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. | |
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