Avocado Egg Salad (mayo-free!)

Mayo-free avocado egg salad makes an easy go-to lunch recipe. This easy, 4-ingredient recipe requires hardly any time or effort!

Note: The photographs in this post were updated 3/17/2017. The recipe within this post remains the same, but some of the text and the photos have been updated – different look, same great taste!

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

Sometimes we need silly simple things in life to offset all the complicated ones. Lunch should be the easiest thing we do all day, can we agree? How about we put a spin on our lunch routine and enjoy this über simple and sinfully creamy All the Fats Egg Salad, which happens to be made out of just four simple ingredients?

All the Fats Egg Salad. Game.Change.Er.

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

Does the fact that I refer to this recipe as fatty dissuade you from making it? I certainly hope not. As we all know, I’m a fan of the fat. I read an article in the April issue of Cooking Light that studies show the cholesterol in eggs is not linked to heart disease. This great article from Men’s Health also states the choline in eggs helps your body metabolize fat for energy, so there’s no need to fear f the egg salad…unless you eat the entire bowl in one sitting…which I don’t recommend.

In addition, the high-octane monounsaturated fat in avocado is a healthy fat that helps lower bad cholesterol and also boosts your metabolism. Nothing like a little quality fat to help you burn fat. It’s a mind blow, I know.

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

Because I’m not a mondo fan of mayonnaise, I tend to get crafty in situations like this, and replace the mayo with Greek yogurt, or in this case: avocado. The egg salad turns out super thick and creamy with a little zesty flavor.

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthyPreparing this recipe only requires a few basic steps:

1.) Hard boil the eggs. 

2.) Peel and chop the eggs. Side note: I find the easiest way to peel a hard boiled egg is if you put it in an icebath immediately after it’s finished boiling. Chill the egg all the way before attempting to peel. Works every time!

3.) Mash the avocado along with the other ingredients in a bowl.

4.) Add the chopped eggs to the avocado bowl and stir everything together.

And that, as they say, folks, is all she wrote.

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

After making and shooting the recipe, I realized it would have been brilliant to add some tomato, jalapeno, and red onion to guacamole-ify the thing. Sigh. Hindsight = 20/20. Case in point: You can add all sorts of shinanigans to this avocado egg salad to make it your own.

I’ve made this avocado egg salad more times than I can count, and while I do love adding a dollop of it to a fresh green salad with seasonal vegetables, my all-time favorite way to consume it is on top of a piece of toasted gluten-free bread with watercress (or other microgreens) on top. You can get creative with your serving steaze by experimenting with various salads and sandwiches.

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

Love this avocado egg salad? Also check out my Herby Avocado Egg Salad Sandwiches recipe! 

Tools I Used to Prepare this Recipe:


Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

Avocado Egg Salad (mayo-free!)

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Author: Julia
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Ingredients

  • 6 eggs hard boiled
  • 1-½ ripe avocados peeled and mashed
  • 1 tablespoon fresh lemon juice or lime juice
  • ½ teaspoon sea salt to taste

Instructions

  1. Add the eggs to a medium-sized pot and cover with a few inches of water. Cover and place on high heat. Bring water to a full (but gentle) boil and cook for 10 to 12 minutes.
  2. Drain the water and immediately run cold water over the eggs. Transfer eggs to an ice bath and allow eggs to chill for 10 minutes. Refrigerate eggs until ready to use.
  3. Peel and roughly chop the hard boiled eggs.
  4. Add the avocado to a mixing bowl with the lemon juice and sea salt. Mash the avocado, leaving it slightly chunky if desired. Add the chopped hard boiled eggs and stir well to combine. Eat on toasted bread with watercress or greens of choice.

Avocado Egg Salad (Mayo-Free!) - an easy 4-ingredient lunch recipe | theroastedroot.net #glutenfree #dairyfree #healthy

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Comments

  1. Kelly @ Hidden Fruits and Veggies

    Ughhhhh. I like to refer to Easter-time as egg salad season. I go to my parent’s house, steal all of their hardboiled easter eggs, and take them home to mash and eat. I’m going on a trip this year, so I won’t be able to poach their eggs (<– see what I did there?). I better boil a million eggs so I can make this and not feel left out 😀

    Reply
  2. May Bingham

    Such good news about eggs not being “dangerous” anymore and avocado…. I could eat avocado, guacamole, more avocado more guacamole with every meal. Will make this delicious egg salad this weekend!! Thanks for your great recipes… 🙂

    Reply
  3. kate

    LOVE this!! I’ve been adding avocado to my tuna salad but never thought of egg salad – genius!! definitely making this and sharing! 🙂

    Reply
  4. Susan

    This sounds like a fabulous way to make egg salad. I’m saving the recipe, but unfortunately my husband is a huge fan of mayonnaise (you don’t want to see how much he puts on his burgers) and he strongly dislikes avocados. Bummer.

    Reply
  5. Izzy

    Agreed! Lunch should be so easy! and dinner and breakfast too? haha! I love that you used avocado instead of mayo in this! And open faced sandwiches are the best because you can just dig right in without all that extra bread 🙂

    Reply
  6. Sarah @ SnixyKitchen

    I was JUST telling my friend “I should make an egg salad but use avocado instead of mayo” !! You read my mind. And your All the Fats Egg Salad toast is making me drool. Now I definitely need to do this!

    Reply
      1. Julia Post author

        Hi Jodi, it will turn a little brown, but the citrus helps slow down the oxidation process. Let me know if you have any other questions!

        Reply
  7. Karen

    This was good! I halved the recipe though. 3 eggs, 1 avocado, 1 tablespoon (and a little more squirt of it) lemon juice. I liked it, thanks for the recipe!

    Reply
  8. Tracy

    I’m going to try this with deviled eggs. Just mix the yolk with the avocado instead of mayo. Can’t wait for Easter now!

    Reply
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  19. Mamie Patin

    I am from NIcaragua and we prepare avocado with hard boiled eggs, onion, lemon juice, salt and pepper. We do not smash the avocado, we cut it in chunks and that’s what we call “guacamol” not to be confused with “guacamole.” We eat this as a light dinner or during Lent. A similar version to your egg and avocado salad. I will try your recipe. I’m a big fan of avocado!

    Reply
    1. Julia Post author

      The Nicaraguan version sounds fantastic! So happy to hear you’re interested in the recipe, and thanks for the interesting info! Enjoy!

      Reply
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  23. Miller

    I did this without the lemon juice and added just a splash of yellow mustard for color as well as a little extra flavor. Also added diced red onion. Will never make egg salad with mayonnaise again. Thanks for the reicpe.

    Reply
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    1. Cheri

      I make chicken salad with avocado and it’s fantastic. So yummy. I basically make a chunky guac and mix with the chicken

      Reply
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  37. Bobbi

    I made this tonight with minor changes. I used 2 avocados and added 1 T fresh cilantro, 1 t sugar or sweetener, 1T mayo, 1 T finely chopped onion, and 1/2 c chopped tomato. So good on a flatbread with lettuce!

    Reply
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    1. Julia Post author

      Hi Fred,

      Absolutely! Because the avocado will start to taste funky after a few days, I would try to consume it in three days tops. But you can definitely prepare the egg salad a few hours to a day ahead of time 🙂 Enjyoy!

      Reply
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