Easy, Avocado Boiled-Egg Salad Sandwich (No Mayo)
Using avocado as a substitute for mayonnaise, this healthy boiled-egg salad sandwich recipe is packed with protein, healthy fats, and fibre for a filling, balanced meal. The base recipe is both gluten- and dairy-free.
Unlike regular store-bought egg salads, this recipe uses simple, healthy, whole food ingredients.
It also provides a mix of dietary fibre, protein, healthy fats, and greens – all the essentials to a balanced meal that gives you sustained energy and satiety.
BONUS – I think it tastes even better than traditional egg salads, too!
The base recipe for this avocado egg salad is both gluten- and dairy-free. If you need to keep it gluten-free, simply serve it with a gluten-free bread or wrap.
Ready in under 20 minutes, this is a recipe that both adults and kids alike will love. If you want to make it even quicker, you can use pre-hard boiled eggs.
Want more egg recipe inspiration? Check out my roundup of easy, healthy egg recipes for more ideas!
What’s The Best Mayo Substitute?
While there is always a time and place for real mayonnaise, often I like substituting it with something that provides a little bit more nutrition.
With their thick, creamy texture, avocados are consistently my all-time favourite healthy mayonnaise swap. Another one of my favourites is protein-rich plain Greek yogurt.
I use both of these ingredients in this recipe to replace traditional mayo. If you’re curious how else you can use avocado and/or Greek yogurt in place of mayo, be sure to check out these recipes too:
I think you’ll love them!
How To Make Avocado Egg Salad
To make this recipe, you want to start by hard-boiling 4 eggs.
Here’s my go-to method of hard-boiling eggs:
- Place the eggs into a small saucepan, cover them with water, and bring the water to a boil.
- Once the water is boiling, cover the saucepan with a lid, reduce the heat to a simmer, and set your timer for 12 minutes.
- When your timer is up, drain the eggs and cover them with cold water to stop the cooking process.
While the eggs boil, you can get the rest of the ingredients ready. In a large bowl, add the insides of a whole avocado, chopped parsley, lemon juice, garlic powder, dijon mustard, salt, and pepper.
Next, peel the boiled eggs, and cut them into halves or quarters.
Add the cut eggs to the bowl with the rest of the ingredients, and start to mash with a fork until everything is well combined.
What To Serve With Avocado Egg Salad
If you want to keep things traditional, serve this avocado egg salad overtop of a high-fibre whole grain bread or a freshly toasted piece of sourdough!
Feel free to add some leafy greens or cucumber slices to the sandwich to up the veggie content even more.
Or, try switching things up by adding the avocado egg salad to a tortilla, collard wrap, or throw it on top of another salad to make it more filling.
You could even use it as a dip with healthy crackers or raw veggies (I think it would go great with celery slices!)
How To Store Leftovers
Leftovers of the avocado egg salad sandwich should be stored in an airtight container in the fridge. The recipe will keep for 1-2 days, with the lemon juice helping to prevent the avocado from browning.
Egg Nutrition Benefits
A standard serving of 2 large eggs contains 13 grams of complete protein, which provides essential amino acids to build and repair our muscles, organs, and body tissues.
Protein also helps to slow digestion, meaning you’ll feel fuller for longer when including a quality source of protein in your meals and snacks!
In addition to protein, eggs are also rich in other essential micronutrients like:
- vitamin A
- vitamin D
- vitamin E
- vitamin B12
Eggs are even a source of antioxidants like lutein and zeaxanthin.
Avocado Nutrition Benefits
Avocados are rich in monounsaturated fatty acids and are actually super high in dietary fibre (1 cup provides 40% of your daily fibre needs)!
This unique combination of monounsaturated fats and fibre makes them extremely heart-healthy, as both nutrients are linked to lower cholesterol and triglyceride levels.
Like the protein content of eggs, healthy fats and dietary fibre also work to slow digestion and keep you feeling satisfied for longer.
Avocados are also a great source of many different micronutrients, including:
- vitamin C
- vitamin B6
- vitamin K
- vitamin E
More Healthy Egg Recipes
- Brussels Sprouts & Sweet Potato Sheet Pan Hash
- Oven-Baked Root Vegetable Frittata
- Pesto Potato Hash Skillet
- Easy Coconut Curry Shakshuka
- Healthy One-Pan Taco Breakfast Skillet
- Spanakopita Frittata With Spinach & Feta
- Healthy Breakfast Egg Muffins
- Cold Chopped Quinoa Salad With Eggs
- High Protein Chimichurri Grain Bowl
- Sweet Potato & Kale Skillet Hash
Did you give this Avocado Boiled-Egg Salad Sandwich Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Easy, Avocado Boiled-Egg Sandwich (No Mayo)
- 4 large eggs
- 1 med-large avocado, ripe
- 1 heaping cup parsley, chopped
- 1 tbsp dijon mustard
- 1 lemon, juice only
- 1/2 tsp garlic powder
- Salt + pepper (adjust to taste)
- To serve: whole wheat toast, collard wraps, tortillas, etc.
- Place eggs into a small saucepan and cover with water. Bring to a boil, cover, and reduce heat to a simmer. Allow to cook for 12 mins (do not open cover).
- While eggs are cooking, chop parsley and add to a large bowl with avocado, lemon juice, dijon mustard, garlic powder, salt, and pepper.
- Once eggs are done, drain and cover with cold water to cool for about 1 min. Peel cooled eggs and add to bowl with other ingredients. Mash everything together, adjusting seasonings to taste.
- Spread avocado egg salad over slices of bread, or serve in wraps, etc.
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.