad.
  • You can use Dijon mustard in this as well, and play with the amount.
  • The vinegar is to help cut through the richness of the avocado. Acids will give the taste of this avocado egg salad some balance, as will the salt. Without those, this is a too-rich sandwich filling without any taste depth.

Other Low Carb, Good Carb Recipes:

  1. Fully Loaded Cauliflower “Garlic Bread”
  2. Blueberry Apple Swiss Salad
  3. Smoky Bacon Deviled Eggs
  4. Bacon and Eggs Baked Avocado
  5. Salt and Pepper Ribs

Hope you love it! Let me know if you tried it and if you made any delicious variations, just leave a comment in the comments section below!

Love,

Karlynn

This Avocado Egg Salad can be made lighter with no mayo, making for an incredibly healthy sandwich filling or toast topping! #avocado #toast #recipe #eggsalad #avocadosalad #lowcarb #goodcarb #vegetarian #vegetables

 

5 from 3 votes
Avocado Egg Salad
Prep Time
5 mins
Total Time
5 mins
 

This Avocado Egg Salad can be made lighter with no mayo, making for an incredibly healthy sandwich filling or toast topping! 

Course: lunch
Cuisine: Sandwich
Keyword: avocado egg salad
Servings: 4
Calories: 154 kcal
Author: Karlynn Johnston
Ingredients
  • 3 hard boiled eggs, chopped roughly
  • 1 avocado, peeled, pitted and diced
  • 1/4 cup green onions, chopped
  • 1 tsp prepared or dijon mustard
  • 1 tsp; vinegar
  • 1 tbsp mayonnaise
  • salt and pepper to taste
Instructions
  1. Take 1/4 of the avocado chunks, place in a medium sized bowl and smash until smooth.

  2. Mix in the remaining avocado chunks, eggs, onions, mustard and if desired, mayo.  Salt and pepper to taste. 

  3. Serve on open faced toasted bread or as a sandwich filling.

Recipe Notes

This Avocado Egg Salad can be made lighter with no mayo

Nutrition Facts
Avocado Egg Salad
Amount Per Serving
Calories 154 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Cholesterol 124mg 41%
Sodium 87mg 4%
Potassium 306mg 9%
Total Carbohydrates 5g 2%
Dietary Fiber 3g 12%
Protein 5g 10%
Vitamin A 6.3%
Vitamin C 7.5%
Calcium 2.9%
Iron 5.3%
* Percent Daily Values are based on a 2000 calorie diet.
27
Author

Hey guys, I'm Karlynn! Welcome to The Kitchen Magpie, my website full of family friendly recipes, cocktails & homesteading tales of chickens & cows from the family farm! Make sure to check out my bestselling cookbook, Flapper Pie & a Blue Prairie Sky ,stay tuned for info on my second cookbook!

3 Comments

  1. Love this idea so badly!! I gotta try this for my breakfast tmr. Honestly, I have never mixed avocado with mashed boiled eggs but often use avocado with stir-fry mushroom to make the filling for sandwiches. Anyways, I believe your combination will go so well xD
    – Natalie

  2. Teresa Gilbert Reply

    About the eclair, I HAVE FOUND THAT A CUSTARD IS SO MUCH BETTER AND SUPER easy to make , all you need is vanilla instant pudding and heavy whipping cream, mix, and easy custard. Try it and you will live it!

Write A Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Send this to a friend