- How does replacing (or reducing) mayonnaise with ripe avocado change the flavour and nutritional profile of an egg salad?
- What serving methods (bread, wrap, lettuce cup, crackers) work best for this salad, and why might you choose one over another?
- How can you keep the avocado portion from browning after mixing, and how long is this salad best eaten after preparation?
Ingredients
4 hard-boiled eggs, peeled and chopped or sliced
1 large ripe avocado, diced or roughly mashed
2 cups baby spinach or mixed greens (optional base)
1-2 tbsp finely sliced red onion (or scallion)
1-2 tbsp fresh lemon juice (to taste)
Salt and freshly ground black pepper, to taste
Optional extras: chopped fresh herbs (parsley, dill, chives), a little Greek yogurt or mayonnaise if you prefer creamier texture, diced pickles or relish for tang.
In one version: replace most mayo with avocado and use Greek yogurt for lighter texture.
Another source notes that mashed avocado provides creamy texture and fewer calories compared to traditional mayo.
Instructions
- Prepare the eggs & avocado:
Have your hard-boiled eggs ready: peel them and chop or slice to desired size.
Cut the avocado in half, remove pit, scoop the flesh out. Dice or roughly mash depending on your preferred texture (some chunkiness is nice).
If using the mixed greens or baby spinach, you can place them into the serving bowl or plate first (or serve salad on a bed of greens).
- Combine the main ingredients:
In a mixing bowl, add the chopped eggs, the avocado (diced or mashed), the sliced red onion (or scallion), lemon juice, salt and pepper.
If using herbs or optional yogurt/mayo, add them now and stir gently to combine. The avocado provides the creamy base; if you want extra creaminess you can add a small amount of Greek yogurt or mayonnaise.
Mix until you reach your desired consistency — whether you prefer more chunky or more mashed. One source emphasises not over-mashing the avocado so you retain texture.
- Serve:
You can serve the salad on top of baby spinach or mixed greens, or use it as a filling in a sandwich/wrap, or scoop it onto crackers.
If using the greens as a base: place the greens in a serving bowl or on a plate, then spoon the avocado egg salad on top.
If serving on bread/rolls/tortilla/wrap: toast if desired, then spread the salad mixture and add extra toppings (for example: extra herbs, chopped tomatoes, cucumber slices).
- Storage & tips:
Because avocado tends to oxidise (turn brown) after being exposed to air, it’s best to eat this salad fresh or within 1-2 days.
To reduce browning: press plastic wrap directly onto the surface of the salad before covering the container, or add extra lemon juice.
This salad does not freeze well (avocado texture and egg quality will degrade).
Choose a ripe avocado (soft but not mushy) for best texture. The harder ones will not mash smoothly and may detract from the creamy feel.
Servings: ~4 (depending on portion size)
Prep Time: ~10-15 minutes (assuming boiled eggs are ready)
Total Time: ~10-15 minutes
Enjoy
