This avocado egg salad is one of those recipes you make once and suddenly it’s on repeat. It’s creamy without the mayo, with mashed avocado and cottage cheese bringing all the richness. You still get that classic egg salad flavor you love, just lighter and fresher. Pile it onto toast, tuck it into a wrap, or grab a spoon and call it lunch.
Avocado egg salad is proof you don’t need mayo to make something rich and satisfying. The avocado steps in with that buttery texture and a dose of healthy fat, while the cottage cheese adds protein and keeps it light. I’ve been making it on the side of just about everything lately – it’s one of those easy little recipes that sneaks its way into every meal without even trying.
❤️ Why you will love this recipe
- No mayo: All the creaminess, none of the heaviness.
- Protein boost: Between the eggs and cottage cheese, you’ll stay full and happy.
- Heart-healthy fats: Avocado brings those good monounsaturated fats to the party.
- Simple ingredients: Everything’s easy to find and comes together fast.
- Versatile: Serve it on toast, in a wrap, or scoop it up with crackers.
- Kid-approved: Mild flavor and creamy texture make it a hit for all ages.
🗝️ Key ingredients & substitutions
- Hard-boiled eggs: The backbone of this salad. Separate the yolks and whites so you can blend the yolks for creaminess and keep the whites chunky for texture.
- Avocado: Replaces mayo with healthy fat and smooth texture. Use ripe avocados for the best flavor.
- Cottage cheese: Adds protein and a light, creamy finish. Plain Greek yogurt works too if that’s what you have.
- Dijon mustard: Gives a little tang and depth. Yellow mustard works in a pinch.
- Red onion: A pop of color and crunch. Swap for green onion or shallot if you want it milder.
- Chives: Bright and fresh. Fresh herbs like parsley or dill also work great here.
- Smoked paprika: Adds warmth and subtle flavor without overpowering. Regular paprika works fine too.
- Milk: Just a splash to loosen things up. Any neutral milk will do, dairy or not.
- Salt and pepper: Don’t skip them; they pull all the flavors together.
🥣 How to make avocado egg salad
- Blend the base: Add the cottage cheese, avocado, egg yolks, Dijon, smoked paprika, salt, and pepper to a food processor. Blend until smooth and creamy.
- Mix it up: Toss in the diced red onion, chives, and chopped egg whites. Pulse a few times so you still get those chunky bits.
- Adjust the texture: If it feels too thick, stir in a tablespoon of milk at a time until it’s just how you like it.
- Taste test: Grab a spoon and check the seasoning. A little extra salt or squeeze of lemon juice can brighten it up fast.
- Serve it your way: Scoop it into lettuce cups, wrap it in a tortilla, spread it on gluten-free bread, or pile it on toast.
- Add crunch: Chopped celery or a sprinkle of chives on top gives it a nice fresh bite.
- Chill if you want: Pop it in the fridge for 20 minutes before serving—it thickens slightly and tastes even better cold.
🪄 Recipe notes & tips
- Egg prep: Start with cold water when boiling eggs so they peel easier later.
- Peeling trick: Crack the shells and let them sit in cold water for a few minutes – the water sneaks under the shell and makes peeling a breeze.
- Texture: Don’t over-blend; a few chunks make it feel more like classic egg salad.
- Flavor boost: A dash of garlic powder or squeeze of lemon juice adds a little extra zip.
- Kid-friendly tip: Mash it a little smoother and spread it on crackers or toast for an easy snack.
- Make it fancy: Sprinkle with fresh herbs or smoked paprika before serving if you want it to look extra pretty.
🫙 Storage instructions
- Fridge life: Store in an airtight container for up to 3 days. The lemon juice helps keep the avocado bright and fresh.
- Avoid browning: Press a piece of plastic wrap directly against the surface before sealing to keep the air out and color in.
- Stir before serving: Give it a quick mix when you pull it from the fridge; the texture smooths right back out.
- No freezing: Eggs and avocado don’t thaw well, so just make what you’ll eat within a few days.
✨ Variations & pairings
- Greek style: Add a spoonful of plain Greek yogurt, a sprinkle of oregano, and a few chopped Kalamata olives for that briny, Mediterranean touch.
- Crunchy mix: Stir in diced celery or cucumber for extra texture.
- Spicy kick: A pinch of cayenne or a few drops of hot sauce wake it right up.
- Herb lover: Mix in dill, parsley, or basil for fresh flavor.
- Breakfast version: Spread it on warm Air Fryer Cottage Cheese Toast or Air Fryer Sweet Potato Toast and top with extra chives or a soft-boiled egg.
- Protein boost: Mix in chopped Air Fryer Frozen Chicken Breast or Instant Pot Shredded Chicken for a high-protein lunch that still feels light.
- Crackers: Spoon it onto gluten-free or whole-grain crackers for a quick, crunchy snack.
- Salad side: Add a scoop next to a Gluten Free Italian Pasta Salad, a tangy Pickled Beet Salad, or a simple Wedge Salad with balsamic glaze for a fresh, colorful plate.
- Veggie dippers: Use celery, cucumber, or bell pepper sticks to scoop it up – it doubles as a creamy, guilt-free dip.
- Lettuce cups: Spoon it into romaine or butter lettuce leaves for a light, refreshing bite.
❓ Frequently asked questions
Is this recipe good for people watching cholesterol?
Yep, it can be. I’d use more egg whites and fewer yolks if that’s something you’re keeping an eye on. The avocado gives you those good fats that your heart actually likes.
What’s the trick to peeling eggs cleanly?
Start with cold water, bring it to a boil, then cool the eggs down fast in more cold water. Tap them all over and roll them a little under your hand, and that shell will come right off like itwas meant to.
Can I make this ahead for a party or picnic?
Oh, totally. Just make it the night before and stick it in a sealed container. Give it a stir when you’re ready to serve, and no one will ever know it’s been chilling overnight.
Why is my egg salad watery?
Usually that happens when it’s been sitting too long or the eggs got a bit overcooked. No big deal though, just give it a stir or mash in a bit more avocado or an extra chopped egg white and you’re back in business.
😋 More salads and sides you will love
- Healthy Chicken Salad Recipe
- Roast Pumpkin Salad
- Whole30 Ranch Recipe
- Air Fryer Roasted Red Peppers
- Easy Coleslaw Recipe
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📖 Recipe
Avocado Egg Salad Recipe
This avocado egg salad is the kind of thing you make once and then keep finding excuses to make again. It’s creamy without the mayo, thanks to mashed avocado and a scoop of cottage cheese doing all the heavy lifting. It’s got that classic egg salad flavor you love, only lighter, fresher, and a whole lot friendlier to your heart and fridge life. Pile it onto toast, tuck it into a wrap, or just grab a spoon and call it lunch.
Ingredients
- 8 hard-boiled eggs yolks and whites separated
- ¼ cup red onion finely diced, about 1/2 small red onion
- 2 tablespoons fresh chives finely sliced – scissors work well
- ½ cup cottage cheese
- 1 avocado
- 2 tablespoons dijon mustard
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2-3 tablespoons milk any neutral-tasting kind
Instructions
- Begin by adding the cottage cheese, avocado, egg yolks, mustard, smoked paprika, salt, and pepper to a food processor, and blend until smooth. You could also use an immersion blender with a mixing bowl here.½ cup cottage cheese, 1 avocado, 2 tablespoons dijon mustard, 1 teaspoon smoked paprika, ½ teaspoon salt, ¼ teaspoon pepper, 8 hard-boiled eggs
- Add in the egg whites, diced red onion, and sliced chives. Pulse a few times making sure to leave some egg whites chunky.¼ cup red onion, 2 tablespoons fresh chives, 8 hard-boiled eggs
- If it's too thick, add 2-3 tablespoons of milk one tablespoon at a time until it reaches your preferred consistency.2-3 tablespoons milk
- Serve in a sandwich, wrap, in lettuce cups or as a dip with chips or crackers. Enjoy!
Notes
- Egg prep: Start with cold water when boiling eggs so they peel easier later.
- Peeling trick: Crack the shells and let them sit in cold water for a few minutes – the water sneaks under the shell and makes peeling a breeze.
- Texture: Don’t over-blend; a few chunks make it feel more like classic egg salad.
- Flavor boost: A dash of garlic powder or squeeze of lemon juice adds a little extra zip.
- Kid-friendly tip: Mash it a little smoother and spread it on crackers or toast for an easy snack.
- Make it fancy: Sprinkle with fresh herbs or smoked paprika before serving if you want it to look extra pretty.
STORAGE INSTRUCTIONS
- Fridge life: Store in an airtight container for up to 3 days. The lemon juice helps keep the avocado bright and fresh.
- Avoid browning: Press a piece of plastic wrap directly against the surface before sealing to keep the air out and color in.
- Stir before serving: Give it a quick mix when you pull it from the fridge; the texture smooths right back out.
- No freezing: Eggs and avocado don’t thaw well, so just make what you’ll eat within a few days.
Nutrition
Calories: 270kcalCarbohydrates: 8gProtein: 18gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 375mgSodium: 619mgPotassium: 449mgFiber: 4gSugar: 3gVitamin A: 937IUVitamin C: 7mgCalcium: 93mgIron: 2mg
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