This healthy egg salad recipe uses mashed avocado instead of mayo! The avocado is so creamy, and tastes amazing seasoned simply with salt, onion powder, lemon juice, Dijon mustard, and fresh dill. It’s the best quick and healthy lunch recipe that keeps you full with fiber + protein.

avocado egg salad on three pieces of whole wheat toast next to a halved avocado on a white marble board

As a Registered Dietitian, I’m a huge fan of easy healthy lunch ideas, like my healthy tuna salad and healthy Greek yogurt egg salad.

To make these recipes a bit healthier, I swap out mayo for another creamy ingredient like Greek yogurt or mashed avocado. Sometimes I’ll make chickpea egg salad to add plant-based protein and fiber.

Mashed avocado is a winner because:

  • It’s creamy like mayonnaise
  • It has a mild flavor that pairs well with hard boiled eggs + simple seasonings (it also pairs well with tuna for an avocado tuna salad!)
  • It’s packed with heart-healthy monounsaturated fats + dietary fiber to keep you even fuller!

To really maximize the nutrition, I like to make an avocado egg salad sandwich on whole wheat bread, which adds 8-10 extra grams of protein and 6-8 extra grams of fiber. Even on it’s own, this recipe still provides a good amount of both protein (15 grams) and fiber (7 grams).

avocado egg salad ingredients measured out on light background

Step-by-step instructions

hard boiled eggs in a bowl of ice water
Cook hard boiled eggs and pop them in a bowl of ice water to rapidly cool them.
Mashed avocado in a white bowl with a fork
Mash avocado in a bowl using a fork until smooth. A few lumps are no problem!
mashed avocado with chopped dill, dijon, and seasonings in a bowl
Mix in chopped dill, lemon juice, Dijon mustard, salt, and onion powder with the avocado.
chopped hard boiled eggs on a wooden cutting board
Peel and chop hard boiled eggs into small pieces.
chopped hard boiled eggs on top of bowl of mashed avocado
Add the chopped eggs to the mashed avocado.
avocado egg salad mixed up in a white bowl
Mix the eggs into the mashed avocado and serve!
white speckled bowl of avocado egg salad with a fork

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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avocado egg salad on three pieces of whole wheat toast next to a halved avocado on a white marble board

Healthy Avocado Egg Salad (No Mayo!)

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  • Author: Alex Aldeborgh, RD
  • Prep Time: 5 minutes
  • Cook Time: 11 minutes
  • Total Time: 16 minutes
  • Yield: Serves 2
  • Category: Lunch
  • Method: Boiling
  • Cuisine: American
  • Diet: Vegetarian
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Description

This healthy egg salad recipe uses mashed avocado instead of mayo! The avocado is so creamy, and tastes amazing seasoned simply with salt, onion powder, lemon juice, Dijon mustard, and fresh dill. It’s the best quick and healthy lunch recipe that keeps you full with fiber + protein.

Ingredients

Scale
  • 4 large eggs
  • 1 ripe avocado
  • 2 tsp Dijon mustard
  • 1 tbsp lemon juice
  • 2 tbsp fresh dill, chopped
  • 1/4 tsp Diamond kosher salt
  • 1/4 tsp onion powder
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Instructions

  1. Make hard boiled eggs: Bring a pot of water to a boil, with enough water to submerge the eggs. Gently lower the eggs into the boiling water and cook for 11 minutes. Transfer the eggs to a bowl of ice water.
  2. Mash the avocado in a medium mixing bowl until creamy – some chunks are ok.
  3. To the mashed avocado, add the Dijon mustard, lemon juice, dill, salt, and onion powder. Mix together.
  4. Peel the hard boiled eggs and chop into small pieces.
  5. Mix the chopped egg right into the avocado. 

Notes

It’s best to enjoy this recipe the day you make it because the avocado will begin to brown. If you do prepare it ahead of time, store in an airtight container and mix before serving.

Nutrition Disclaimer

As a Registered Dietitian, I create nutritionally-balanced recipes using whole food ingredients to promote good health and well-being.  Additionally, I am a Certified Intuitive Eating Counselor. My nutrition philosophy encompasses an all-foods-fit approach, and I do not promote tracking calories, macronutrients, or other numbers. Nevertheless, I understand that this information can be educational and helpful for some people.

I cannot guarantee complete accuracy of the nutrition information provided here, as these numbers are estimates. Nutrition is individualized. If you have specific nutrition needs, please consult your physician or a Registered Dietitian. 

Nutrition

  • Serving Size: half of recipe
  • Calories: 314
  • Fat: 24.3 g
  • Saturated Fat: 5.3 g
  • Carbohydrates: 10.5 g
  • Fiber: 6.9 g
  • Protein: 14.7 g