Avocado Egg Salad (No Mayo!)

by Kayla Berman on May 11, 2026 0 comments

My quick and easy Avocado and Egg Salad recipe is delightfully creamy despite being made without any mayonnaise. All you need are 10 simple ingredients and 10 minutes to whip up a batch that’s perfect for sandwiches, wraps, and more. Better yet, each serving boasts a whopping 10 grams of fiber and 14 grams of protein, ensuring it’s as satiating as it is yummy!

When it comes to lunches, I prioritize speed, health, and flavor, and this avocado egg salad recipe delivers all three. The hardest part is peeling the eggs, which isn’t difficult at all—particularly since you don’t have to be precious about keeping them smooth and perfect. We’ll be mashing them, so looks don’t matter.

I also love how the avocado does such a great job of adding the creaminess I crave, but in a deliciously heart-healthy fashion. I guarantee you won’t even miss the mayo! Adding fresh herbs, zippy lemon juice, sharp onions, and tangy dijon mustard rounds out the flavor profile with plenty of savory punch to keep it interesting.

Whether you scoop it up with chips or crackers, sandwich it between soft slices of bread, or wrap it up in lettuce cups, I have a feeling you’re going to be as obsessed with this no mayo egg salad as I am. It’s my new favorite post-workout snack!

Love egg salad recipes as much as I do? Check out my high protein cottage cheese egg salad and egg salad with pickles next!

Why You’ll Love This Avocado Egg Salad Recipe

10 Ingredients – A short ingredient list means less fuss, but don’t let that fool you. The flavor is absolutely craveworthy!
No Mayo – If mayonnaise gives you “the ick,” egg & avocado salad is the perfect solution. You still get a delightfully creamy consistency from the fat in the avocado, but without any of the white stuff!
Macro Balanced – 14 grams of protein, 4 grams of net carbs, and 24 grams of heart-healthy fat mean this healthy egg salad is certain to satisfy even the biggest hunger.

Nutritional Deep Dive

This avocado egg salad delivers impressive health benefits in every bite. At just 320 calories per serving, it provides a satisfying balance of macronutrients with 14g of protein to keep you full and energized, 26g of healthy fats, and 14g of carbohydrates.

What really sets this recipe apart is the exceptional 10g of fiber per serving—that’s about one-third of your daily recommended intake! This high fiber content comes mainly from the avocado and supports digestive health, helps stabilize blood sugar levels, and promotes long-lasting satiety.

With minimal net carbs (just 4 grams!) and no added sugars, this egg salad is naturally low-carb and keto-friendly, making it perfect for anyone watching their carb intake or following a low-glycemic diet.

The fats in this no mayo egg salad are predominantly heart-healthy monounsaturated fats from the avocado, which can help lower bad cholesterol and reduce inflammation. The eggs contribute high-quality complete protein along with essential nutrients like choline, vitamin D, and B vitamins that support brain function and energy metabolism.

Beyond the macros, this recipe is packed with micronutrients including potassium from the avocado, antioxidants from the fresh herbs, and various vitamins and minerals from the eggs. The addition of lemon juice provides vitamin C and helps with iron absorption, while the red onion adds quercetin and other beneficial plant compounds. Lovely!

That said, there are plenty of ways for you to tweak the recipe to suit your personal dietary needs. Here are a few ideas to get you started:

For More Protein – Add an extra egg or two to bump up the protein significantly, or mix in some cottage cheese or Greek yogurt for a creamier texture that also boosts protein to around 20g per serving.
For More Fiber – Serve your egg salad on whole grain bread or stuff it into a high-fiber wrap, or add extra veggies like diced celery, bell peppers, or shredded carrots to increase the fiber content even further.
For Lower Calories – Use only one whole egg plus several egg whites instead of all whole eggs, or reduce the avocado to half and bulk up the salad with diced cucumber or celery to bring the calories down to around 200-250 per serving.
For Lower Carbs – This recipe is already naturally low-carb at 14g, but you can reduce it even further by using less avocado and adding more eggs, or skip the red onion to get it down to under 10g carbs per serving.

Ingredients & Substitutions

Large Avocado – The creamy green heart of our egg salad. No mayo needed! Make sure to choose one that is soft enough to give under gentle pressure.
Dijon Mustard – For a hint of savory tang. In a pinch, spicy brown mustard or deli mustard will do the trick.
Fresh Lemon Juice – Make sure you’re using fresh citrus—the bottled stuff doesn’t have the same zing. If you don’t have any on hand, you’re better off swapping in white wine vinegar or apple cider vinegar.
Large Boiled Eggs – I used pre-boiled eggs for convenience, which gets rid of the most time-consuming step. You should be able to find them at any grocery store!
Red Onion & Chives – Red onion offers a sharper allium flavor than chives, but both help cut through the richness of the eggs and avocado. If the flavor of raw onion is too much for your palette, soak the cut onions in cool water for 10 minutes to remove the bite, then drain and pat them dry.
Fresh Dill – One of my favorite fresh herbs! If you only have dried, use ⅓ as much.
Everything Bagel Seasoning – For crunch and a pop of savory flavor.
Kosher Salt & Fresh Black Pepper – Basic seasonings help to round everything out.

How To Make Egg Salad With Avocados

Step 1: Mash. Use a fork to mash the avocado. Feel free to leave it slightly chunky.

Step 2: Make Dressing. Combine the mashed avocado, mustard, lemon juice, salt, and pepper in a medium bowl and mix well.

Step 3: Chop hard boiled eggs into ¼ inch pieces. We want to keep a little texture, not have it be uniformly creamy all the way through.

Step 4: Mix. Add the chopped eggs, red onion, dill, and chives and stir together.

Step 5: Chill. Cover and refrigerate for 30 minutes prior to serving to give the flavors time to meld.

smashed avocado on a white plate with a silver fork.

mashed avocado, mustard, and seasonings added to a mixing bowl for making the dressing.

Optional Variations

Vegan – Replace the eggs with mashed chickpeas or firm tofu for a plant-based version that still delivers great texture and protein. Add a pinch of black salt (kala namak) for eggy flavor.
Allium-Free – If you’re on a low FODMAP diet, skip the chives and red onions. Swap in finely minced celery for the onion to replicate the crunch, then add a pinch or two of asafoetida (hing) to replace the onion-y flavor.

Expert Tips

The best way to boil your own eggs is to place the eggs in a saucepan and cover with cool water. Bring the water to a rolling boil, then immediately remove it from heat. Cover the pot and let the eggs sit for 12 minutes, then transfer to an ice bath to stop them from cooking. Once cool, crack all over and peel.
Don’t overboil your eggs! They end up tasting chalky and mildly metallic if you cook them until the yolk gets that grey-green ring around it.
Choose perfectly ripe avocados. The key to creamy, flavorful no mayo egg salad is using avocados that are ripe but not overripe. They should yield to gentle pressure but not feel mushy. If your avocados are too firm, let them ripen on the counter for a day or two, preferably next to a bunch of bananas. If they’re perfectly ripe but you’re not ready to use them, store them in the refrigerator to slow down the ripening process.
Don’t overmash the eggs or avocado. A little texture is pleasant and keeps it from tasting too “one-note.”
Add lemon juice immediately. The acid in lemon juice not only adds bright flavor but also helps prevent the avocado from browning. Mix it in as soon as you mash the avocado to keep your salad looking fresh and vibrant green for longer.
Season generously. Avocado and eggs are both mild-flavored ingredients that need proper seasoning to shine. Don’t be shy with the salt, pepper, and Dijon mustard—taste as you go and adjust until the flavors really pop. The fresh herbs and red onion add important layers of flavor, so don’t skip them. That said…
Remember that Everything But The Bagel seasoning contains salt, so use an easy hand with the salt at first. You can always add more, but you can’t take it away!
Chill before serving. While you can eat this immediately, letting it chill in the refrigerator for 30 minutes to an hour allows all the flavors to meld together beautifully. The cold temperature also makes it more refreshing, especially when served on toast or in a sandwich.

Serving Suggestions

For a classic approach, pile it high on toasted whole grain bread, sourdough, or an everything bagel for a satisfying avocado egg salad sandwich that’s ready in minutes. You can also stuff it into a pita pocket, wrap it in a low-carb tortilla, or serve it open-faced on crispy toast points for an elegant brunch option.

For a lighter, low-carb meal, scoop the egg salad into lettuce cups, endive leaves, or halved bell peppers for a refreshing crunch that lets the creamy filling take center stage. It’s also delicious stuffed into hollowed-out tomatoes or avocado halves for an Instagram-worthy presentation. Or, enjoy it straight from the bowl with a fork when you need a fast, protein-rich meal.

Beyond sandwiches and wraps, it’s fantastic served alongside crackers, cucumber slices, or veggie sticks as a protein-packed snack or appetizer that’s both nutritious and crowd-pleasing. You can also serve it over a bed of mixed greens with cherry tomatoes and a drizzle of balsamic vinegar for a complete salad bowl, or use it as a filling for deviled egg whites.

Storage and Reheating Instructions

Refrigeration: Store leftover avocado egg salad in an airtight container in the refrigerator for up to 2 days. Press plastic wrap directly onto the surface of the salad to minimize air exposure, or store it in an airtight container with a thin layer of lemon juice on top. If you do notice some browning on the surface when you’re ready to eat, simply stir it back into the salad—it’s purely cosmetic and doesn’t affect the taste or safety.
Freezing: Unfortunately, this recipe doesn’t freeze well due to the high water content in both avocados and eggs, which become watery and grainy when thawed.

FAQs

What are some common mistakes to avoid when making avocado egg salad?

Common mistakes when making avocado egg salad include using underripe or overripe avocados—underripe ones won’t mash smoothly and lack flavor, while overripe avocados can taste bitter and have an unpleasant mushy texture.

Overcooking the eggs is another frequent error that results in rubbery whites and that unappealing gray-green ring around the yolk, so be sure to cook them for just 10-12 minutes and use an ice bath to stop the cooking.

Many people also under-season their egg salad since both avocado and eggs are mild ingredients that need generous amounts of salt, pepper, and acid to bring out their flavors. Forgetting to add the lemon juice immediately can lead to rapid browning, turning your beautiful green salad an unappetizing gray-brown color.

Over-mixing or using a food processor can turn the salad into a paste-like mush instead of maintaining that desirable chunky, textured consistency. Finally, making too much at once is a common mistake since avocado egg salad doesn’t keep well beyond a day or two—the avocado will brown and the mixture can become watery, so it’s best to make only what you’ll eat fresh.

Are egg salad and avocado good together?

I sure think so! The creamy, buttery texture of avocado serves as a perfect replacement for traditional mayonnaise, creating a lighter yet equally rich and satisfying egg salad.

Can you make egg salad without mayonnaise?

Yep! Here we swap in creamy avocado to add richness without any mayo.

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