High Protein Avocado Egg Salad: The No-Mayo Version That's Actually Creamy and Satisfying
This egg salad skips the mayo and uses creamy avocado and tangy Greek yogurt instead. In just 15 minutes you'll have a high-protein, gluten-free lunch that's as satisfying as it is fresh. The secret is a gentle fold that keeps the avocado in distinct chunks and the eggs tender.
Equipment
- Medium Mixing Bowl
- Fork or potato masher
- Sharp Knife and Cutting Board
- Measuring spoons
- Rubber spatula
Ingredients
- 6 large eggs, hard-boiled and peeled
- 1 ripe but firm avocado
- 1/3 cup plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1/4 cup finely diced red onion
- 1/4 cup chopped fresh chives or parsley
- 1/2 teaspoon smoked paprika
- to taste salt and black pepper
Instructions
- Hard-boil the eggs: Place eggs in a steamer basket over boiling water, cover, and steam for 12 minutes. Transfer immediately to a bowl of ice water. Once cool, peel and set aside.
- Mash the avocado base: In a medium bowl, add the cubed avocado, Greek yogurt, and lemon juice. Mash with a fork until mostly smooth but with some small chunks remaining.
- Chop the eggs: Chop the peeled eggs into roughly 1/2-inch pieces. You want them to hold their own next to the avocado.
- Fold everything together: Add the chopped eggs, diced red onion, fresh herbs, smoked paprika, salt, and pepper to the bowl with the avocado mixture. Use a rubber spatula to fold gently until just combined. Stop as soon as everything comes together to avoid mushiness.
- Taste and adjust: Dip a clean spoon and taste. Add more salt, pepper, or lemon juice as needed.
- Let it rest (if you can wait): Let the salad sit at room temperature for 5 minutes before serving. The flavors settle and the texture firms up slightly.
Notes
Store in an airtight container with plastic wrap pressed directly on the surface for 2-3 days. The lemon juice helps preserve the avocado color. For best texture, use a ripe but firm avocado and avoid over-folding. If making without dairy, swap yogurt for a thick tahini-lemon dressing.