Tis easy Avocado Egg Salad is a healthy breakfast, lunch or snack that you can throw together in 15 minutes and is sure to hit the spot whether you stuff it into a sandwich or devour it with a spoon! Vegetarian, paleo, low-carb and keto with Whole30 options.
Updated July 2022
Creamy Keto Egg Salad With Avocado
My family is crazy about eggs – so much so that we prepare a big batch of Instant Pot Hard-Boiled Eggs every single week! Some of them are then transformed into this addicting avocado egg salad. It’s such a versatile dish, and it’s wonderfully convenient for busy weekdays.
The avocado gives it an extra smooth and creamy texture while providing healthy fats to keep your body energized. The Dijon mustard ensures that every bite is infused with tangy goodness. Whether you’re making lunch for your family or contributing to a festive potluck, this simple egg salad will have everyone singing your praises.
Is Eating Egg Salad Good for You?
With this recipe, the answer is always yes. Unlike other egg salads, it keeps the use of mayonnaise to a minimum with plenty of alternative options for anyone who wants a completely mayo-free dish. This drastically reduces the salad’s calorie content, leaving room for healthier ingredients that provide even better flavor.
Avocados are known to help regulate blood pressure and bolster heart health. Eggs are full of essential nutrients that boost immunity and support brain function. All in all, this dish is loaded with vitamins, minerals, protein, potassium, antioxidants and so much more. You can also easily adapt it to suit your specific dietary needs!
What You’ll Need
Our fridge is always stocked with either Instant Pot or Air Fryer Hard-Boiled Eggs, but we’ll go over how to cook them on the stovetop in the recipe below in case you don’t have any on hand. Note that the amounts associated with each ingredient can be found in the recipe card that follows this post.
- Eggs: Hard-boiled and roughly chopped.
- Small Avocado: Cut it in half, pit it and peel it right before you use it.
- Whole30 Mayonnaise: If you’re not Whole30, feel free to swap this out for sour cream or dairy-free yogurt.
- Dijon Mustard: Added to taste.
- Lemon Juice: Freshly squeezed.
- Salt & Pepper: To taste.
- Fresh Dill: Chopped.
How to Make Healthy Egg Salad
This creamy egg salad comes together in 15 minutes if your eggs are pre-cooked. If you have to cook them on the spot, just remember to let them cool completely before you add them to the salad.
Cook the Eggs if Needed
- Boil: Cover the eggs with very hot tap water in a saucepan. Bring the water to a boil, then turn the heat off, close the lid and remove the saucepan from the heat.
- Let Sit: Allow the saucepan to sit undisturbed for 18 minutes.
- Let Cool: Uncover the saucepan and pour out the hot water. Run the eggs under very cold water or place them in an icebath and allow them to sit for 5-10 minutes, until they’ve cooled to room temperature.
- Peel & Chop: Peel and chop the cooled eggs.
Make the Salad
- Mash Avocado: Use a fork to mash the avocado in a large bowl.
- Add Eggs, Lemon Juice, Mayo & Mustard: Add the chopped eggs, lemon juice, half a tablespoon of mayonnaise and half a tablespoon of mustard. Mix to combine.
- Add Remaining Ingredients: Season to taste with salt, black pepper and chopped dill. You can add the remainder of the mayonnaise and dijon mustard if you’d like a creamier consistency.
- Enjoy! Serve your egg salad at room temperature or chill it in the fridge and enjoy it cold.
Tips for Success
This recipe really doesn’t leave room for error, but it’s still helpful to review some general tips and tricks:
- Cook the Eggs Ahead of Time: Hard-boiled eggs stay fresh in the fridge all week, so it only makes sense to incorporate them into your meal prep routine! That way, you can get this ultra-satisfying egg salad on the table in minutes.
- Pick a Good Avocado: You want your avocado to be ripe, but not overripe. If it seems mushy when you cut it open, then it’s better suited for Guacamole.
- Season to Taste: Go ahead and give your egg salad as many taste tests as you need to make sure it’s perfectly seasoned. Just try not to devour it all in one sitting!
There are plenty of extra fixings that would taste amazing in this salad. Here are some tempting options!
- Shredded Chicken
- Chopped Pickles
- Bacon Bits
- Diced Tomato
- Chopped Cilantro
- Grated Carrots
- Pesto Sauce
- Pickle Relish
- Diced Ham
- Chopped Spinach
Ways to Serve Avocado Egg Salad
You can take this salad in so many different directions, and they’re all delicious! One of my personal favorite things to do with it is make egg salad sandwiches. Just stuff the salad between two slices of Keto Bread, add in some kale and cabbage slaw and enjoy!
Scooping the egg salad into lettuce wraps is another fail-proof way to dress it up a little. Unless you’re Whole30, you could also use it as a stuffing for pita bread. If you’re trying to dig in as soon as possible, simply serve it by itself and savor the beautiful blend of textures and flavors.
Make sure you don’t leave your egg salad at room temperature for longer than 2 hours. Place it in an airtight container and keep it chilled in the fridge. It will last this way for up to 3 days. The avocado will start to brown after a day or two, but it’ll still taste great.
Does This Freeze Well?
I can’t say it does. If you try to store this dish in the freezer, the eggs will take on a rubbery texture and release moisture into the salad, making it watery and unappetizing.
More Easy Egg Recipes
Whether you stuff it into a sandwich or devour it with a spoon, this easy Avocado Egg Salad is sure to hit the spot. It's a healthy breakfast, lunch or snack that you can throw together in 15 minutes! Vegetarian, paleo, low-carb and keto with Whole30 options.
- 4 hard boiled eggs roughly chopped
- 1 ripe small avocado
- 1/2 - 1 tablespoon homemade or Whole30 compliant mayonnaise (can also use Dairy-Free yogurt like Kite Hill OR sour cream if not Whole30)
- 1/2- 1 tablespoon Dijon mustard to taste
- 1 tablespoon fresh lemon juice
- sea salt to taste
- freshly cracked black pepper to taste
- 2 teaspoons fresh chopped dill to taste
Cover the eggs with very hot tap water in a saucepan. Bring to a boil, turn the heat off, cover with the lid and remove from heat.
Allow to sit for 18 minutes. Uncover and pour out hot water. Run eggs under very cold water and allow to sit for 5-10 minutes until cool. Peel and chop.
In a large bowl, mash the avocado using a fork. Add chopped eggs and start with 1/2 tablespoons mayonnaise (yogurt or sour cream), 1/2 tablespoon mustard, and lemon juice and mix to combine. Season with salt, black pepper, and dill, to taste. You can add the remainder of the mayonnaise and dijon mustard if you prefer the egg salad more creamy.
Serve immediately at room temperature, or chill and serve cold.
Enjoy alone, scoop into lettuce wraps or spread between two slices of keto/paleo bread with kale & cabbage slaw for an avocado egg salad sandwich.
Don't leave egg salad at room temperature for longer than 2 hours. Refrigerate leftovers in an airtight container for up to 3 days. The avocado will start to brown after a day or two, but it'll still taste great.