Avocado and Spinach Egg Salad
Description
Avocado and Spinach Egg Salad is a creamy, fresh, protein-packed twist on classic egg salad. Made with ripe avocado, tender spinach, hard-boiled eggs, and simple seasonings, this healthy recipe is perfect for sandwiches, wraps, lettuce cups, or meal-prep lunches. The avocado adds rich creaminess without needing much mayo, while spinach boosts flavor, color, and nutrition.
Ingredients
- 6 hard-boiled eggs, chopped
- 1 ripe avocado, mashed
- 1 cup fresh spinach, finely chopped
- 2 tbsp Greek yogurt or mayonnaise
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- ¼ tsp garlic powder
- ¼ tsp black pepper
- ½ tsp salt
Optional Add-Ins:
- Chopped green onions
- Crumbled bacon
- Diced celery
- Red pepper flakes
Instructions
- Peel and chop hard-boiled eggs into small pieces.
- In a medium bowl, mash avocado until mostly smooth.
- Add Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt, and pepper. Mix well.
- Stir in chopped eggs and spinach.
- Mix gently until everything is coated and creamy.
- Taste and adjust seasoning if needed.
- Serve immediately or chill before serving.
Servings
Serves 4
Prep Time
- Prep Time: 15 minutes
- Total Time: 15 minutes
Nutritional Information (Per Serving Approx.)
- Calories: 220
- Protein: 11g
- Carbohydrates: 5g
- Fat: 17g
- Fiber: 3g
- Sugar: 1g
Benefits
- High in protein and healthy fats
- Rich in vitamins from spinach and avocado
- Naturally low-carb and keto-friendly
- Great for quick lunches and meal prep
- Creamy without heavy mayonnaise
Tips
- Use perfectly ripe avocado for best texture.
- Add extra lemon juice to keep avocado fresh and green.
- Chill for 20 minutes before serving for enhanced flavor.
- Mash eggs slightly for a creamier consistency.
Serving Suggestions
- On toasted bread or croissants
- In lettuce wraps
- Stuffed inside pita pockets
- With crackers or cucumber slices
- Over mixed greens as a salad bowl
Q&A
How long does avocado egg salad last?
It’s best enjoyed within 1–2 days because avocado can brown over time.
Can I make it without mayo?
Yes! Avocado already provides creaminess, so mayo is optional.
Can I use frozen spinach?
Fresh spinach works best, but thawed frozen spinach can be used if squeezed dry.
Is this recipe keto-friendly?
Yes, it’s naturally low in carbs and high in healthy fats.
Can I meal prep it?
Yes, but store tightly covered with plastic wrap pressed against the surface to reduce browning.
Storage
- Refrigerator: Up to 2 days
- Do not freeze
- Store in airtight container with extra lemon juice to help freshness