This Avocado Egg Salad is a fresh and modern take on the traditional egg salad, bringing a creamy, zesty flavor to the mix. By using avocados instead of mayo, you achieve a rich, buttery texture with a vibrant taste from the lemon juice and herbs. The combination of hard-boiled eggs, creamy avocado, and fragrant dill and parsley makes for a satisfying and wholesome meal.
Best served on an everything bagel, this dish is great for a light lunch, brunch, or even a quick snack. It’s a versatile recipe that can be easily adjusted to taste, whether you prefer more lemony zip or extra dill for that fresh summer flavor. Healthy, flavorful, and simple to make—this Avocado Egg Salad will surely become a favorite!
Full Recipe:
- 2 ripe avocados
- 8 large eggs
- A handful of fresh dill
- A handful of fresh parsley
- Juice of one lemon
- A pinch of salt
- A drizzle of olive oil (as needed)
Directions:
- Hard Boil the Eggs: Place the eggs in a saucepan and cover them with water. Bring the water to a boil, then turn off the heat and cover the pan. Let the eggs rest in the hot water for 8-10 minutes. Run them under cold water and peel off the shells. Chop the eggs into small pieces.
- Mash the Avocados: In a bowl, mash the avocados using the back of a large spoon until mostly smooth.
- Mix and Serve: Combine the chopped eggs with the mashed avocados, dill, parsley, lemon juice, and salt. Add a drizzle of olive oil if needed to reach your desired consistency. Serve immediately at room temperature or chill to serve cold.
Prep Time: 10 minutes | Cooking Time: 10 minutes | Total Time: 20 minutes
Kcal: Approximately 250 kcal per serving | Servings: 4-6
Nutritional Benefits
This Avocado Egg Salad is not just delicious but also packed with nutrition. Avocados are rich in healthy monounsaturated fats, fiber, potassium, and vitamins like B, E, and K, making them a great substitute for mayo in traditional egg salad. The hard-boiled eggs contribute high-quality protein, essential amino acids, and additional vitamins and minerals, such as Vitamin D and choline, which support brain health.
By skipping mayo and adding fresh herbs like dill and parsley, you not only make the dish lighter but also add a burst of flavor and more antioxidants. The lemon juice not only brings a refreshing tang to the dish but also acts as a natural preservative, preventing the avocados from browning too quickly.
Serving Suggestions
This Avocado Egg Salad is highly versatile and can be enjoyed in a variety of ways:
- Bagel or Bread: For a classic approach, serve the salad on an everything bagel, whole wheat bread, or sourdough toast.
- Salad Wraps: If you’re looking for a gluten-free or low-carb option, wrap it in lettuce leaves or collard greens.
- Bowl and Veggies: Create an avocado egg salad bowl by adding extra veggies like cherry tomatoes, cucumber slices, or bell peppers for added crunch and freshness.
- As a Dip: Serve it as a dip with crackers, pita chips, or veggie sticks for a tasty appetizer or snack.
Customization Ideas
The recipe is already simple and flavorful, but you can always personalize it to your liking. Here are a few ideas:
- Add Extra Veggies: Diced celery, red onion, or cherry tomatoes add more texture and flavor.
- Spice It Up: If you prefer a kick, add some chili flakes, hot sauce, or diced jalapeños to the salad.
- Creamy Twist: Mix in some Greek yogurt or sour cream for an even creamier texture without adding mayo.
- Extra Herbs: If you’re an herb lover, try adding fresh chives, cilantro, or basil to enhance the flavor profile.
Meal Prep and Storage
This Avocado Egg Salad is great for meal prep! You can prepare the salad ahead of time and store it in an airtight container in the fridge for up to 2-3 days. To keep it fresh and prevent browning, add a little extra lemon juice, and press a piece of plastic wrap directly onto the surface of the salad before sealing the container.
Fun Facts and Background
- Avocados in Egg Salad: Substituting avocado for mayo in egg salad is a fairly recent twist that has taken off due to the increasing popularity of avocados for their health benefits and creamy texture.
- Everything Bagel Phenomenon: The everything bagel, known for its blend of seeds, garlic, and onion toppings, adds a crunchy and savory contrast to the soft and creamy salad. This pairing is a match made in heaven for those who love both flavor and texture in their meals.
- A Perfect Balanced Meal: This Avocado Egg Salad contains a balance of healthy fats, proteins, and fibers, making it a filling yet light option for any meal of the day. It’s especially great for summer, thanks to its fresh flavors and cool serving temperature.
Pairing Suggestions
This salad pairs wonderfully with a fresh green salad on the side, some fruit like berries or grapes for a touch of sweetness, or even a refreshing drink like iced tea, lemonade, or a chilled sparkling water with lime. The goal is to keep the meal light and bright to complement the creamy and rich nature of the egg and avocado.
The Story Behind the Recipe
The inspiration behind this Avocado Egg Salad is rooted in combining the classic comfort of traditional egg salad with a modern, health-conscious twist. Avocados have become a favorite in many diets for their creamy texture and nutrient density. This recipe caters to those looking to add a fresh, vibrant taste to their meals while keeping them nutritious and satisfying.
It is also born from the rise of “avocado everything” in food culture—avocado toast, avocado dips, and now avocado-based egg salads. This combination reflects the trend toward more plant-based, whole-food ingredients and represents a shift from heavy, mayonnaise-laden salads to lighter, naturally flavorful alternatives.
Nutritional Information and Benefits (Expanded)
- High Protein, Healthy Fats: Eggs provide complete protein, supporting muscle growth and satiety. Combined with the healthy fats from avocados, this salad keeps you full and fueled throughout the day.
- Rich in Fiber and Heart-Healthy Nutrients: Avocados are not only fiber-rich but also contain heart-healthy fats like oleic acid, which may help reduce inflammation and promote cardiovascular health.
- Vitamins and Antioxidants: Fresh herbs like dill and parsley are not just for flavor; they add antioxidants and vitamins A, C, and K, enhancing the nutritional profile of the dish.
- Low Carb & Gluten-Free: For those following low-carb, gluten-free, or keto diets, this salad provides all the flavor and satisfaction without unnecessary carbs, especially when served without bread or on low-carb wraps.
Flavor Profile and Experience
The flavor combination in this Avocado Egg Salad is all about balance. The smooth, creamy avocado perfectly blends with the slight tang of lemon juice, while the hard-boiled eggs provide substance and a mild, neutral flavor that pairs well with the fresh herbs. Dill gives a grassy, almost citrusy brightness, while parsley offers a gentle peppery kick.
The lemon juice plays a dual role—not only does it enhance the flavors, but it also helps keep the avocado from browning, maintaining the salad’s fresh, vibrant green color. Adding a drizzle of olive oil (if needed) provides a silky texture and a touch of richness, enhancing the overall creaminess without overpowering the flavors.
Tips for Perfecting Your Avocado Egg Salad
- Choose the Right Avocados: For the best texture, pick avocados that are ripe but not overly mushy. They should have a little give when pressed, but not feel overly soft or squishy.
- Egg Texture Matters: Some people prefer chunkier egg pieces, while others like them finely chopped. Adjust the size of your egg pieces according to your texture preference.
- Freshness is Key: Use fresh herbs, lemon juice, and quality eggs to maximize the flavors. The freshness of ingredients makes a significant difference in the taste and aroma of the salad.
- Season to Taste: Don’t hesitate to taste and adjust the seasoning as you go. Add more lemon juice for brightness, salt for flavor enhancement, or extra herbs for a more aromatic salad.
Dietary Adaptations
This Avocado Egg Salad recipe can be tailored to fit various dietary needs:
- Vegan Option: Substitute the eggs with tofu or chickpeas to make the dish plant-based while retaining the creamy texture and protein content.
- Paleo and Whole30 Friendly: This recipe is already suitable for paleo and Whole30 diets, as it uses whole, unprocessed ingredients.
- Dairy-Free: Since the recipe is naturally dairy-free, it’s great for those with lactose intolerance or dairy allergies.
Recipe Variations
- Add Some Crunch: For additional texture, add finely diced celery, chopped walnuts, or sunflower seeds.
- Mediterranean Flair: Include chopped olives, sun-dried tomatoes, and a sprinkle of feta (if dairy is not an issue) for a Mediterranean-inspired twist.
- Spice It Up: If you enjoy spicy food, consider mixing in a bit of Sriracha, crushed red pepper flakes, or diced jalapeños for some heat.
- Bacon & Egg Style: If you love a savory touch, sprinkle some crispy bacon bits on top just before serving for a bacon-avocado-egg combination.
Storage and Leftovers
- Storage Time: Store the Avocado Egg Salad in an airtight container in the refrigerator for up to 2 days. Note that the lemon juice will help slow down the browning of the avocado, but it’s best eaten fresh.
- Refreshing Leftovers: If your salad appears slightly browned or dry the next day, mix in a little more lemon juice and olive oil to revive the flavors and texture.
Perfect Pairings and Meal Ideas
- Pair with Soup: Enjoy the salad alongside a bowl of soup, like tomato basil, gazpacho, or vegetable soup, for a warm and comforting combo.
- Add to Tacos: Use the salad as a filling for soft tacos, adding toppings like shredded lettuce, salsa, and cheese for an easy taco-style meal.
- Avocado Egg Salad Bowls: Create a hearty bowl by adding the salad over a bed of quinoa or brown rice, topped with fresh veggies like bell peppers, cherry tomatoes, and cucumber slices.
- Brunch Boards: Serve the Avocado Egg Salad on a brunch board with various bread types, bagels, fresh veggies, fruits, and cheeses for a “DIY” brunch experience.
Serving Sizes and Meal Prep Efficiency
- This recipe makes around 4-6 servings, which can be adjusted based on how you serve it (as a main or side dish).
- For meal prep, you can boil the eggs in advance, and chop all the fresh herbs. When ready to eat, simply mash the avocado and mix everything together for a quick and fresh meal.
Conclusion
This Avocado Egg Salad is a healthy, simple, and flavorful twist on the classic egg salad. With its creamy texture, fresh herbs, and zesty lemon kick, it’s perfect for a quick lunch, brunch, or snack. The versatility in serving options and ease of customization make it a great go-to recipe for anyone looking to enjoy a nutritious and delicious meal. Whether you enjoy it on a bagel, in a wrap, or as a dip, this salad is sure to become a favorite addition to your meal rotation!