Easy Avocado Egg Salad Recipe | Fresh & Creamy

Avocado Egg Salad became my quick solution one sunny afternoon when I was looking for a healthy and satisfying meal. With ripe avocados and leftover hard-boiled eggs in my fridge, this fresh, creamy, and nutritious combination quickly turned into my favorite. Perfect for a fast lunch or a light dinner, this dish offers the rich taste of eggs and the health benefits of avocados, filling you up with goodness

Key Takeaways

• This healthy avocado egg salad is quick to prepare, taking just 20 minutes.
• It’s packed with nutrients: 287kcal, 13g protein, and 7g fiber per serving.
• Low in carbohydrates (10g) and high in healthy fats (23g) including monounsaturated fats from avocados.
• Affordable at just $0.80 per serving based on average San Diego grocery prices of 2023.
• A versatile dish-perfect for a variety of diets including keto, Whole30, and vegetarian.

Ingredients for Easy Avocado Egg Salad

Getting to know the avocado egg salad ingredients is key to creating a yummy meal. Whether making a vegetarian avocado egg salad or adding more, always choose fresh, quality items. They really make the salad better.

Essential Ingredients

You need these avocado egg salad ingredients for a tasty salad:

• 6 hard-cooked eggs
• 2 large ripe avocados
• 1 cup chopped tomatoes
• ½ cup diced red onion
• Salt to taste
• Black pepper to taste

Optional Ingredients

Consider these extras to make your vegetarian avocado egg salad even better:

• 2 tablespoons mayonnaise
• 2 tablespoons sour cream
• Juice from 1 lemon

Adding these extras can change a simple salad to something creamy, zesty, and more delicious. It meets different tastes and needs.

Step-by-Step Preparation

Preparing this egg and avocado blend is simple and yields a delicious, healthful dish. Just follow these steps for excellent outcomes every time.

Boiling the Eggs

Start by placing 12 large eggs in a saucepan of cold water, ensuring they’re covered by about 2 inches of water. Heat the water until it boils intensely. Then, cover the saucepan, turn the heat off, and let the eggs sit in the water for 12 minutes.

Next, move the eggs into an ice bath to cool them quickly. This makes peeling the eggs easier and prevents them from cooking further, keeping them just right for your salad.

Mixing Ingredients

After cooling the eggs:

1. Peel and chop them.
2. Mash two ripe avocados in a big bowl until creamy.
3. Add the eggs, ¼ cup of mayonnaise, ⅓ cup of lime juice, ¼ teaspoon of salt, and ¼ teaspoon of Pepper.
4. Stir everything well to mix.

Make sure every ingredient blends well together. This ensures a perfect mix of tastes.

The process combines creamy avocado with perfect eggs for a nutritious meal. Feel free to tweak the seasoning and lime to your liking. Enjoy your avocado egg salad on toast, in sandwiches, or on crackers.

Tips for Choosing the Best Avocados

Choosing the perfect avocado is key to a great avocado egg salad. When picking ripe avocados, keep a few things in mind.

The best avocados for salad are slightly soft but not mushy. They should give a little when you squeeze them gently. Look for darker skin, too, as it often means the avocado is ripe. But keep in mind that avocado skin color can change with the type.

A thoughtful way to check if an avocado is fresh is to look under the stem. Peeling off the small stem cap should reveal a green patch if the avocado is good. This means it’s fresh and excellent for your salad.

Steer clear of avocados that are mushy or have dimpled skin. These signs suggest the avocado is too ripe, which could make the salad less tasty. If an avocado is not ripe, ripen it properly for the best results in your egg salad. This will help it ripen just right for your salad.

Serving Suggestions for Avocado Egg Salad

There are many tasty ways to enjoy avocado egg salad. A favorite is the avocado egg salad sandwich, which is spread on toasted whole-grain bread and creates a fulfilling and healthy lunch.

If you want something lighter, try the salad with crisp lettuce leaves. It’s a fresh and low-carb option. You can also have it with pita chips or on crackers for a fun snack. These are great for parties or hanging out with friends.

Avocado egg salad is also excellent in wraps and on toast. Sliced tomatoes, cucumbers, or radishes can be added to it, adding a nice crunch. This turns a simple salad into a fancy treat.

Serve it as a sandwich filler, on toast, or as a side dish alongside Greek Yogurt Garlic Bread.

Avocado egg salad is always a crowd-pleaser. Its creamy and tangy taste is memorable. The addition of fresh dill and lemon makes it special. Explore different ways to serve it for enjoyable and nutritious meals.

Pairing Suggestions

For a complete meal, try pairing Avocado Egg Salad with:

• Chicken Salad Chick Broccoli Salad for a refreshing side.
• Honey Butter Skillet Corn to add a sweet and savory touch.
• Southern Fried Corn for a hearty, comforting addition.

Avocado Egg Salad for Different Diets

It is not only tasty but also versatile for various diets. This recipe works well for keto, Whole30, or a vegetarian plan.

Keto avocado egg salad maintains the high-fat, low-carb balance needed for ketosis. Avocado and egg are key. To increase the fat, use full-fat mayo or sour cream.

Here’s a quick look at the nutrition facts:

• Carbohydrates: 4.5g
• Protein: 9g
• Fat: 12g
• Calories: 155 kcal

Avocado Egg Salad Whole30

Whole30 avocado egg salad requires all-natural ingredients. Use non-dairy mayo or homemade. Pick fresh, organic avocados and eggs.

It’s rich in fats, proteins, and vitamins, fitting Whole30 well. See these specific ingredients:

• Avocados: 2 (cut into 1/2-inch pieces)
• Hard-boiled eggs: 12 (use four yolks)
• Lime juice: 1/3 cup
• Salt: 1/4 teaspoon
• Pepper: 1/4 teaspoon

Vegetarian Avocado Egg Salad

For vegetarians, avocado egg salad is a great choice. It’s full of proteins from eggs and healthy fats from avocados. Add cucumbers or tomatoes for extra taste and crunch.

Here’s the nutritional breakdown:

Meal Prep Tips for Avocado Egg Salad

Making a tasty avocado egg salad meal prep is easy with the right tips. First, boil your eggs for 10-12 minutes until they’re right. I like to cook my eggs ahead of time and keep them in the fridge without peeling. It saves time and keeps them fresh.

When prepping a healthy meal, keeping things fresh is essential. To stop the avocados from turning brown, use lemon juice. Cut the avocados right before mixing everything in the morning. This keeps the salad fresh and tasty. Lemon juice helps with flavor and stops the avocados from browning.

It’s essential to use airtight containers for storing your salad. This keeps your avocado egg salad fresh for two days. It’s a great lunch option for work. This recipe is excellent for those who want a healthy meal prep. It’s free from mayo and full of good stuff like avocados, eggs, and parsley.

Here’s what you need for the week:

This avocado egg salad meal prep is versatile. Enjoy it as a main dish or side. It’s excellent for paleo or gluten-free diets. Plus, you can prepare it in less than 20 minutes. Keeping a healthy meal plan is easier than ever.

Health Benefits of Avocado Egg Salad

Avocado egg salad is a nutritious meal that tastes great and is suitable for you. It has become a favorite in many homes because it combines healthy fats, vitamins, and minerals in one dish.

Nutritious Ingredients

Avocados and eggs are key ingredients in this salad and are full of nutrients. Avocados are loaded with good fats, like omega-3 and omega-6, which can lower bad cholesterol. Eggs add a lot of protein, giving each serving 11 grams. This mix gives you 288 calories per serving, making it healthy and filling.

Low-Calorie Option

Choosing avocados for your egg salad helps make it a low-calorie meal. They have about 3 grams of fiber per serving, making you feel complete. They also have potassium, which is good for your blood circulation. This blend creates a nutritious meal without sacrificing flavor.

This dish also contains tryptophan, which can help improve your mood by boosting serotonin. Vitamin C, retinol, beta-carotene, and glutathione in it also help your skin look younger. So, it’s not just good for your health but for your skin and mood, too!

Common Variations and Substitutions

Looking for new egg salad ideas? Try adding different ingredients. This approach can boost both flavor and health. Using avocado in your egg salad lets you play with textures and tastes, keeping the dish both nutritious and delicious.

Substituting Mayonnaise

Mayonnaise is ordinary in egg salad, but there are better options. Consider using plain Greek yogurt or vegan mayo instead. These alternative ingredients egg salad options cut down on calories. They also add probiotics and good fats. Plus, they keep that creamy feel we all love in.

Adding Herbs and Spices

Herbs and spices make avocado egg salad taste even better. Try adding dill, parsley, or chives. These herbs add a fresh flavor and smell. For a spicy touch, add cayenne Pepper or hot Sauce. It gives the salad an extra zing.

Let’s look at the nutrients in a half-cup serving of avocado egg salad:

Making a customized avocado egg salad is fun and easy. With these changes, you can create a healthy and tasty dish.

Storing and Leftover Ideas

Storing avocado egg salad right is all about keeping air out. The best way is to use an airtight container. Place parchment paper directly on the salad before sealing. This keeps it from browning and stays fresh.

You can keep leftover  in the fridge for one more day. It tastes best if eaten during this time. Don’t freeze, though, as hard-boiled eggs can become inflexible and rubbery.

How do I use up avocado egg salad leftovers? Here are some tasty ideas:

• As a spread: Spread it on toast for a quick and delicious breakfast or snack.
• As a dip: It makes a healthy dip. Try it with veggies like carrots, celery, and bell peppers.
• In a sandwich: Create a sandwich that will make you say it’s the best like Olga did.

These steps help keep your salad fresh and delicious. You won’t lose any flavor or creamy texture!

Leftover  is also nutritious. It’s packed with beneficial nutrients, with 589 calories, 24g of protein, and many vitamins and minerals.

“The best sandwich I have ever had hands down! I can totally go for a second one just thinking about it…” — Olga —

This salad is best eaten right away. It can be kept for three days in the fridge. However, to enjoy its full flavor, it’s best to eat it within the first day.

Conclusion

I hope you love this Recipe as much as I do. It was first shared on March 2, 2020, and last updated on April 13, 2023, by Sula. This recipe combines excellent taste and health perks, fitting many dietary requirements. It needs just 10 minutes to prepare and uses ingredients like six hard-boiled eggs, 1 ½ avocados, Dijon mustard, lemon juice, and onion powder.

This salad is tasty and healthy, with only 193 calories a serving. It serves up to 6 people, making it perfect for family meals or a quick It’sk. You can enjoy it on spinach flour tortillas or by itself. Add fresh thyme or dill pickle to make it your own while keeping its amazing flavors.

This recipe is a healthy pick because of the avocados and eggs. You can boil eggs the American way or try different seasonings. With ratings from ½, you can adjust it to your liking. Give this mix of health, taste, and ease a try in your meal plan. Happy cooking and healthy eating!

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