A healthy, simple egg salad using avocados instead of mayonnaise is a tasty twist on a classic sandwich
Why is making egg salad using avocados a healthier option?
As a Nutritionist, I prefer to make egg salad with avocado instead of mayonnaise for several reasons:
- Healthier Fats: Avocado contains monounsaturated fats, which are considered heart-healthy, while mayonnaise often contains saturated fats and may include unhealthy trans fats and inflammatory oils, depending on the brand.
- Nutrient Density: Avocados are a source of vitamins (like K, E, and C), minerals (such as potassium), and dietary fiber. This provides additional nutritional benefits that mayonnaise does not offer
- Natural Ingredients: Avocado is a whole food with minimal processing, while mayonnaise can contain preservatives and artificial ingredients, which some nutritionists prefer to avoid
- Flavor and Texture: Avocado adds a creamy texture and a different flavor profile that can enhance the overall taste of the egg salad
- No added Sugars and Preservatives: Many store-bought mayonnaise brands contain added sugars, preservatives, and artificial ingredients that may not align with a healthy diet
Main ingredients in this avocado egg salad recipe
Eggs: Use organic eggs, where possible, for the best nutrition and taste. You will be boiling them for 10-12 minutes so that the yolks are firm and the whites are cooked
Avocado: Buy a couple avocados in case the one you cut into isn’t ripe enough. You want it to be easy to mash with a fork. Avocado provides nutrition and creaminess in this recipe
Plain yogurt: Takes the place of mayo in this egg salad recipe, adds more protein, and a creamy texture. Choose plain and play around with different consistencies, like Greek, high protein, and probiotic
Lemon juice: Just a squeeze of lemon juice will help prevent your avocados from browning
Celery: Chopped celery is optional but it’s an ingredient I always put in my egg salad (probably because that’s how my mom made it!) You can leave it out, or sub it for diced red onion if you still want the crunch with a little zing
Herbs and spices: Salt and pepper, freshly chopped parsley, dill, and chives are optional but give this egg salad some great flavour
Avocado Egg Salad (no mayo)
Ingredients
- 4 large eggs
- 1 ripe avocado
- 1 Tbsp Greek yogurt optional for creaminess
- 1 Tbsp fresh lemon juice
- 1/2 celery celery rib finely chopped
- 1 Tbsp fresh parsley chopped optional
- Salt and pepper to taste
- Lettuce leaves rye crispbread, or whole-grain bread for serving
Instructions
- Boil the Eggs: Place the eggs in a pot and cover them with water
- Bring the water to a boil over medium-high heat. Once boiling, cover the pot, remove it from heat, and let it sit for 10-12 minutes
- After the time is up, transfer the eggs to a bowl of ice water and let them cool for about 5 minutes. Then, peel the eggs and chop them
- Prepare the Avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a mixing bowl. Mash it with a fork until you reach a creamy consistency
- Mix Ingredients: Add the chopped boiled eggs to the mashed avocado
- Stir in the Greek yogurt, lemon juice, celery, and parsley. Mix until well combined
- Season: Taste and add salt and pepper as needed
- Serve: Serve the egg salad on lettuce leaves for a low-carb option or spread it on whole-grain bread for a sandwich
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