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Looking for a new way to serve up eggs? This low carb egg salad with avocado only contains five simple ingredients, making it an easy meal or snack option! The avocado not only incorporates lots of nutrients, but it also makes this healthy egg salad super creamy, so you don’t even miss the mayo! Perfect meal or snack for the whole family! (Gluten-free, paleo, & vegetarian)
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Table of Contents
Super Easy Egg Salad Recipe
It’s so quick and easy to whip up a batch of this delicious low carb egg salad with avocado, and you can serve it up for breakfast, lunch, dinner or snacks! Talk about versatility.
Unlike your classic egg salad recipe, this version is made without mayonnaise and is loaded up with healthy ingredients. It’s great in sandwiches, on toast and added to salads or lettuce wraps for a quick lunch or dinner.
So easy, tasty and family friendly and you only need five ingredients!
For more similar recipes, you’ll also want to check out this Tuna Avocado Salad and Chickpea Avocado Salad.
Why We Love This Healthy Egg Salad Recipe
- Nutritious: Made without mayo, but still super creamy, this egg and avocado salad is a great source of healthy fats and protein. And it tastes great!
- Quick and easy recipe: Just boil the eggs and then mix everything together. Talk about an effortless meal option.
- Kid-friendly: Great for grown-ups, but little ones love this too! It’s a great option for baby-led weaning and easy kid-friendly lunches and snacks. Plus, it’s the perfect way to use up those leftover Easter eggs!
- Simple ingredients: You just need a handful of ingredients ingredients to make this homemade egg salad. Gotta love those 5-ingredient recipes!
Ingredient Notes
- Eggs: Eggs are an excellent source of protein and a great addition to a well balanced diet. Use free run eggs if you can.
- Avocado: Avocados contain healthy fats, folate and lots of other essential vitamins and minerals. For best results, use an avocado that’s ripe, but not brown and mushy. You can tell if the avocado is ripe by giving it a gentle squeeze, it should give slightly but not be mushy.
- Lemon Juice: Adds some extra flavour and acts as an acid that helps slow down the browning of the avocado. Use fresh lemon juice for the best flavour. In a pinch you can use bottled, but fresh is best! You can also sub in lime juice if that’s what you have on hand.
- Seasonings: Garlic powder, chives and salt and pepper. Adjust these to taste.
How to Make Egg Salad without Mayo – Step-by-Step Instructions
Step 1: Boil Eggs for Egg Salad
First you’ll want to boil the eggs. The method I like to use to make hard-boiled eggs is to place the eggs in the bottom of a small saucepan. Cover the eggs with about an inch of water.
Bring the water to a rolling boil and then remove the eggs from the heat. Cover and allow to sit for 12 minutes.
Step 2: Prepare Ice Bath
Once the 12 minutes are up, remove the eggs from the hot water and transfer them to a bowl of cold water with ice. This helps to stop the cooking process and also makes them easier to peel.
Remove the eggs from the water using a slotted spoon, crack them a little and remove the shell.
Step 3: Chop Eggs & Combine Ingredients
In a large bowl, roughly chop up the eggs into small pieces. Add a roughly chopped or mashed ripe avocado.
Next, add lemon juice, garlic powder and finely chopped chives (or sub in green onion). Season with salt and black pepper, to taste.
Mix it all together to combine until ingredients are evenly distributed.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best Egg Salad
- For super easy meal prep, hard boil eggs ahead of time. Avoid overcooking them to prevent that green ring from forming around the egg yolks.
- After the eggs are done cooking, place them in an ice bath (a bowl of ice water) for about 5 minutes. This will help stop the cooking process so they aren’t overcooked and also helps make them much easier to peel.
- Use avocados that are ripe enough to mash, but still green. You don’t want to use ones that are already brown and mushy or the egg salad won’t look all that appetizing. It will also stay fresh for longer if you use green avocados.
- You can either mash the avocado completely or leave some chunks of avocado in the salad for some added texture. I tend to prefer leaving some chunks of avocado throughout the egg salad mixture.
- You can play around with the fresh herbs and use whatever you have on hand. This egg salad is very flexible so you can add in fresh chopped fresh parsley, basil, or cilantro to switch up the flavour profile.
- This avocado salad is best if consumed within 1-4 hours of preparing it. If you plan to make this egg salad in advance, I recommend adding in the avocado just before serving for optimal freshness. If the avocado is added too far in advance, it will start to go brown.
Recipe FAQ
How long is egg salad good for?
According to FoodSafety.gov, if the egg salad has been properly stored, it should be safe to eat withinfour days.That being said, since avocado is used in this egg salad, it’s generally best consumed within 1-4 hours since the avocado may go brown if not served fresh. You can prepare the rest of the egg salad recipe and store it in the fridge for up to four days and then add the avocado in just before serving, if desired.
Is egg salad healthy?
The amazing thing about this delicious egg salad is that despite its short ingredients list, it’s packed full of nutrients!
From the avocado, you get those healthy fats, in addition to fibre, vitamin E and potassium.
The eggs are rich in protein, iron, choline and lutein. There’s also some vitamin D found in the yolk as well.
Plus, it’s a lower carbohydrate option if you’re watching your overall carb intake. Not bad for a 5-ingredient easy-to-prepare snack or meal option!
Can you eat egg salad warm?
You can serve egg salad warmor you can put it in the fridge and serve it cold. Either way, it’s delicious!
Storage Guidelines
You can store the low carb egg salad in the fridge in a bowl covered tightly with saran wrap (so that no air can get in) or an airtight container for one to two days. Because avocado doesn’t tend to last all that long before it starts to look a little funky, I wouldn’t recommend letting it sit in the fridge for any more than two days.
Typically, it’s best consumed within 1-4 hours of preparing it. Another option for optimal freshness is to combine all of the other ingredients other than the avocado and add the avocado in just before serving.
Serving Suggestions
The beauty of this avocado egg salad is that it can be eaten in so many different ways!
Some delicious ways to serve it include:
- Make egg salad sandwiches: Serve it on whole-grain bread or an everything bagel with a few slices of tomato and some micro greens. You can either make it an open-faced sandwich or smoosh it between two slices!
- Serve it on whole-grain crackers with some extra fresh chopped chives or halved cherry tomatoes to garnish. It looks fancy and makes a great appetizer or snack!
- For more of a breakfast option, you can serve it on a toasted whole-grain english muffin as a breakfast sandwich to go.
- If you’re watching your carb intake, serve it on a lettuce wrap. I like to use Boston or Bibb lettuce for lettuce cups or use romaine lettuce leaves instead. Alternatively, you can serve it up on one of these low carb bagels or sub in your favourite keto bread or wrap.
- Add it to a bed of greens like spinach or romaine lettuce, loading it with extra vegetables of choice.
- If feeding it to babies or young children, spread the avocado egg salad mixture onto toast fingers (AKA strips of toast)
- Or just eat your avocado egg salad just as it is!
Recipe Variations
This simple egg salad recipe is incredibly versatile, so feel free to switch it up depending on what you’re feeling!
- Vegetables – Add in some diced red or white onions, carrots, or celery to incorporate some extra colour, flavour and crunch.
- Spices – Add more garlic powder for a stronger garlic flavour. You can also add onion powder, paprika or turmeric to give it a little flavour twist.
- For extra tanginess – A touch of Dijon mustard, pickle juice, or diced dill pickles would make great additions.
- Herbs – Add more chives or sub in green onions, parsley, cilantro, fresh dill or basil.
- To make it more creamy – Add extra avocado, or a touch of Greek yogurt or mayo.
More Delicious Egg Recipes
- Scrambled Eggs without Milk
- Mini Egg Bites
- Healthy Freezer-Friendly Breakfast Burritos
- Turkey Sausage Egg Muffins
- Spinach Zucchini Frittata Fingers
- Egg White Wraps
Did you make this recipe? Scroll down to leave a rating and review!
Course Appetizer, Main Course, Salad
Low Carb Avocado Egg Salad Recipe {Easy + Healthy}
By: Elysia
Servings 4 servings
Looking for a new way to serve up eggs? This low carb egg salad with avocado only contains five simple ingredients, making it an easy meal or snack option! The avocado not only incorporates lots of nutrients, but it also makes the egg salad super creamy, so you don't even miss the mayo! Perfect meal or snack for the whole family! (Gluten-free, paleo, & vegetarian)
Prep Time 15 minutes mins
Cook Time 5 minutes mins
Total Time 27 minutes mins
Ingredients
- 4 large eggs
- 1 ripe avocado peeled and pitted
- 1 tablespoon lemon juice (or more to taste)
- 1/2 teaspoon garlic powder (or more to taste)
- 3 tablespoons finely chopped chives
- Salt and pepper to taste
Instructions
Place eggs in the bottom of a small saucepan and cover with an inch of water. Bring to a rolling boil over medium high heat.
Remove from heat, cover and let the eggs sit in the water for 12 minutes.
Place the eggs in a bowl of ice water for several minutes to cool (this also makes it easier to peel the eggs).
Peel the eggs, removing the entire shell. Chop the eggs roughly and set aside.
Place the avocado in a bowl and mash with a fork, leaving some chunks if desired. Mix in the chopped eggs, lemon juice, garlic powder and chopped chives. Season with salt and pepper to taste. Taste and adjust flavours accordingly, adding more lemon juice if you want a more zesty flavour, more garlic powder if you prefer a stronger garlic taste, and additional fresh herbs for intensified flavour.
Serve on a sandwich, crackers, salad or lettuce wrap. Enjoy!
Notes
- For super easy prep, hard boil the eggs ahead of time. Avoid overcooking them to prevent that green ring from forming around the yolk.
- After the eggs are done cooking, place them in an ice bath (a bowl of ice water) for about 5 minutes. This will help stop the cooking process so they aren’t overcooked and also helps make them much easier to peel.
- Use avocados that are ripe enough to mash, but still green. You don’t want to use ones that are already brown and mushy or the egg salad won’t look all that appetizing. It will also stay fresh for longer if you use green avocados.
- You can either mash the avocado completely or leave some chunks of avocado in the salad for some added texture. I tend to prefer leaving some chunks of avocado throughout the egg salad mixture.
- You can play around with the fresh herbs and use whatever you have on hand. This egg salad is very flexible so you can add in fresh chopped parsley, basil, or cilantro to switch up the flavour profile.
- This avocado salad is best if consumed within 1-4 hours of preparing it. If you plan to make this egg salad in advance, I recommend adding in the avocado just before serving for optimal freshness. If the avocado is added too far in advance, it will start to go brown.
Nutrition
Calories: 145kcalCarbohydrates: 5gProtein: 7gFat: 12gSaturated Fat: 2gCholesterol: 164mgSodium: 74mgPotassium: 304mgFiber: 3gSugar: 1gVitamin A: 376IUVitamin C: 6mgCalcium: 31mgIron: 1mg
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This recipe was originally posted in February 2019 and was updated March 2023 to include better tips and photos.
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