March 3, 2021
updated
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This Avocado Egg Salad Sandwich has all the delicious goodnes of classic egg salad but with an upgrade in healthy fats and flavor. It’s perfect for packing as a lunch wrap or as a sandwich.
Need more ideas for those ripe avocados on your counter? Now you have one and this recipe makes a solid lunch, both kids and adults can enjoy.
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.
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.
Avocado Egg 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:
- 6 hard-boiled eggs
- 1 ripe avocado, peeled and pitted
- 1 tablespoon Greek yogurt (or any plain yogurt)
- 1 tablespoon fresh lemon juice, optional
- 1 teaspoon yellow mustard
- ½ teaspoon salt, plus more to taste
- ¼ teaspoon pepper, plus more to taste
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:
- In a medium bowl, mash the avocado until smooth.
- Add the yogurt, lemon juice, mustard, salt, and pepper; stir to combine.
- 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.
It’s 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.
However, if you’re looking for lunches you can prep days in advance, this avocado egg salad might not be it. Why? Well, avocados tend to brown quickly which can give this salad a brownish tint. Thanks to the addition of lemon juice, it maintains it’s green color a little longer, but after a day, it will start to brown and I don’t know a single kid who will touch it at that point. Can we blame them?
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.
Now, let’s talk about ways to pack this sandwich for lunch!
Packing an Avocado Egg Salad Sandwich for Lunch
Whether you choose to toast the bread or not, this egg salad sandwich makes an easy lunch to pack. 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.
This same sandwich filling method works for my other favorite salads such as:
Avocado Egg Salad Sandwich
Ingredients
- 6 hard-boiled eggs
- 1 ripe avocado, peeled and pitted
- 1 tablespoon Greek yogurt, or any plain yogurt
- 1 tablespoon lemon juice, optional
- 1 teaspoon yellow mustard
- ½ teaspoon salt, plus more to taste
- ¼ teaspoon pepper, plus more to taste
- 8 slices bread
Instructions
- In a medium bowl, add avocado. Mash until completely smooth. Add yogurt, lemon juice, mustard, salt, and pepper; stir to combine. Add eggs; stir until ingredients are thoroughly mixed.
- Add a scoop of egg salad to 4 slices of bread and assemble the sandwiches.
- Slice in half and serve.
Deanna
Great recipe! Is the bread homemade and if so do you have a favorite recipe?
Thanks, Deanna
Sheri
This is such a great recipe……I was wondering, I originally went on your website to find out about intermittent fasting and to get recipes. Do you have specific recipes that are just for IF?
Thank you so much!
MOMables - Laura
I’m glad you enjoyed this avocado egg salad recipe, Sheri. I have a lot of posts on intermittent fasting and a couple touch on specifically what to eat (links to recipes in the posts). You can find them here.