Avocado Egg Salad

There’s a warm, savory perfume rising from the bowl: the gentle nutty sweetness of ripe avocado, the comforting richness of chopped hard-boiled eggs, a whisper of sharp mustard and onion powder, and a kiss of cracked pepper. Each bite delivers a creamy, slightly chunky texture that’s both luxurious and homey — silky avocado folds into crumbled yolks, while tender whites give structure and bite. This is the kind of dish that makes mornings feel indulgent without fuss, brightens a packed lunch, and transforms a weeknight sandwich into something celebratory.

This avocado egg salad is perfect for cozy weekend brunches, quick workday meals, or potlucks where you want something simple yet impressive. Pair it with crunchy toast, tuck it into lettuce cups for a light dinner, or spread it on a bagel and call it a weekday treat. If you’re already a fan of avocado-forward salads, you might also enjoy a heartier twist like my avocado chicken salad for a protein-rich variation — it’s a great next try: creamy avocado chicken salad.

At a Glance

• Prep Time: 10 minutes (plus time to hard-boil eggs, if not prepped)
• Cook Time: 10 minutes (for boiling and cooling eggs)
• Total Time: 20–30 minutes
• Servings: 4 (about 3/4 cup per serving)
• Difficulty Level: Easy

Nutrition Highlights
Nutrition estimates are based on ingredient portions and standard nutritional data from USDA FoodData Central; consider these values approximate and adjust if you add salt or extras. For one serving (recipe yields 4 servings):

• Calories: ~210 kcal
• Protein: ~9.4 g
• Carbohydrates: ~6.8 g (of which ~5 g fiber)
• Fat: ~16.9 g (mostly monounsaturated from avocado)
• Cholesterol: ~232 mg
• Sodium: ~95 mg (not including added salt)

Notes on health context:

• Avocado provides heart-healthy monounsaturated fats and fiber (USDA FoodData Central).
• Eggs are an excellent source of complete protein and micronutrients; if you have specific cholesterol concerns, consult guidance from your healthcare provider or resources such as the Mayo Clinic to tailor intake to your needs.

Why You’ll Love It
This recipe hits several delightful notes:

• Taste & texture: creamy and rich from avocado with satisfying, tender pieces of egg — a balanced mouthfeel that feels both indulgent and fresh.
• Speed & ease: five minutes of active assembly makes it a go-to for busy mornings or last-minute guests.
• Health lift: swapping mayonnaise for avocado increases fiber and shifts the fat profile toward monounsaturated fats.
• Versatility: it adapts easily — keep it simple, or jazz it up for entertaining. It’s also a comforting, nostalgic dish for family tables without feeling heavy.

How to Make Avocado Egg Salad
Ingredients

• 5 hard-boiled large eggs, peeled and roughly chopped
• 2 ripe avocados, peeled, pitted, and mashed (choose slightly soft Hass avocados)
• 1/2 tsp onion powder
• 1/2 tsp ground mustard (or Dijon mustard as an alternative)
• 1/4 tsp freshly cracked black pepper
• Sea salt to taste (start with 1/4 tsp)
• Optional: pinch of crushed red pepper or a squeeze of lemon juice for brightness

Optional ingredients and substitutions:

• Swap ground mustard for 1 tsp Dijon mustard for tang and emulsification.
• Add 1–2 tbsp chopped fresh chives, dill, or parsley for herbal lift.
• For more crunch, fold in 1/4 cup finely diced celery or cucumber.
• To make it dairy-free/vegan-style (egg-free): use cubed firm tofu or mashed chickpeas in place of eggs and add a little kala namak (black salt) for an eggy flavor.

Method — Step-by-step

1. Prepare eggs: If not already cooked, place eggs in a pot, cover with cold water, bring to a gentle boil, then simmer 9–12 minutes. Transfer to an ice bath to cool, then peel and roughly chop. (Tip: 9 minutes gives firm whites and fully set yolks.)
2. Prep avocados: Halve, pit, and scoop avocado flesh into a medium bowl. Mash lightly with a fork — leave some small chunks for texture.
3. Combine ingredients: Add the chopped eggs to the mashed avocado. Sprinkle onion powder, ground mustard, cracked pepper, and sea salt over the mixture.
4. Mash and fold: Using a fork, press into the eggs to break them down slightly and fold them into the avocado until you reach your desired consistency (a mix of mashed and chunkier pieces is ideal).
5. Taste and adjust: Add more salt, pepper, or a squeeze of lemon juice if desired. If you like a little heat, stir in a pinch of crushed red pepper.
6. Serve immediately or refrigerate (see storage). That’s it! For best flavor and color, enjoy within 1–2 hours; if saving, add a squeeze of lemon juice to help slow browning.

Practical tips:

• Avoid overmixing: too much mashing makes the salad indistinguishable from a dip. Aim for a balance of smooth and chunky.
• Check avocado ripeness by gently pressing; it should give slightly.
• If using Dijon mustard, reduce added salt slightly since Dijon can be salty.

Serve It Up

• Classic sandwich: spread onto toasted whole-grain bread or a bagel with arugula and sliced tomato.
• Lettuce cups: scoop into butter lettuce or romaine leaves for a low-carb option.
• Open-faced toast: pile onto seeded sourdough and top with microgreens and a drizzle of olive oil.
• Salad topper: serve a generous scoop over mixed greens or baby spinach to make it a light meal.
• Brunch plate: pair with coffee or tea, fresh fruit, and warm croissants for a relaxed morning spread.

For a heartier picnic pairing, try it alongside a chilled corn-and-avocado pasta salad — their flavors and textures complement each other beautifully: corn & avocado pasta salad.

Storage Instructions

• Room temperature: Store at room temperature for no more than 2 hours due to egg safety (USDA food safety guidance).
• Refrigeration: Transfer to an airtight container and refrigerate; consume within 3–4 days. Add a light layer of plastic wrap pressed directly on the surface to reduce browning.
• Freezer: Freezing is not recommended — avocados and the egg texture degrade and become watery when thawed. If you must, freeze components separately (eggs generally freeze poorly too) and expect significant texture changes.

Pro Tips & Tricks

• Best avocado texture: choose Hass avocados that yield slightly to gentle pressure — underripe ones won’t mash well; overripe ones will be too mushy.
• Brightness hack: a small squeeze of lemon or lime brightens flavor and slows avocado oxidation.
• Balance the salt: taste after mixing; avocados mute seasoning, so you may need to adjust.
• Make-ahead strategy: cook eggs in advance and refrigerate; mash and combine just before serving for freshest texture.
• Texture control: if you prefer a creamier salad without mayonnaise, blend half an avocado smooth and leave the other half chunky.

Creative Twists

• Mediterranean: add 2 tbsp chopped kalamata olives, 1 tbsp crumbled feta, and a pinch of oregano.
• Spicy Sriracha: stir in 1 tsp Sriracha and a splash of rice vinegar for tangy heat.
• Green Goddess: mix in 1 tbsp plain Greek yogurt, 1 tbsp chopped tarragon, and a sprinkle of chives for a herb-forward lift.
• Vegan/egg-free: replace eggs with 1 1/2 cups mashed chickpeas and add 1/2 tsp black salt (kala namak) for an egg-like flavor.
• Smoky bacon: fold in finely crumbled cooked bacon and a teaspoon of smoked paprika for a savory, smoky option (not vegetarian).

Frequently Asked Questions
Q: Can I substitute mayonnaise for avocado?
A: Yes — use 3–4 tbsp mayonnaise instead of avocado for a more classic egg salad. Avocado adds creaminess and healthier fats but mayo is a fine substitute.

Q: Why is my salad turning brown?
A: Avocado browning is oxidation. A squeeze of lemon or an airtight cover pressed onto the surface slows it. For best color, assemble just before serving.

Q: Can I make this ahead for a party?
A: Prep the eggs ahead and mash avocados just before guests arrive. If you must assemble earlier, add lemon and store airtight for up to 24 hours, though texture and color will degrade.

Q: Is this recipe keto or low-carb friendly?
A: Yes — with ~7 g carbs per serving (and ~5 g fiber), net carbs are low, and the recipe provides healthy fats and protein.

Q: What’s a good low-sodium option?
A: Reduce or omit added salt, use low-sodium mustard alternatives, and rely on fresh herbs and lemon for flavor.

Conclusion

This avocado egg salad is an easy, elegant staple that bridges comfort and health — quick to make, endlessly adaptable, and rich in texture and flavor. Try it on toast for breakfast, in lettuce cups for lunch, or at your next gathering as a crowd-pleasing, gluten-free option. If you want inspiration from other cooks, see this simple version at inspiredtaste.net’s easy avocado egg salad and a balanced take at Downshiftology’s avocado egg salad. Share your tweaks and photos — I’d love to hear how you make it your own.