How to Make the Best Avocado Egg Salad (Without Mayo!)
If I’m being perfectly honest with everyone, I was never really that big of a fan of egg salads. It wasn’t until I discovered how incredibly tasty egg salad could be when you add in some avocado that I became a huge fan. Avocado egg salad is deliciously creamy and full of both protein and heart-healthy fats.
If you’ve never tried avocado egg salad before, then you’re in luck. This recipe will show you how to make the best avocado egg salad that you’ll ever try. And most impressively at all? You can make it without mayo–it’s really that good.
Of course you’re not going to be able to make an avocado egg salad without some eggs, which is why this recipe includes eight hard boiled eggs that have been peeled and chopped. And don’t worry, if you’re still one of those people who’s on the fence about whether or not eggs are actually healthy and should be a part of your diet, the answer is a resounding yes.
For years, eggs (along with beef and other varieties of red meat) had somewhat of a bad reputation because of their high saturated fat and dietary cholesterol content. At one point, saturated fat was considered public enemy number one when it comes to healthy eating.
However, thanks to modern research, we now know that both saturated fat and dietary cholesterol are in fact both vital nutrients to include in your diet, especially for men, as these fats are the building blocks of the hormone testosterone. (1)
One particular study actually found zero evidence that consumption of eggs increased your risk of developing cardiovascular disease; at least in healthy individuals. On the other hand, anyone who has a pre-existing medical condition like diabetes or hypertension should consume eggs in moderation as a precaution. (2)
Use Avocado Instead of Mayonnaise
Speaking of cardiovascular disease, I’m happy to report that adding avocado into this recipe instead of something like mayonnaise is another great way to keep your salad friendly for your heart health. Avocado is an excellent source of monounsaturated fatty acids, which have been shown to play a significant role in reducing cardiovascular disease risk factors like elevated cholesterol and blood pressure levels. (3)
With the hard boiled eggs and avocado providing your salad with plenty of protein and quality fat calories, all that’s left is to spice things up by adding in a couple of savory herbs, some lemon juice, and (optionally) a bit of sour cream.
For this particular egg salad recipe, you’ll be adding in two tablespoons each of chopped fresh parsley and dill. In a pinch, you could probably substitute something like cilantro for the parsley, but I have to admit that I love the combo of parsley and dill. Both of these herbs are amazing sources of essential vitamins, minerals, and disease-fighting polyphenols and antioxidants. (4)
The lemon juice is included for more than just giving your salad a nice tangy flavor as well. Whenever I make this salad recipe, I always make sure to use freshly squeezed lemon juice because of all the great health benefits that it offers. Not only can daily consumption of lemon juice help to lower blood pressure, but there’s also mounting evidence that lemon juice (and other citrus juices) could have potential in both treating and preventing cancer as well. (5)
Actually making the salad couldn’t be any easier – all you’ll have to do is combine all of the ingredients in one bowl, season it all to taste with salt and black pepper, and then simply serve it immediately. And trust me on this folks – as soon as you take your first bite, you’ll immediately see why mayo isn’t required here. Avocado is literally a perfect substitute to use; it’s thick, creamy, and tastes great!
As much as I enjoy this egg salad recipe (and believe me, I definitely enjoy a good egg salad way more than your average person), I also still like to mix things up from time to time. If you’re like me and you’d like to sample a variety of different healthy egg salad recipes, then I’ve got a few solid recommendations for you from around the web:
- Easy Keto Egg Salad (Hey Keto Mama)
- Keto & Whole30 Egg Salad (What Great Grandma Ate)
- Deviled Egg Salad (That Low Carb Life)
- Healthy Egg Salad with Greek Yogurt and Dill (Well Plated)
- Simple Egg Salad Sandwich (Incredible Egg)
With that out of the way, I usually like to wrap things up with all of our recipes by highlighting some of the most frequently asked questions or concerns that people usually have in regards to the recipe.
How Long Does Homemade Egg Salad Last?
Homemade egg salads like this avocado egg salad tend to last for the same amount of time as most store bought salads would.
When properly stored in the fridge, you can expect your egg salad to last between three to five days. So how do you determine if it’s three days or five? Easy – if you notice a strong odor when opening the container after a few days, then I would recommend throwing it out. Otherwise, five days should definitely be your hard cut off.
How about storing your avocado egg salad at room temperature? Well, it’s important to remember that bacteria can grow far more rapidly at room temperature than they otherwise would. With that in mind, I wouldn’t leave your egg salad out at room temperature for any longer than two to three hours, maximum.
Can You Freeze Homemade Egg Salad?
Related to the point above about how long you can store egg salad for, some people wonder about the possibility of freezing your homemade egg salad.
It’s certainly possible to freeze egg salad, but I actually don’t recommend doing so for a couple of different reasons. The first one being many of the ingredients used when making egg salad don’t end up having the same consistency once you thaw them out. Ingredients like eggs, avocado, and mayonnaise won’t maintain the same creamy consistency after being frozen.
If you’re really in a pinch, then by all means, go ahead and freeze your egg salad in order to extend the shelf life. Otherwise, I really wouldn’t bother, especially since you can typically leave egg salad in the fridge for up to five days (when properly stored).
Are There Any Other Ingredients I Can Add to My Homemade Egg Salad?
While I personally believe that this particular avocado egg salad recipe features the perfect combination of healthy ingredients, I’m also alllll about being flexible when it comes to healthy eating. For example, I already briefly mentioned how one option would be to swap out the fresh parsley in this particular recipe for something like cilantro instead.
The following list features a few of my other favorite ingredients to use whenever I’m making a homemade egg salad; some of them are classic picks, some of them add even more protein into the mix, and there are even a few choices that just might surprise you:
- Mayonnaise (check out some of our great homemade mayo recipes while you’re at it!)
- Dijon mustard
- Chopped green onion
- Celery stalks
- Curry powder (especially if you’re a fan of spicy foods)
- Bacon (self-explanatory!)
- Cheddar cheese
- Cottage cheese
Those are just some of the tasty ingredients that I like to throw into my egg salads. Feel free to customize this particular recipe however you see fit – and if you come up with something that tastes utterly amazing that’s not featured on that list, be sure to let us know.
Is Homemade Avocado Egg Salad Keto or Paleo-Friendly?
Since I know that quite a few of our readers are currently doing either the keto diet or the paleo diet, some of you may be wondering if this particular recipe (or homemade egg salads in general) is keto and/or paleo-friendly.
I’m happy to report that if you follow this recipe exactly, that it’s indeed 100% paleo and keto-friendly. The hard boiled eggs and avocado load the salad up with both plenty of protein and a solid amount of saturated and monounsaturated fats. The remaining ingredients contain carb amounts so low that it’s almost irrelevant.
However, it’s important to keep in mind that not all egg salad recipes are created equally. Just because this specific recipe is 100% keto and paleo-friendly doesn’t automatically mean that the next homemade egg salad recipe you try will be.
Just remember to keep a close eye on the ingredient list for whatever recipe you’re making, while also staying on top of tracking your daily macros. Just because one egg salad recipe might have a specific ingredient that adds a carb-heavy ingredient doesn’t necessarily mean you can’t enjoy it, so long as you stay under your net carb count for the day, you should absolutely feel free to enjoy that salad!
Avocado Egg Salad (Without Mayo!)
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 4 1x
8 hard boiled eggs, peeled and chopped
2 ripe avocados, halved, pitted and chopped
2 tbsp chopped fresh parsley
2 tbsp chopped fresh dill
2 tbsp lemon juice
2 tbsp sour cream (optional)
salt and black pepper to taste
- In a bowl, combine all the ingredients.
- Season to taste with salt and black pepper.
- Serve immediately.
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