Healthy Eating: Avocado Egg Salad

Avocado Egg Salad

You know what is delicious? Mayonnaise. You know what is really bad for you? Mayonnaise. Since I’ve been on this whole health kick lately, I have been avoiding things like mayonnaise and all of the wonderful things that you can make with mayonnaise. But then I discovered Greek yogurt (about three years after the rest of the country) and have been substituting it for mayo in just about every recipe that I’ve tried. 100 grams of mayo has 680 calories and 75 grams of fat. The same amount of Greek yogurt has 59 calories and only .4 grams of fat. So it’s a no brainer. Sometimes all it takes to substitute yogurt for mayo is a little pinch more of salt. In a lot of cases you can’t taste the difference at all. Lunch at the studio today was one of my new favorite recipes using Greek yogurt … Avocado Egg Salad.

In addition to substituting mayo with Greek yogurt, you can crank your egg salad up another notch by tossing in an avocado, which will add even more rich and creamy taste and texture. And maybe throw in a couple chopped up dill pickles … you know, because. The avocado and the pickles will taste amazing and will also give your egg salad a beautiful green tint. Green means healthy right? I love this egg salad in healthy whole-wheat wraps, or on toast, topped with sprouts and fresh tomatoes or just straight out the bowl. This recipe will makes enough for several wraps or sandwiches, and is easily scalable up or down.

Avocado Egg Salad
Photograph by St. Louis Food Photographer Jonathan Gayman

Recipe: Avocado Egg Salad with Greek Yogurt


  • 10 large eggs
  • 1 avocado, chopped
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon dijon mustard
  • 2 small dill pickles, chopped
  • Salt and Pepper to taste


  1. Place eggs in a saucepan, and add water until the eggs are covered by an inch or so.
  2. Bring the water to a boil, then cover and let eggs sit in the water for 10 minutes.
  3. Transfer eggs to a bowl of ice water to cool down.
  4. Once eggs are cool enough to handle, remove shells and chop.
  5. Add chopped eggs to all of the ingredients in a large bowl and stir to combine.
  6. Add salt and pepper to taste.

Quick notes

If this is still too calorie heavy for you, leave out two or three of the egg yolks.

Preparation time: 10 minute(s)

Cooking time: 25 minute(s)

Diet type: Vegetarian

Number of servings (yield): 4

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