Avocado Egg Salad

You aren’t afraid of eggs, are you?  The poor egg has gotten a bad reputation the last few decades.  So-called health experts pointed their fingers at eggs as a contributer to high cholesterol and heart disease, and eggs have been on the bad list ever since.

The truth is, eggs are nutritional superstars.  The most recent studies show that regular consumption of eggs does not correlate with an increased chance of high cholesterol or heart disease.  It’s now known that actual cholesterol in food is not the biggest contributor to high cholesterol.  Actually, trans fats, which you find in most processed foods, have a much bigger effect on blood cholesterol levels.

Eggs are an excellent source of protein, fat-soluble vitamins, essential fatty acids, and a wide range of minerals like iron, calcium, manganese, and selenium.  And before you go and let your yolk go down the drain, remember that the majority of these nutrients are concentrated in that little yellow center.  Check out the chart below which shows where the nutrients of an egg can be found.  Pay attention to the vitamins at the bottom of the chart.  (That’s right–they’re all found in the yolk!)


If you don’t include the yolk, you’re cutting out half the protein, 90% of the calcium, 93% of the iron, 96% of the B6, 95% of the folate, 91% of the B12, and all of the carotenoids, DHA (essential fatty acid), and vitamins A, E, D, and K!

And for what?  To eliminate the cholesterol and 4 grams of fat?  Please.  Eat the yolk.

Now that I’ve got that off of my chest, we can get right to the recipe.

Since I was a kid, I’ve loved egg salad.  I love it the traditional way loaded with mayo, but made this version with avocado for a few reasons.

First, nutritionally speaking, avocados stack up a whole lot better than mayonnaise does.  Second, I have a two-year-old who loves avocado sandwiches, but is afraid of eggs these days.

Meghan used to eat cheese omelets 4 times a week.  Now, there is only about a 50% chance that she’ll eat it once a week.  I thought if I paired the eggs with something familiar, mashed avocado, she just might go for it.  Did you see all those vitamins and minerals in the chart?  I want her to eat eggs!

So avocado egg salad it was, and I was pleasantly surprised.  I didn’t expect to like it as much as I enjoy regular egg salad, but I did.  If you don’t like mayonnaise, this is a perfect compromise to give a try.  You won’t be sorry.


I served Meghan this sandwich with some baked sweet potato chips.

I wish I could say she gobbled it up and it’s her new favorite sandwich.  Unfortunately with Meghan, warming up to new things takes time, even with the familiarity of the avocado.  (Remember the green grilled cheese that she wouldn’t try at first and then decided she loved?)

I’ll keep offering this to her and I believe that soon she’ll like it as much as her mom.

Question:  Are you afraid of eggs?  How often do you eat them?This Avocado Egg Salad recipe is made with NO mayo and is the best of your life!  It's healthy and easy to make.


  1. says

    Mmm, I LOVE avocado. I used to eat eggs, but they were always one of those things if I thought about it too much I couldn’t eat it (same thoughts as meat, from an early age). I never avoided them for the cholesterol myth, though.

    nowadays it’s a tofu “egg”, and it goes wonderfully with avocado! :D

    • Maryea says

      I have the same issue with meat, but haven’t had that problem with eggs for some reason. I’ve tried to make a “egg” salad with tofu and I have to admit, it was one of the rare occasions where I threw food away. It literally made me gag. Maybe it was the recipe I used? I got it from http://www.cancerproject.org. Most of their recipes I have loved, but this one just didn’t work for me.

  2. says

    Mmm, I LOVE eggs. And avocado! Your sandwich looks absolutely delicious- I just need to get myself to the grocery store to restock my avocado supply so I can make this:-).

  3. says

    I truly appreciate seeing the breakdown of the egg! I learned so much by looking at that chart! ….I didn’t realize all I was missing if I don’t eat the yolk!
    This salad is the perfect way to squeeze them in and would be great for a lunch to take to school!

  4. says

    Perfect timing! I was just trying to convince my husband (again) that eggs are not scary (he has hereditary high cholesterol), but for some reason he won’t believe me. I sent him the link to your post! Thanks for including the breakdown of the nutrients–so fascinating. I eat organic, cage free eggs, yolks included, and so do my kids…but I haven’t made egg salad in such a long time.

    • Maryea says

      I hope you are able to convince him! I also eat organic, free roaming eggs from a local farm. I wanted to include information about why those are even more nutritious (not to mention more humane), but I didn’t want to go information overload on this post. :-)

  5. says

    i actually use to get really mad when people would tell me eggs were fattening, only have one at the most a day, etc etc. oh right, because america is obese from eating too many eggs. i still get mad over it. haha i LOVE eggs, i mean i have 30 chickens in my backyard for crying out loud :) theres nothing like a runny egg with avocado (atop oatmeal= delicious!)

  6. says

    I love this post bc I get so sick of people ordering their egg white omelets when they go out to breakfast or saying “I had 1 egg and 2 egg whites”.

    I love eggs but probably only eat 1 a week…my boyfriend on the other hand has 2 every morning.

  7. says

    I love eggs. Love them scrambled, boiled and in egg salad.

    My kids go through phases, so there are times when I make a small serving of scrambled eggs (thinking they don’t like them this week) and they eat them all. The next week I’ll scramble 6 eggs and they won’t touch them. Keeps it interesting.

  8. says

    I’m not afraid of eggs, but we don’t eat them often. I just don’t like them! If they’re baked in something, that’s fine, but scrambled or omelets or things where I’m eating the egg mostly alone, I can’t do it. I think it’s the texture more than the taste. We buy ours at the farm market & it’s amazing how much more yellow and rich the yolks look. Clearly more healthy.

  9. says

    i Loved that you shared this!! My daughter loves eggs, and this is a great way to add some goodness to it! Im still struggling giving her sandwhiches..she looks at them funny like, what am i supposed to do with THIS! hahaha
    Oh well :) you win some, you loose some!
    I’m making this today!! :)

    • Maryea says

      When Meghan was younger I had to cut the sandwich into tiny little pieces. And it couldn’t be anything too thick. It gets easier as they get older. :-)

  10. says

    What an unusual combo! I love avocados. And I love eggs, but I never would of thought of combining the two. I’m definately gonna give it a try and I’d be surprised if I didn’t like it. :) Thanks for all the nutritional facts about eggs. I usually have one egg every day as a snack between breakfast and lunch. And of course I eat the egg yolk! Vera often gets scrambled eggs as a quick and easy lunch and recently she has started asking for boiled eggs. Unfortunately she’s not as fond of the yolk as me and usually wants me to eat it instead…

  11. says

    I totally agree with you, eggs are a great source of protein {especially since I don’t eat meat}. I just make sure to buy the best eggs I can find – preferably straight from the farm when possible. My only problem with eggs is the way most chickens are treated!

    I love the addition of avocado to your egg salad, looks so yummy!

  12. says

    I’m totally on your side about eggs!!! I think they are one of the best foods (to eat, and for you!). When I have eggs on hand, I usually have them every morning for breakfast. They are super filling and can be dressed up anyway you like! Thanks so much for posting those nutrition stats! That’s awesome!

  13. says

    Brilliant idea! And also great for those of us who love eggs but hate mayonnaise. I’m making this as soon as my avocados are ripe!

  14. says

    I’m totally with you on eggs. Why would anyone ever just eat the white? Sure, it’s high in protein, but not much else. The yolk is so amazingly good for you. It’s so sad that so many people are afraid of eggs :( Your egg salad sandwiches look so yummy, I really have to give the avocado a try. And your soft serve recipe looked delicious too(I bookmarked that one too :D) We went camping on the weekend and catching up has been crazy!

  15. says

    I made this tonight for dinner! I LOVED it! I’m a huge fan of the avocado/dijon mustard combo, and usually eat it with lentils or tuna. Loved this version. :) My hubby came home, looked at it, and said, “I’m not eating it. I’ve never eaten egg salad in my life and I’m not going to.” Carter took a bite and spit it out but he LOVES eggs! Seriously – hubbies and children are so alike, it’s scary. I sometimes don’t know which one is easier to deal with. At least Carter tried it! :)

    • Maryea says

      Tim wouldn’t try this either. He hates egg salad, so I knew he wouldn’t like it. I’m still holding out hope that Meghan will like it, eventually. It was just too new. I’m glad YOU liked it at least! :-)

  16. says

    I’m a huge fan of eggs! Though I’m following Weight Watchers (and counting points) so I’ve been sticking with mostly egg whites. I’m going to have to try this recipe because I’m tired of my turkey sandwiches!

  17. Kari says

    I tried this today, it was my first time eating an avocado, believe it or not! I didn’t have any apple cider vinegar on hand, so I omitted it, and used regular mustard. It was still very delicious! Even the boyfriend enjoyed it! Thanks!

  18. Jennifer says

    Hi there! I posted the recipe for egg/avocado salad recently to pinterest. After that I read the terms of pinterest and realized that I should have gotten your permission first before pinning the recipe. So…may I have you permission or would you like me to remove the pin? It has had many repins!! Thanks

    • Maryea says

      Hi Jennifer! I appreciate you coming here to ask me. :) You don’t have to remove the pin, but I would prefer if you would not have the entire recipe on the pin. Can you instead have it so people can come here for the recipe? Thanks so much!

  19. Jennifer says

    Hi there! Yes, that is how pinterest works. I “pinned” a photo of the egg salad sandwich and put the caption “Avacado Egg Salad” on it. If another person likes the pin, then they click on “repin” and add it to their board. In order for someone to have the recipe…pinterest will automatically link to your site and they see the origional recipe from your website. I do not copy and paste your work, but instead “pin” it for future use.

    It is kind of interesting….you are always given credit for the recipe/work and in order for people to look at the recipe (me included), the link automatically takes me back you your site! (Which I love by the way!)

    • Maryea says

      Oh, that’s totally fine then. I thought you meant you copied/pasted the ingredients and recipe instructions on the description. I’m on Pinterest, too, and I’ve seen a lot of people do that. Thank you! :-)

  20. says

    I just wanted to thank you for this recipe! It has absolutely revitalized lunch for me! I saw this on Pinterest and have probably made a dozen of these sandwiches since then. SO good!


  1. [...] Avocado Egg Salad – I have been obsessed with hard boiled eggs and avocados this week. Eating both for breakfast for a week straight (have you ever had avocados on toast? YUM!), I am super excited about trying this combo. I may have a new lunch to eat each day this upcoming week. [...]

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