Mashed avocado egg salad
Creamy Mashed Avocado Egg Salad Recipe - A delightful blend of hard-boiled eggs, ripe avocado, tangy mustard, zesty lemon juice, and a hint of salt and black pepper. Perfect for a nutritious lunch or snack.
- 25 May 2025
- Cook time 10 min
- Prep time 15 min
- 2 Servings
- 6 Ingredients
Mashed avocado egg salad is a delicious and nutritious dish that combines the creaminess of avocado with the protein-rich goodness of eggs. This easy-to-make recipe is perfect for a quick lunch or a light dinner. With just a few simple ingredients, you can whip up a tasty and healthy meal in no time.
Ingredients:
Instructions:
- Place the eggs in a saucepan and cover them with cold water.
- Bring the water to a boil over medium-high heat.
- Once the water is boiling, reduce the heat to low and let the eggs simmer for about 10-12 minutes.
- Remove the eggs from the boiling water and place them in a bowl of ice water to cool for about 5 minutes. This makes them easier to peel.
- Once the eggs have cooled, peel them under running water to remove the shells more easily.
- Halve the peeled eggs and transfer them to a medium mixing bowl.
- Cut the avocado in half, remove the pit, and scoop out the flesh into a separate small bowl.
- Mash the avocado with a fork until it reaches your desired consistency. It can be smooth or slightly chunky depending on your preference.
- Add the mashed avocado to the chopped eggs in the mixing bowl.
- Add the mustard, lemon juice, salt, and black pepper to the bowl.
- Gently mix all the ingredients together until well combined. Be careful not to over-mix so the texture remains pleasant.
- Taste the egg salad and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to your taste.
- Serve immediately or refrigerate until ready to serve.
Tips:
- For best results, use ripe, but firm avocado to achieve a creamy yet chunky texture in your salad.
- To easily peel hard-boiled eggs, place them in a bowl of ice water immediately after boiling. The cold water helps separate the shell from the egg.
- Customize your salad by adding chopped herbs like cilantro or parsley for an extra burst of freshness.
- If you prefer a bit of crunch, mix in diced celery or red onion to add texture to your salad.
- For additional flavor, consider adding a dash of smoked paprika or a drizzle of olive oil before serving.
Mashed avocado egg salad is a versatile and flavorful dish that can be enjoyed on its own, over a bed of greens, or spread on whole-grain toast. With its combination of healthy fats, protein, and a hint of zesty lemon and mustard, this salad is both satisfying and nutritious. Give it a try, and you might just find a new favorite go-to meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 230kcal | 11% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 6g | 2% |
| Fiber 3.49g | 9% |
| Sugar 0.75g | 1% |
| Fat | |
| Fat 18g | 20% |
| Saturated 4.27g | 14% |
| Cholesterol 410mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 340mg | 62% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.49mg | 37% |
| Vitamin B3 0.89mg | 6% |
| Vitamin B6 0.20mg | 12% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 1.02ug | 42% |
| Vitamin C 8mg | 9% |
| Vitamin E 2.11mg | 14% |
| Vitamin K 11ug | 9% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.10mg | 11% |
| Iron, Fe 2.00mg | 18% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 390mg | 11% |
| Selenium, Se 33ug | 58% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 1.58mg | 14% |
| Water | |
| Water 120g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Veggie-filled egg muffins
Packed with protein and veggies, they are a nutritious way to start your day.
26 May 2025Maple-glazed roast pumpkin
Indulge in the perfect autumn dish with our Maple-Glazed Roast Pumpkin recipe! Featuring sweet maple syrup, aromatic fresh thyme, a touch of spice, and rich olive oil, this easy and delicious side dish is ideal for cozy dinners and festive gatherings.
08 Mar 2025Spinach and cheddar omelet
Quick to make and packed with protein, it's a flavorful, healthy option for any meal.
26 May 2025Mediterranean chickpea salad with feta cheese
Garnished with fresh spearmint and coriander for a burst of herbal flavor, this salad is a perfect healthy and delicious choice for any meal.
18 May 2025Keto ham swiss and broccoli casserole
Perfect for a quick and satisfying keto-friendly dinner.
31 Mar 2025