This Avocado Egg Salad recipe is every bit as delicious as traditional egg salad, but it’s made with avocado instead of mayonnaise. If you’re looking for a healthy egg salad recipe, this is it! Put it on your list to make along with this healthy tuna salad recipe. Save This Recipe! Enter your email and I'll send it straight to your inbox. Plus you'll get new recipes from me every week! By submitting this form, you consent to receive emails from Happy Healthy Mama.
This has been one of my favorite recipes for years! This recipe was originally published in 2011. I’ve added some updated photos. I hope you try this and love it as much as I do!
You aren’t afraid of eggs, are you? The poor egg had a bad reputation for a long time. So-called health experts pointed their fingers at eggs as a contributor to high cholesterol and heart disease, and eggs remained on the “bad list.”
Once you’re a food on the bad list, it’s hard to get off. People hold onto those beliefs, and letting go can be difficult.
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? No way! Eat that 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!
How to Make Healthy Avocado Egg Salad
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.
Recipe Ingredients-What You Need
It just takes a few simple ingredients you probably already have!
You can serve this as a sandwich or on a bed of lettuce. Either way is delicious!
I love making salads with avocado. If you’re digging this idea, give this Healthy Avocado Chicken Salad a try!
If you make this, or any Happy Healthy Mama recipe, I would LOVE to see! Snap a picture and share it on the Happy Healthy Mama Facebook page or on your Instagram and tag me @happyhealthymama. Giving a star rating below is also very helpful!
PrintAvocado Egg Salad (No Mayo)
- Total Time: 10 minutes
- Yield: 2 servings 1x
Description
No mayo? No problem! This Avocado Egg Salad recipe is perfect without any mayonnaise at all.
Ingredients
- 1/2 of a large avocado
- 3 hard-boiled eggs, chopped
- 1 teaspoon country dijon mustard
- 1 tablespoon apple cider vinegar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dill weed
- 1/4 teaspoon salt (not pictured)
- 1 (scant) tablespoon flat-leaf parsley, chopped (not pictured)
Instructions
- In a medium bowl, mash the avocado well.
- Add the rest of the ingredients and mix well.
- Serve on your favorite bread, in a wrap, or on top of a bed of lettuce.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
Nutrition
- Serving Size: 1/2 of recipe
- Calories: 199
- Sugar: 1
- Fat: 15
- Carbohydrates: 6
- Fiber: 4
- Protein: 10
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. Update: Nope. She doesn’t like egg salad. She is now 8 years old, and while she doesn’t like egg salad, she does like hard boiled eggs! 🙂
Overall pretty good, I personally don’t really like the parsley in the mix and the apple cider vinegar is a bit powerful- I’ll probably still use it but might use a little less next time. Otherwise, it is a refreshing change to traditional egg salad.
outstanding, so so good and so easy to make – thank you!
Hi! Is this to be eaten right away? I’m wondering if the avocado will brown if left overnite in the fridge.
Thanks!
It does get a little brown if you try to store it, unfortunately. It’s best eaten the same day.
Absolutely delicious! I have been missing egg salad since I started a Mediterranean diet due to NAFLD and this is so wonderful. Thank you so much for sharing!
Making this again a week later because it was so good! Had ours on a bed of spinach and greens with a little lox on the side – springtime perfection.
I would add I go really heavy on the dill since we have a bunch in the garden, skip the parsley (I have the reaction some people have to cilantro with parsley, must be missing some enzyme), and I add celery to my portion (rest o my house passes on that). Thanks for the recipe!
That’s a hard pass from my family. The apple cider vinegar gives it a really odd and unpleasant taste.
I had to throw the whole bowl out, all five of us detested it. I made it again with white vinegar and a bit of pesto amd it was quite good.
That’s strange that you have such an aversion to apple cider vinegar vs. white vinegar. I’m sorry to hear this wasn’t for you.
What is the serving size on this? 1/2 cup? A tbs? I’m trying to track all of my calories.
I was skeptical about the apple cider vinegar, but this was fantastic. Don’t want egg salad w mayo ever again!
Woo hoo!! Happy to hear you liked this Sara.
Very,very delicious! Thank you for your awesome recipe!
Love this recipe! It is so easy to make & tastes incredible. I definitely will continue making it in college. The addition I made was adding celery and onion, just to add a little crunch!
Thanks for the feedback Ashley!
This was delicious!!! Great idea with leftover eggs and avocados. Thank you!
You’re welcome!
Maryea, my husband HATES egg salad but, he LOVED your version. We struggle to find low card, low sugar recipes that are actually tasty. Your recipe is so rich in taste and full of flavor, one would not believe it is healthy. I only modified by adding chopped celery. So delicious on a piece of toast for breakfast or lunch.
Thanks for your feedback, Anita! My husband doesn’t like egg salad, either, I think I need to get him to try this!
I made this salad for lunch today and it was OUT STANDING..thanks happy healthy mama!
You’re welcome!
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!
You’re welcome! I’m glad you’ve enjoyed this recipe. It’s one of my favorites, too. 🙂
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!)
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! 🙂
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
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!