By Avocado Egg Salad is a creamy, flavorful, and nutritious dish that’s perfect for breakfast, brunch, or a light lunch. Combining the goodness of ripe avocados and protein-rich eggs, this recipe offers a healthy alternative to traditional mayonnaise-based egg salads. It’s simple to make, packed with healthy fats, and can be served as a sandwich filling, on toast, or as a side dish.
Why Avocado Egg Salad?
Avocados are rich in healthy monounsaturated fats, fiber, and essential vitamins like Vitamin E, K, and B6. Eggs provide high-quality protein and vital nutrients such as choline and Vitamin D. When combined, they create a satisfying, nutrient-dense meal that keeps you full for longer without loading up on empty calories.
Ingredients
To make this creamy and delicious Avocado Egg Salad, you’ll need the following:
- 6 large eggs – hard-boiled
- 2 ripe avocados – peeled, pitted, and mashed
- 2 tablespoons Greek yogurt or light mayonnaise – optional, for extra creaminess
- 1 tablespoon Dijon mustard – adds tang and flavor
- 2 teaspoons lemon juice – prevents avocado from browning and adds freshness
- Salt and black pepper – to taste
- ¼ teaspoon paprika – optional, for a mild smoky kick
- 2 tablespoons fresh chives or green onions – finely chopped
- Fresh parsley or dill – for garnish
- Bread slices, lettuce leaves, or crackers – for serving
Step-by-Step Instructions
1. Boil the Eggs
Place the eggs in a pot and cover them with water. Bring to a boil over medium-high heat. Once the water reaches a rolling boil, reduce the heat to low and let the eggs simmer for about 10 minutes. After boiling, transfer the eggs to an ice bath for 5 minutes. This makes peeling easier and prevents overcooking.
2. Peel and Chop the Eggs
Once cooled, gently peel the eggs and chop them into small pieces. Set aside.
3. Prepare the Avocado Base
Cut the ripe avocados in half, remove the pits, and scoop the flesh into a large mixing bowl. Mash the avocados with a fork until creamy but slightly chunky for texture.
4. Add Flavor Enhancers
To the mashed avocado, add Greek yogurt (or mayonnaise), Dijon mustard, and lemon juice. Mix well until smooth and creamy. The lemon juice not only adds a refreshing tang but also slows down oxidation, keeping the salad green for longer.
5. Combine with Eggs
Add the chopped eggs to the avocado mixture. Gently fold everything together so the eggs are coated with the creamy avocado dressing without breaking them apart too much.
6. Season and Garnish
Sprinkle in salt, black pepper, and paprika. Adjust the seasoning to your preference. Finally, mix in chopped chives or green onions for a mild onion flavor and garnish with fresh parsley or dill.
Serving Suggestions
- On Toast: Spread the avocado egg salad on whole-grain or sourdough toast. Top with a sprinkle of microgreens for added crunch and nutrients.
- As a Sandwich: Use it as a filling between two slices of bread or in a pita pocket. Add lettuce, tomato slices, and cucumber for extra freshness.
- Low-Carb Option: Serve it in lettuce wraps or with cucumber slices for a keto-friendly snack.
- Side Dish: Pair it with grilled chicken, soup, or a light salad for a balanced meal.
Tips for the Best Avocado Egg Salad
- Choose Ripe Avocados: They should be slightly soft when pressed but not mushy. Overripe avocados may taste bitter.
- Use Fresh Lemon Juice: It enhances the flavor and keeps the green color vibrant.
- Don’t Overmix: Keep some chunks for texture.
- Storage: This salad is best eaten fresh, but if you need to store it, cover tightly with plastic wrap (press it against the surface to minimize air contact) and refrigerate for up to 1 day.
- Add-Ons: For extra crunch, add diced celery or red onion. For spice, sprinkle some chili flakes or hot sauce.
Nutritional Benefits
One serving of Avocado Egg Salad is rich in healthy fats, protein, fiber, and essential vitamins. It’s low in carbs, making it suitable for keto and paleo diets. Compared to traditional egg salad with heavy mayonnaise, this version is lighter, fresher, and heart-friendly.
Conclusion
Avocado Egg Salad is a quick, versatile, and nutritious dish that you can prepare in under 20 minutes. It’s perfect for meal prep, a healthy breakfast, or a satisfying lunch. With its creamy texture and zesty flavor, this salad is sure to become a favorite in your kitchen.
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