Avocado Egg Salad Sandwich

Need more ideas for those ripe avocados on your counter? Now you have one and this recipe makes a solid school lunch for kids and teens. Learn how to pack it as a lunch wrap or a sandwich.

Is Egg Salad Healthy?

Traditionally, egg salad uses mayonnaise to blend the ingredients and give it that creamy flavor. However, I wanted to make a healthier version by swapping the mayo for mashed avocado.

Compared to mayonnaise, avocados are more nutritionally dense with unsaturated “good fats” that also help you to absorb vitamins A, D, K, and E included in the fruit. That’s why avocado toast is another school lunch I also pack often!

Eggs are also an excellent source of protein and B vitamins, so I’d say the whole avocado egg salad combo is a healthy choice, wouldn’t you? 

Since this egg salad has avocado, it’s an excellent option for a quick and simple dinner you can serve with fresh fruit or a side salad.

Ingredients

Save time by boiling and peeling hard-boiled eggs beforehand. I often do this at the beginning of the week; that way I have everything ready to assemble a healthy and satisfying meal, quickly. Here’s what you’ll need to make this salad:

• Hard-boiled eggs: save time by making them ahead.
• Ripe avocado: soft enough to be easier to mash and mix.
• Greek yogurt: you can also use any plain yogurt or mayonnaise.
• Fresh lemon juice: optional for helping avocado stay green a little longer.
• Yellow mustard: adds that classic tanginess we love from egg salad.
• Salt and pepper: for seasoning.

You’ll find the measurements in the recipe card below.

How to Make Avocado Egg Salad with Greek Yogurt

Adding a tablespoon of full-fat Greek yogurt to this egg salad gives it a tangy, bright flavor without a lot of extra calories. Of course, you can use regular full-fat yogurt or even mayonnaise, if that’s what you have on hand.  Here’s how to make it:

1. Mash the avocado
   In a medium bowl, mash the avocado until smooth. 
2. Combine
   Add the yogurt, lemon juice, mustard, salt, and pepper; stir to combine.
3. Add the eggs
   Add the eggs and gently fold to combine. Refrigerate and use within 1 day. 

Watch the video to see how it comes together.

Serving Avocado Egg Salad

Once, the egg salad is ready, you can serve it in a sandwich, wrap, or bed of lettuce with a side of fruit and veggies for a well-balanced lunch. Check these tips to make the most of this salad:

Enjoy it differently every time 
This Avocado Egg Salad is one of those items you can serve a couple of different ways and it will still taste good. I have an entire post and video on five different lunches you can make with egg salad, which you could apply with this recipe.

The best moment for packing this lunch
If I’m making a batch for the family, I’ll prepare it right before assembling lunch or early that same morning. If it’s just for me then I make this salad the night before and look past any coloring- it’s still fresh, trust me. More about packing egg salad for lunch safely here.

And if you want more lunches you can make days ahead, these meal prep lunch ideas are the perfect fit. Just keep this Avocado Egg Salad on hand for when you need something quick and simple. 

Packing an Avocado Egg Salad Sandwich for Lunch 

Now, let’s talk about ways to pack this sandwich for lunch! Whether you choose to toast the bread or not, this egg salad sandwich makes an easy lunch that stays fresh when you pack it properly:

Keep it simple
Unlike other sandwiches or wraps, I don’t like to add a lot of ingredients, the salad itself is enough and this helps the entire lunch stay intact. 

Use a sturdy container
Despite their name, sandwich zip bags are not the best option to pack sandwiches. Instead, choose a firm container that can protect the sandwich inside the lunch bag and keep it from being flattened.

Add more nutrition
Pack this Avocado Egg Sandwich with fruits, veggies, and healthy snacks for a terrific balanced lunch.

Keep it chilled
Pack this egg salad inside an insulated lunch bag and use an ice pack to keep the temperature inside the lunch bag cool.

This same sandwich filling method works for my other favorite salads such as: 

• Southern Chicken Salad
• Mayo-Free Egg Salad
• Classic Egg Salad