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Mayo-Free Avocado Egg Salad

Mayo-free avocado egg salad makes an easy go-to lunch recipe. This easy, 3-ingredient recipe requires hardly any time or effort!


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?

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

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

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

Because I’m not a huge 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 | #glutenfree #dairyfree #healthy

How to Make Avocado Egg Salad:

1.) Hard boil the eggs. 

2.) Peel and chop the eggs. I find the easiest way to peel a hard boiled egg is if you put it in an ice bath for at least 15 minutes 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 | #glutenfree #dairyfree #healthy

Major Tip For Peeling Eggs:

While the eggs are boiling, make an ice bath by adding a bunch of ice to a large mixing bowl then filling it 2/3 of the way with cold water. Be sure the ice bath is nice and chilly!

Once the eggs have finished boiling, use a slotted spoon to immediately transfer them to the ice bath. Allow them to sit for at least 15 minutes, or until they are completely chilled.

Once the eggs are completely cool, give them a small crack on the counter, then peel! The peel should come right off in huge clumps so you don’t end up with bits and pieces of egg shell stuck to the egg.

Recipe Adaptations:

Change up the flavors by adding chopped green or red onion, garlic, chopped sun-dried tomatoes, kalamata olives, stone ground mustard, curry powder, etc. Get creative here!

If you do enjoy mayonnaise, add 1 to 2 tablespoons to yield a creamier texture.

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 | #glutenfree #dairyfree #healthy

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

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your all your support!

If you make this Avocado Egg Salad, please feel free to share a photo and tag @TheRoastedRoot on Instagram!

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

Avocado Egg Salad (mayo-free!)

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Mayo-free avocado egg salad made with only 3 basic ingredients. A great use for leftover hard boiled eggs!



  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. Taste the egg salad for flavor and add more lemon juice and/or sea salt to taste.
  5. Spread on toasted bread or eat on top of a green salad.
Nutrition Information
Yield 4 Serving Size 1 of 4
Amount Per Serving Calories 180Total Fat 14gUnsaturated Fat 0gCarbohydrates 5gFiber 3gProtein 9g

3-Ingredient Mayo-Free Avocado Egg Salad - paleo, keto, whole30

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Saturday 8th of August 2020

SENSATIONELL!!! Gerade gemacht - super lecker!!!!

Kathleen Miller

Sunday 4th of August 2019

Loved this recipe!! I added some onion, cilantro and a little bit of plain Greek yogurt!! Delicious lunch!


Sunday 4th of August 2019

Ooooh that sounds lovely!! Thanks for sharing, Kathleen! xo


Tuesday 25th of June 2019

This sounds very delicious!!. Thank you


Sunday 30th of June 2019

You got it! xo


Saturday 9th of March 2019

I have been eating more eggs and avocado in my weightless diet journey! I am absolutely an avocado ? fan! I actually did some organic wheat toast with avocado spread, a fried egg (with the yolk) and some bacon! MMMM GOOD!!!!

Rhonda Lillie

Sunday 17th of February 2019

I was just sitting here eating avocado toast and stumbled across this page. I’m glad I did because now I have a new recipe to try!

I love eggs and avocado and toast!


Sunday 17th of February 2019

I'm thrilled to hear it! Hope you enjoy!! xo

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