Healthy Egg Salad

This creamy and simple Healthy Egg Salad recipe uses avocado instead of mayonnaise for a lightened up version of a traditional classic.

Egg salad has always be a favorite of mine, which is funny because we never ate it growing up.

It wasn’t until I was working at a retirement home that I even tried egg salad and from then on it became one of my favorite lunches.

Since the Easter Bunny will be making an appearance at our house next weekend, I needed to find a recipe to use up those hardboiled eggs that he leaves behind and egg salad was calling my name.

I wanted to lighten up  the traditional recipe to make a healthy egg salad but still giving that same great flavor and creamy texture.

Replacing the Type of Fat

Traditional egg salad is made with mayonnaise which contains a high amount of saturated fat.

Just one cup of mayo typically contains 1440 calories and 160 grams total fat – with 24 grams of that being saturated fat!

This healthy egg salad recipe uses avocado in place of mayonnaise.

A cup of avocado contains 234 calories and only 24 grams of total fat – with 14 grams of those being hearty healthy monounsaturated fat. Only about 3 grams of saturated fat is found within 1 cup of avocado.

Avocados also provide about 20 different vitamins and minerals.

Make it your Own

This healthy egg salad has become a great version of the traditional favorite. It’s so easy to make and can be customized to your liking.

I kept it simple and added lemon juice, a pinch of salt, a little dijon mustard and some chopped cilantro. Other ingredient ideas include chopped celery, onion, red bell pepper, fresh chives or even red pepper flakes to spice it up.

I typically serve mine as a lettuce wrap but it also makes a great sandwich, on top of toast (avocado toast 2.0), or even just on a spoon straight out of the bowl!

Print Pin

Healthy Egg Salad

Creamy healthy egg salad recipe made without mayo

Course lunch, Salad

Cuisine American

Keyword egg salad, healthy egg salad, healthy lunch

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 cups

Author Brynn at The Domestic Dietitian

Ingredients

• 6 Hard Boiled Eggs peeled and chopped
• 2 medium avocados
• 1 tbsp dijon mustard
• 1 tbsp fresh lemon juice
• 2 tbsp chopped cilantro
• pinch of salt

Instructions

• Add the avocados to a bowl and mash with a fork
• Add the remaining ingredients and mix together
• Season with additional salt as needed

How I Hard Boil Eggs

I’ve tried many different tutorials on hard boiling eggs and this one is my favorite –

• Place eggs in a medium pot and cover with water
• Place on stove and bring to a boil
• When water is boiling rapidly, turn off the heat, cover with a lid and allow to sit untouched for 11 minutes
• After 11 minutes, immediately remove eggs from pot and submerge eggs in large bowl of ice water. This cools then quickly and stops the cooking process
• Peel and use or store in fridge for later use