Easy 3-Ingredient Avocado Egg Salad recipe with no mayo! This simple recipe is a great high-protein option and uses better for you ingredients than classic egg salad.
So you’re looking for a healthier egg salad recipe?
Say no more!
This simple recipe contains just three main ingredients: hard-boiled eggs, avocado, and fresh lemon juice.
It’s easy to customize and I’m betting you won’t miss the mayo!
Add goodies like fresh dill, relish, chopped onion or celery to liven it up!
As we all know, I’m a fan of the fat.
Dietary cholesterol and the cholesterol in eggs has been the topic of a heated debate in the health community for a decade.
What I have learned from Peter Attia’s podcast is that dietary cholesterol does not increase cholesterol in your body, although intake of saturated fat does.
I read an article in the April issue of Cooking Light that updated 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.
Let’s chat about the simple ingredients for avocado egg salad.
Avocado Egg Salad Ingredients:
Eggs: The main ingredient here. You can double or triple this recipe to make a bigger batch, or even halve it. Make any amount of egg salad you want!
Avocado: 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.
Fresh Lemon Juice: Bringing a little citrus tang, we need some fresh lemon juice. You can also use dijon mustard for that tang if you’d like.
Sea Salt: Season the egg salad to taste using salt and pepper.
The egg salad turns out super thick and creamy with a little zesty flavor.
How to Make Avocado Egg Salad:
- Hard boil the eggs.
- 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!
- Mash the avocado along with the other ingredients in a bowl.
- Add the chopped eggs to the avocado bowl and stir everything together.
Taste the egg salad for flavor and add more sea salt, lemon juice, etc. Some people like to add a little mayo to their avocado egg salad recipes to lighten up the texture.
What to Do with Egg Salad:
- Enjoy it as is for a light snack.
- Make egg salad sandwiches with it!
- Add a hefty scoop to a green salad for a wise protein option.
Tip For Peeling Eggs:
Chilling the eggs immediately after boiling them makes the shell much easier to peel!
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.
If you enjoy meal prepping, you can hard boil the eggs several days in advance and store them in the refrigerator just after chilling in an ice bath.
Recipe Customizations:
- 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.
If you love homemade egg salad recipes, also try my Herby Avocado Egg Salad Sandwiches and my Curried Egg Salad recipes!
Drop a comment below letting me know how you eat your egg salads!
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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This is great! I added some bacon and pepper as well!
Oooh, I love the idea of adding bacon and pepper! Sounds yummy! xoxo
SENSATIONELL!!! Gerade gemacht – super lecker!!!!
Loved this recipe!! I added some onion, cilantro and a little bit of plain Greek yogurt!! Delicious lunch!
Ooooh that sounds lovely!! Thanks for sharing, Kathleen! xo
This sounds very delicious!!. Thank you
You got it! xo
I have been eating more eggs and avocado in my weightless diet journey! I am absolutely an avocado ? fan! I actually did some organic wheat toast with avocado spread, a fried egg (with the yolk) and some bacon! MMMM GOOD!!!!