This Avocado Egg Salad Sandwich is absolutely delicious. It's creamy but so light, loaded with amazing flavors and fresh veggies. Perfect HEALTHY mayo-free meal packed with nutrients that is ready in less than 15 minutes!
[cmtoc_table_of_contents]
Egg salad is by far my favorite breakfast option when I have little time and zero inspiration to make breakfast/lunch. Making egg salad is no brainer really. With just a few pantry stapled ingredients, including eggs as main star, and in less then 15 minutes, you can make yourself a satisfying, very nutritious and above all HEALTHY meal.
And if you feel adventures enough you can add some extras and transform pail plain egg salad into real sensation. Flavorful Ginger Egg Salad is one option. And today I'm sharing yet another tasty egg salad recipe with you.
This tasty, creamy but light Avocado Egg Salad is absolutely incredible. It's super easy to make, so satisfying and so nutritious. It's perfect breakfast or lunch option. Stuff a bagel or toast with this creamy deliciousness and you'll have a complete meal. Here's what you'll need and tips how to make this nutritious goodness at home.
Avocado Egg Salad Ingredients
To make this delicious egg salad, you'll need only few basic ingredients:
- HARD BOILED EGGS: Eggs are incredibly filling. Actually whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient. Eggs are especially high in quality protein and contain all the essential amino acids our body needs. Altho eggs have bed reputation because they are high in cholesterol, it's important to keep in mind that cholesterol in the diet doesn't necessarily raise cholesterol in the blood. (1, 2) Eggs are great HEALTHY meal option no matter the bad rep. I used free-range organic eggs here.
- AVOCADO: Avocado is perfect replacement for mayonnaise in this recipe but also great addition to any meal. Avocado is loaded with healthy fats, fiber and various important micronutrients - like vitamin K, folate, vitamin C, especially potassium, an important mineral that most people don't get enough of. Make sure you use ripe avocado here because it will give desired creaminess.
- GREEK YOGURT: Greek yogurt is a great source of protein. It's also packed with probiotics - a healthy bacteria that boost our immune system and keep our gut and body healthy. It's also high in calcium. Calcium is key to building strong muscles and helping your vital organs function. I used natural greek yogurt here.
To add some flavor and extra punch I also added:
- DIJON MUSTARD: I love using Dijon mustard in egg salads. Its sharp and tangy flavor adds such an flavor sensation to otherwise plain tasting eggs. Don't skip it even if you're not a fan.
- DILL: Its herby taste uplifted this Avocado Egg Salad recipe to a whole another level. Dill lends perfect flavor and aroma to eggs especially in salads. It leaves such an amazing aroma in the mouth. I used fresh dill but you can easily use dry one.
- TURMERIC: Turmeric is really amazing spice. Its vivid yellow-orange color and subtle, earthy flavor goes so well with many ingredients. That makes turmeric such a versatile spice that also poses powerful anti-inflammatory and antioxidant properties. (3)
I also used lemon juice here to add a bit tanginess, add freshness and balance overall taste. Lemon juice will also keep avocado and this salad from browning which is great because you can keep salad leftovers in the fridge for days.
How to make Avocado Egg Salad Sandwich
- Hard boil the eggs. Add water to a small saucepan. Bring water to a boil. Carefully add 3 fridge-cold eggs to boiling water and cook the eggs for 8-10 minutes. When eggs are cooked, run them under cold water and break off the shells. Cut the eggs into small pieces.
- Half, pit, peel and cube avocado and add to a mixing bowl.
- Mash the avocado with a fork until chunky.
- Add in 2 tablespoons of Greek yogurt, freshly squeezed half lemon juice, 1 teaspoon Dijon mustard, ½ teaspoon dill and ¼ teaspoon turmeric powder. Mix with the spoon until creamy.
- Add in chopped hard-boiled eggs. Season it with salt and pepper. Mix gently with the spoon. Taste and add more salt and/or lemon juice if needed.
- Serve immediately at room temperature, or chill and serve cold.
- Store in an air-tight container and refrigerate for up to 3 days. The lemon juice will delay browning.
- Assemble sandwich. Add a hand-full of greens (spinach and/or arugula) onto sliced whole-grain bagel. Add 2 tablespoons of Avocado Egg Salad. Top it with slices of fresh tomatoes. Serve immediately.
Avocado Egg Salad Sandwich benefits
- super easy to make and requires only a few simple ingredients,
- rich in heart-healthy fats,
- rich in vitamin K, vitamin C, calcium, and iron,
- rich in HEALTHY omega-3 fatty acids,
- loaded with quality proteins and very nutritious,
- contains super spice – TURMERIC,
- kid-friendly, mayo-free,
- perfect breakfast to-go, or office lunch, picnic meal or BBQ party side dish,
- creamy and just delicious!
This Avocado Egg Salad Sandwich is creamy and delicious, light and so enjoyable. It packs so much good and HEALTHY ingredients but also amazing flavors. But this egg salad goes beyond its taste and looks.
Avocado Egg Salad Sandwich is perfect well balanced meal. It has everything your body needs – the right amount of healthy fats to energize you, proteins and amino acids to keep you full and fibers good for digestion. It's nutritious power horse that is delicious tasting thus ideal for breakfast or lunch. This egg salad sandwich WILL keep you full and satisfied for long time. Trust me.
Enjoy!
Avocado Egg Salad Sandwich
Ingredients
- 1 avocado ripe
- 3 eggs
- 2 tablespoon Greek yogurt
- Juice from half lemon
- 1 teaspoon Dijon mustard
- ½ teaspoon dill
- ¼ teaspoon turmeric
- Salt and Black Pepper to taste
Instructions
- Add water to a small saucepan. Bring water to a boil. Carefully add 3 fridge-cold eggs to boiling water and cook the eggs for 8-10 minutes. When eggs are cooked, run them under cold water and break off the shells. Cut the eggs into small pieces.
- Half, pit, peel and cube avocado and add to a mixing bowl.
- Mash the avocado with a fork until chunky.
- Add in 2 tablespoons of Greek yogurt, freshly squeezed half lemon juice, 1 teaspoon Dijon mustard, ½ teaspoon dill and ¼ teaspoon turmeric. Mix with the spoon until creamy.
- Add in chopped hard-boiled eggs. Season it with salt and pepper. Mix gently with the spoon. Taste and add more salt and/or lemon juice if needed.
- Serve immediately at room temperature, or chill and serve cold.
- Assemble sandwich. Add a hand-full of greens (spinach and/or arugulonto the sliced whole-grain bagel. Add 2 tablespoons of Avocado Egg Salad. Top it with slices of fresh tomatoes. Serve immediately.
Notes
As a measure, I used US cup (240ml).
Nutrition values are calculated just for Avocado Egg salad, without bagel and add-ons. Disclaimer: The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.
Nutrition
More healthy salad recipes
If you’ve tried this Avocado Egg Salad Sandwich recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!
Jordan says
I love avocado and I love egg salad so this is basically what I need in my lunch life. I'm a huge fan of easy sandwiches like this for quick meals!