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September 15, 2021

Avocado Egg Salad

Written by: Grace Burton, MS, RDN, LDN

Try this easy, flavorful recipe for a quick lunch option – if you boil the eggs ahead of time, you can make this meal come together in 5 minutes. The avocado incorporates heart-healthy fats into a typically mayonnaise-heavy recipe. Pair with whole grain bread, crackers, or a tortilla and add a fruit or veggie side for a balanced meal!

Prep Time: 10 minutes

Cook Time: 30 minutes

Makes: 3 servings


6 eggs

½ medium-sized avocado

2 tablespoons light mayonnaise

2 teaspoons Dijon mustard

Salt & pepper to taste

Everything but the bagel seasoning to top (optional)


  1. Place 6 eggs in a large pot and fill with cold water to cover by at least an inch.
  2. Bring eggs to a boil, cover, and remove from heat.
  3. After 10 minutes, place the eggs in an ice bath for an additional 10 minutes to cool and stop the cooking process.
  4. Remove the peel and mash the eggs in a large bowl with the avocado.
  5. Add in remaining ingredients and combine with a fork. Season to taste.

Nutritional Information:

Serving Size: ­­­­­­­­1/3 recipe

Calories: 230, Fat: 18g, Protein: 14g, Carbohydrates: 3g, Fiber: 5g, Sodium: 292mg

Adapted from:

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