Mayo-free avocado egg salad makes an easy go-to lunch recipe. This easy, 3-ingredient recipe requires hardly any time or effort!
Sometimes we need silly simple things in life to offset all the complicated ones. Lunch should be the easiest thing we do all day, can we agree?
How about we put a spin on our lunch routine and enjoy this über simple and sinfully creamy Avocado Egg Salad, which happens to be made out of just four simple ingredients?
All the Fats Egg Salad. Game.Change.Er.
Does the fact that I refer to this recipe as fatty dissuade you from making it?
I certainly hope not.
As we all know, I’m a fan of the fat. I read an article in the April issue of Cooking Light that studies show the cholesterol in eggs is not linked to heart disease.
This great article from Men’s Health also states the choline in eggs helps your body metabolize fat for energy, so there’s no need to fear the egg salad.
Unless you eat the entire bowl in one sitting…which I don’t recommend.
In addition, the high-octane monounsaturated fat in avocado is a healthy fat that helps lower bad cholesterol and also boosts your metabolism.
Nothing like a little quality fat to help you burn fat. It’s a mind blow, I know.
Because I’m not a huge fan of mayonnaise, I tend to get crafty in situations like this, and replace the mayo with Greek yogurt, or in this case: avocado.
The egg salad turns out super thick and creamy with a little zesty flavor.
How to Make Avocado Egg Salad:
1.) Hard boil the eggs.
2.) Peel and chop the eggs. I find the easiest way to peel a hard boiled egg is if you put it in an ice bath for at least 15 minutes immediately after it’s finished boiling. Chill the egg all the way before attempting to peel. Works every time!
3.) Mash the avocado along with the other ingredients in a bowl.
4.) Add the chopped eggs to the avocado bowl and stir everything together.
And that, as they say, folks, is all she wrote.
Major Tip For Peeling Eggs:
While the eggs are boiling, make an ice bath by adding a bunch of ice to a large mixing bowl then filling it 2/3 of the way with cold water. Be sure the ice bath is nice and chilly!
Once the eggs have finished boiling, use a slotted spoon to immediately transfer them to the ice bath. Allow them to sit for at least 15 minutes, or until they are completely chilled.
Once the eggs are completely cool, give them a small crack on the counter, then peel! The peel should come right off in huge clumps so you don’t end up with bits and pieces of egg shell stuck to the egg.
Recipe Adaptations:
Change up the flavors by adding chopped green or red onion, garlic, chopped sun-dried tomatoes, kalamata olives, stone ground mustard, curry powder, etc. Get creative here!
If you do enjoy mayonnaise, add 1 to 2 tablespoons to yield a creamier texture.
I’ve made this avocado egg salad more times than I can count, and while I do love adding a dollop of it to a fresh green salad with seasonal vegetables, my all-time favorite way to consume it is on top of a piece of toasted gluten-free bread with watercress (or other microgreens) on top.
You can get creative by experimenting with various salads and sandwiches.
Also check out my Herby Avocado Egg Salad Sandwiches and my Curried Egg Salad recipes!
My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your all your support!
If you make this Avocado Egg Salad, please feel free to share a photo and tag @The.Roasted.Root on Instagram!
Avocado Egg Salad (mayo-free!)
Ingredients
- 6 eggs hard boiled
- 1 ½ ripe avocados peeled and mashed
- 1 tablespoon fresh lemon juice or lime juice
- ½ teaspoon sea salt to taste
Instructions
- Add the eggs to a medium-sized pot and cover with a few inches of water. Cover and place on high heat. Bring water to a full (but gentle) boil and cook for 10 to 12 minutes.
- Drain the water and immediately run cold water over the eggs. Transfer eggs to an ice bath and allow eggs to chill for at least 15 minutes. Remove the eggs from the ice bath and refrigerate them until ready to use. Note: allowing the eggs to chill completely after boiling them makes them much easier to peel!
- Peel and roughly chop the hard boiled eggs.
- Add the avocado to a mixing bowl with the lemon juice and sea salt. Mash the avocado, leaving it slightly chunky if desired. Add the chopped hard boiled eggs and stir well to combine. Taste the egg salad for flavor and add more lemon juice and/or sea salt to taste.
- Spread on toasted bread or eat on top of a green salad.
Video
Nutrition
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I was just sitting here eating avocado toast and stumbled across this page. I’m glad I did because now I have a new recipe to try!
I love eggs and avocado and toast!
I’m thrilled to hear it! Hope you enjoy!! xo
Try adding a Granny Smith apple, cut into bite-size pieces.
Sounds tasty! 😀
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Tried the recipe today. I think my avocado was overripe and inside were a bit brownish, so did not turn out as well as expected. I will try it again with a better avocado.
Beautiful photography, What camera do you use?
Ah yeah, the avocado does make a difference. I hope the next try turns out better! I use a Cannon 6D with the 24-70mm lens 😀
Tried this for lunch today. It was soo good. I love eggs and I love avocado. I never thought about putting the two together. I added spinach to my sandwich. It was delicious. I found a new work lunch!
I’m so glad you like it!! Thanks so much for the feedback! xo
YUM!!! Cut it to one serving size, added fresh cilantro and some finely sliced sweet onion. LOVE!!!
Made this for my husband and I for lunch today. It was delicious.
I am not a big mayo fan and this was perfect.
Hi,
Is it 1/2 Avocado or 1 1/2 Avocado?
Hi Susan! It’s one and a half avocados. Hope you enjoy!! xo 🙂
Can this be made ahead of time and store easily in fridge?
Hi Fred,
Absolutely! Because the avocado will start to taste funky after a few days, I would try to consume it in three days tops. But you can definitely prepare the egg salad a few hours to a day ahead of time 🙂 Enjyoy!
I made this tonight with minor changes. I used 2 avocados and added 1 T fresh cilantro, 1 t sugar or sweetener, 1T mayo, 1 T finely chopped onion, and 1/2 c chopped tomato. So good on a flatbread with lettuce!
That sounds awesome, Bobbi! So happy you enjoyed it and all of your adaptations sound amazing. 😀
about how many calories are in this?
I wonder what it would taste like with chicken or tuna. This I must try.
I make chicken salad with avocado and it’s fantastic. So yummy. I basically make a chunky guac and mix with the chicken
I had to add a bit of mayo to it to moisten it a bit more. Otherwise it was pretty tasty.
I did this without the lemon juice and added just a splash of yellow mustard for color as well as a little extra flavor. Also added diced red onion. Will never make egg salad with mayonnaise again. Thanks for the reicpe.
I am from NIcaragua and we prepare avocado with hard boiled eggs, onion, lemon juice, salt and pepper. We do not smash the avocado, we cut it in chunks and that’s what we call “guacamol” not to be confused with “guacamole.” We eat this as a light dinner or during Lent. A similar version to your egg and avocado salad. I will try your recipe. I’m a big fan of avocado!
The Nicaraguan version sounds fantastic! So happy to hear you’re interested in the recipe, and thanks for the interesting info! Enjoy!
In looking for new hard boiled egg recipes I found yours! I love avocado and this looks absolutely delicious! Can’t wait to try it out!