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.

  • 26 Mar 2025
  • Cook time 10 min
  • Prep time 15 min
  • 2 Servings
  • 6 Ingredients

Mashed avocado egg salad

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:

4 eggs
200g
1/2 avocado
100g
1 tsp mustard
5g
3 tsp lemon juice
16g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Cook the Eggs:
- 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.
2. Peel and Cut the Eggs:
- 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.
3. Prepare the Avocado:
- 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.
4. Combine Ingredients:
- 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.
5. Serve:
- 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 Size160 grams
Energy
Calories 230kcal11%
Protein
Protein 14g9%
Carbohydrates
Carbohydrates 6g2%
Fiber 3.49g9%
Sugar 0.75g1%
Fat
Fat 18g20%
Saturated 4.27g14%
Cholesterol 410mg-
Vitamins
Vitamin A 180ug20%
Choline 340mg62%
Vitamin B1 0.12mg10%
Vitamin B2 0.49mg37%
Vitamin B3 0.89mg6%
Vitamin B6 0.20mg12%
Vitamin B9 110ug28%
Vitamin B12 1.02ug42%
Vitamin C 8mg9%
Vitamin E 2.11mg14%
Vitamin K 11ug9%
Minerals
Calcium, Ca 54mg4%
Copper, Cu 0.10mg11%
Iron, Fe 2.00mg18%
Magnesium, Mg 27mg6%
Phosphorus, P 210mg17%
Potassium, K 390mg11%
Selenium, Se 33ug58%
Sodium, Na 240mg16%
Zinc, Zn 1.58mg14%
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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