This avocado egg salad replaces half the egg yolks with creamy avocado to boost healthy fats and fiber while keeping the dish high in protein. It’s an easy, satisfying lunch that’s low in carbs and simple to prepare—perfect for packing, serving on toast, or scooping into a lettuce cup.
Avocado Egg Salad
The avocado adds rich creaminess so you can use much less mayonnaise. This version is filling and protein-rich but lighter than a traditional egg salad. Serve it on whole-grain toast, tucked into a tortilla or wrap, spooned into a hollowed tomato or avocado half, or wrapped in crisp lettuce for a low-carb option.
Why This Recipe Works
- Creamy swap: Mashed avocado provides a silky texture that reduces the need for a lot of mayo.
- More nutrients: Avocado contributes fiber and heart-healthy monounsaturated fats.
- Quick, no-cook lunch: Once eggs are cooked and chilled, assembly takes just minutes—great for meal prep.
- Flexible: Easily fits keto, low-carb, gluten-free, and many other dietary preferences with small swaps.
What You’ll Need
- Eggs: Hard-boil 8 eggs and use 4 yolks with all 4 whites chopped. (If you prefer not to have leftover yolks, use 6 whole eggs.)
- Avocado: One medium Hass avocado, cut into 1/2-inch pieces—ripe but firm works best so it mashes smoothly without turning watery.
- Mayo: 1 tablespoon light mayonnaise (or a compliant mayo if following Whole30).
- Yogurt: 1 tablespoon fat-free plain yogurt or Greek yogurt for extra tang and creaminess. For paleo/Whole30, replace with additional mayo.
- Chives: 1/2 tablespoon finely chopped for a mild onion flavor.
- Red wine vinegar: 2 teaspoons to brighten the mixture. Lemon juice or apple cider vinegar also work.
- Salt and pepper: 1/2 teaspoon kosher salt plus a pinch of freshly ground black pepper, adjusted to taste.
Hard-boiled Egg Tip
For easy peeling, cook eggs until the whites are set and the yolks are just firm, then cool immediately in an ice bath. Gently crack and roll the shells to loosen them before peeling.
How to Make Avocado Egg Salad
This salad comes together in three simple steps and requires no cooking once your eggs are ready. The key is to combine and mash the creamy components first, then fold in the chopped egg whites for texture.
- Combine: In a medium bowl, add the egg yolks, avocado pieces, light mayo, yogurt, chopped chives, red wine vinegar, salt, and pepper.
- Mash: Use a fork to mash and mix until the avocado and yolks form a creamy, slightly chunky base—leave a bit of texture for interest.
- Fold in whites: Gently stir in the chopped egg whites, taste, and adjust salt and vinegar as needed. Serve immediately or chill briefly before serving.
Ways to Enjoy Your Avocado Egg Salad
- Wraps: Use whole-grain or low-carb tortillas to make a quick portable lunch.
- Lettuce cups: For a low-carb or gluten-free option, spoon into iceberg or butter lettuce leaves for crunch.
- Salad topper: Serve over mixed greens with an extra splash of vinegar for a light meal.
- Sandwich: Make a sandwich on toasted sourdough or whole-grain bread; add bacon and tomato for a BLTA-style twist.
- Snack: Scoop onto crackers or hollowed mini bell peppers for party-friendly bites.
- Breakfast: Spread on toast and top with extra chives or hot sauce for a savory breakfast option.
Variations
- Add protein: Stir in diced cooked chicken for extra protein, or replace eggs with shredded chicken for an egg-free alternative.
- Swap acids: Use lemon juice or apple cider vinegar in place of red wine vinegar for a different bright note.
- Change the creamy base: Use more plain yogurt in place of mayonnaise if you prefer less mayo flavor.
- Herbs: Substitute dill, parsley, or green onions for the chives.
- Mustard: Add 1 teaspoon Dijon for a mild tang.
- Onions: Add thinly sliced red onion or scallions for a sharper bite.
- Latin twist: Swap the vinegar and chives for fresh lime juice and cilantro for a brighter, citrus-forward profile.
- Whole30 option: Omit yogurt and use a compliant mayonnaise instead.
How to Store
This salad is best eaten the same day to enjoy the freshest flavor and the brightest green from the avocado. Stored in an airtight container in the refrigerator, leftovers will keep about 2 days. The avocado may darken slightly; stir in a little lemon juice and press plastic wrap directly onto the surface before sealing to help slow browning.
Other Egg Salad Ideas
- Classic Egg Salad
- Egg Salad with Chickpeas
- Green Bean and Egg Salad
- Low-Yolk Egg Salad
- Classic Deviled Eggs
Recipe Details
Yield: 6 servings
Serving size: 1/2 cup egg salad
Prep time: 15 minutes (plus time to hard-boil eggs)
Cook time: 0 minutes (after eggs are prepared)
Nutrition (per serving)
- Calories: 155 kcal
- Protein: 9 g
- Carbohydrates: 4.5 g
- Fat: 12 g
- Fiber: 3 g
- Cholesterol: 148 mg
- Sodium: 132 mg
- Sugar: 0.5 g
Simple Ingredient List
- 4 large hard-boiled eggs, chopped
- 4 large hard-boiled egg whites, chopped (reserve extra yolks if desired)
- 1 medium Hass avocado, cut into 1/2-inch pieces
- 1 tablespoon light mayonnaise
- 1 tablespoon fat-free plain yogurt
- 1/2 tablespoon finely chopped chives
- 2 teaspoons red wine vinegar
- 1/2 teaspoon kosher salt and a pinch of freshly ground pepper
Instructions
- Combine the egg yolks with the avocado, mayonnaise, yogurt, chives, vinegar, salt, and pepper in a medium bowl.
- Mash the mixture with a fork until mostly smooth but still slightly chunky.
- Gently fold in the chopped egg whites. Taste and adjust seasoning. Serve immediately or chill briefly before serving.