Hold the mayo! Made with healthy, tangy Greek yogurt, this healthy Avocado Egg Salad is an easy, fast, and scrumptious lunch or dinner recipe that’s earned its place as a staple in our healthy meal rotation.
Avocado egg salad is one of the oldest, dearest dishes in my journey towards learning to cook wholesome food for myself.
These glorious green sammies were one of the earliest meals I cooked for Ben after we were married (as was this Whole30 Chicken Salad), back when my blog was still a casual hobby.
Ben is sometimes skeptical of
weird modern twists (see this Avocado Grilled Cheese), and he definitely questioned me when I first made these sandwiches.
I believe his exact words when he saw me mixing hard-boiled eggs and ripe avocado were, “Why are you doing that to my avocado?”
To instill a bit of confidence, I added bacon.
Flash forward many years later and we are still loyally eating avocado egg salad sandwiches on a near-weekly basis.
5 Star Review
“The best sandwich I have ever had hands down! I can totally go for a second one just thinking about it…”
— Olga —
Aside from being downright delicious, Ben and I love avocado egg salad for a few reasons.
- It’s healthy. Swapping traditional mayo (bleh!) for Greek yogurt (yum!) lowers the calories, adds protein, and reduces fat and cholesterol.
- It’s easy. Perfect for busy weeknights (like this Avocado Burger with Chipotle Yogurt Sauce), avocado egg salad sandwiches with bacon are ready in 30 minutes or less.
- Leftovers! If you can look past the less-than-appetizing brown hue that avocado takes on when it oxidizes, avocado egg salad is still tasty the next day too.
Plus, avocado. Enough said.
How to Make Avocado Egg Salad
Fry up the bacon, mash up the avocado, and hard boil the eggs.
Whipping up avocado egg salad is simple (like this Greek Yogurt Chicken Salad) and always satisfies.
- Bacon. While avocado egg salad is delish on its own, once you’ve tried it with the bacon, it’s a bit difficult to go back.
- Eggs. You can’t have egg salad without hard-boiled eggs. Feel free to make these several days in advance.
- Avocado. Creamy, rich, filling, and loaded with healthy fats, avocados make a healthy, creamy egg salad. (If you prefer a more traditional recipe, try my Healthy Egg Salad.)
Avocados are perfectly ripe when their skin turns a solid dark green, almost black, color and they have a slight give to them when gently squeezed with your fingers.
- Greek Yogurt. Greek yogurt is perhaps one of the most-used ingredients in my kitchen. It’s a trusted friend that I’ve used as a healthy swap for heavy cream or mayo in countless recipes (such as this Creamy Cucumber Salad and this Chicken Alfredo Bake).
- Lemon Juice. For brightness and a little acidity. Plus, the citric acid in the lemon juice helps slow the browning of the avocado.
- Dijon Mustard. Gives a little bite to the avocado egg salad.
- Green Onions. For texture, zip, and freshness.
- Cayenne Pepper. Adds just the right amount of kick. Adjust the amount accordingly to suit your preference and tolerance for spice.
- Salt and Pepper. As with my Homemade Guacamole recipe, seasoning is critical for balance and enhances all the flavors.
- Bread. A hearty whole wheat bread toasted to perfection is my personal favorite for these sandwiches. An artisan-style sourdough bread or my Oatmeal Bread would also be divine.
- Toppings. My go-to veggie toppings for avocado egg salad are sliced fresh tomatoes and fresh spinach.
- First, cook the bacon until crisp. Set aside.
- Hard boil the eggs, then immediately plunge them into an ice bath.
If you’re wondering why hard-boiled eggs are placed into an ice bath, it’s for a few reasons.
- The ice bath stops the cooking process and prevents the eggs from becoming overcooked.
- It also cools the eggs quickly so they can be easily handled and peeled.
- The ice-cold water causes the egg to rapidly contract inside the shell, making it easier to peel.
- Peel and chop the eggs.
- Halve and pit the avocados, then add them to the bowl.
- Add it all together.
- Gently fold the ingredients together. Leave it a little chunky.
- Toast the bread, and assemble the sandwiches. ENJOY!
- To Store. Leftover avocado egg salad can be refrigerator an airtight container for up to 1 additional day.
- To Freeze. I do not recommend freezing avocado egg salad. Hard-boiled eggs tend to become tough and rubbery in texture when frozen.
Wondering how to keep avocado egg salad from turning brown?
Oxygen is an avocado’s worst enemy. To prolong the life and vibrancy of leftovers, press a sheet of plastic wrap against the surface of the avocado egg salad before storing it in a container with a tight-fitting lid.
Serve a scoop of leftover avocado egg salad over a bed of your favorite greens with crisp veggies (or this Arugula Salad) for a light lunch.
Recommended Tools to Make this Recipe
- Saucepan with Lid. A large, saucepan with a tight-fitting lid is all you need to make simple hard-boiled eggs.
- Knives. A chef’s knife and paring knife are my two most-used knives for everyday kitchen tasks.
- Mixing Bowls. This set of nesting glass mixing bowls will forever have a spot in my cabinets (and heart).
The Best Knife Set
This Zwilling 7-piece knife set is made from high quality, stamped steel for lighter weight and with ergonomic handles for efficient use.
Whether you consider avocado egg salad weird (à la Ben) or wonderful (à la Erin), I promise you’ll be smitten from your first bite.
Frequently Asked Questions
While traditional egg salad can be unhealthy due to lots of mayonnaise and egg yolks which are high in both fat and cholesterol, this avocado egg salad cuts fat, cholesterol, and calories thanks to Greek yogurt, avocado, and the removal of several egg yolks.
Since avocados turn brown quickly once they’re cut open, I don’t recommend preparing this egg salad more than 24 hours in advance. However, you can save some time by hard-boiling the eggs ahead. Hard-boiled eggs, once cooked, can be stored for up to a week with the shells on. You also can make the bacon in advance and refrigerate.
Avocados turn brown due to a process called oxidation. When the flesh of an avocado is exposed to the air, the compounds in the fruit (called phenolic compounds) react with oxygen and cause the avocado to turn brown (similar to apples).
- 8 slices bacon cooked*
- 5 large eggs
- 2 large Hass avocados ripe
- 2 green onions finely chopped (both white and green parts)
- 3 tablespoons plain Greek yogurt
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon cayenne pepper
- 8 slices whole wheat sandwich bread
- Sliced tomatoes for serving
- Fresh spinach for serving
Cook the bacon (try one of my easy methods listed below). Set aside.
Next, hard boil the eggs. In a small pot, bring just enough water to cover the eggs to a gentle boil. Reduce the heat to a simmer and gently lower the eggs in with a slotted spoon. Bring water to a low, rumbling boil, then let cook for 9 minutes. A few minutes before the eggs are finished cooking, prepare an ice bath. Remove the eggs from the boiling water and plunge into the cold water.
Let rest a few minutes, then tap the eggs with the back of a spoon to crack them (this will make peeling easier). Return to the ice water to cool completely. Peel the eggs, then cut in half and discard the yolks from three whole eggs (six halves), so that you have two whole eggs and three with egg whites only. Roughly chop and place into a large mixing bowl.
Halve and pit the avocados, then with your knife, gently make a criss-cross pattern to divide the flesh into squares.
Scoop the flesh into the mixing bowl, leaving the avocado in chunks. Add the chopped green onions, Greek yogurt, lemon juice, mustard, salt, pepper, and cayenne to the bowl.
Fold together, leaving the eggs and avocado chunky.
Toast the bread, then assemble the sandwiches with bacon, avocado egg salad, sliced tomatoes, and spinach. Enjoy immediately.
- *Easy bacon cooking methods: Air Fryer Bacon and Oven Baked Bacon.
- TO STORE: Leftover avocado egg salad can be refrigerator an airtight container for up to 1 additional day. To prevent browning, press a sheet of plastic wrap against the surface.
- TO FREEZE: I do not recommend freezing avocado egg salad. When frozen and thawed, hard-boiled eggs tend to become tough and rubbery in texture.
Serving: 1(of 4) sandwichesCalories: 589kcalCarbohydrates: 35gProtein: 24gFat: 40gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 21gTrans Fat: 1gCholesterol: 262mgPotassium: 935mgFiber: 11gSugar: 5gVitamin A: 1198IUVitamin C: 18mgCalcium: 135mgIron: 4mg
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