Avocado Egg Salad Sandwich

My neighbor handed me a bagful of avocados one Saturday morning, way more than I could eat before they turned. I had a carton of eggs in the fridge and a memory of my mom's classic egg salad, but I wanted something lighter. That's when I mashed half an avocado into the bowl instead of loading it with mayo, and the creamy, tangy result was so good I never went back. Now it's my go-to when I need lunch fast and want something that feels indulgent but doesn't weigh me down.

I started packing these sandwiches for my daughter's school lunches, and she'd come home asking for them again. One day she told me her friend traded her a homemade brownie for half the sandwich, which I took as the highest compliment. It became our Sunday meal prep ritual, and I'd double the batch so we both had grab-and-go lunches for the week.

Ingredients

• 6 large eggs: The protein base of the salad, boiled until the yolks are just set and creamy, not chalky.
• 1 ripe avocado: This replaces most of the mayo and adds a silky richness plus healthy fats.
• 2 tablespoons plain Greek yogurt: Brings tang and creaminess without extra oil, and sneaks in some protein.
• 1 tablespoon mayonnaise (optional): A little goes a long way if you want that classic egg salad taste.
• 1 tablespoon fresh lemon juice: Brightens everything and keeps the avocado from browning too fast.
• 1 teaspoon Dijon mustard: Adds a subtle bite and depth that plain yellow mustard can't match.
• 1 tablespoon chopped fresh chives or green onions: A mild oniony note that doesn't overpower the delicate eggs.
• Salt and black pepper, to taste: Essential for bringing out all the flavors, don't skip the pepper.
• 8 slices whole grain bread, toasted if desired: Hearty enough to hold the filling without getting soggy.
• 1 cup baby spinach or lettuce leaves: Adds crunch and a fresh layer between the bread and the salad.
• 1 medium tomato, sliced (optional): A juicy pop of acidity that complements the creamy filling.

Instructions

Boil and Cool the Eggs:

Place the eggs in a saucepan and cover them with cold water by about an inch. Bring to a rolling boil, then cover the pan, remove it from the heat, and let the eggs sit for exactly 10 minutes before transferring them to an ice bath to stop the cooking.

Mash the Avocado Base:

In a large bowl, scoop out the avocado and mash it with the Greek yogurt, optional mayo, lemon juice, and Dijon mustard until it's smooth and creamy with just a few small lumps for texture.

Fold in the Eggs and Herbs:

Peel and chop the cooled eggs into bite-sized pieces, then gently fold them into the avocado mixture along with the chives or green onions, salt, and black pepper. Mix just until everything is evenly coated.

Prep the Bread and Greens:

Lay out your bread slices on a clean surface. On half of them, layer the spinach or lettuce leaves and tomato slices if you're using them.

Assemble and Serve:

Spoon the avocado egg salad generously over the greens, then top each with the remaining bread slices. Serve right away, or wrap them tightly and refrigerate for up to 4 hours if you're meal prepping.

Save

One afternoon I made these for a picnic with friends, and everyone was surprised it wasn't loaded with mayo. Someone said it tasted like the best parts of egg salad and guacamole had a baby, and that description stuck. It's proof that you can lighten up a classic without losing any of the comfort.

Storing and Meal Prep

You can make the avocado egg salad up to a day ahead and keep it in an airtight container in the fridge, though it's best within the first few hours while the avocado is still bright green. Press a piece of plastic wrap directly onto the surface of the salad to minimize browning. If you're packing sandwiches for later, keep the salad separate and assemble them just before eating so the bread doesn't get soggy.

Swaps and Substitutions

If you're dairy-free, skip the Greek yogurt and mayo and just use a little extra mashed avocado with a splash more lemon juice. For a spicy kick, stir in a pinch of cayenne or some finely diced jalapeño. You can also swap the bread for lettuce wraps, stuff it into a pita, or spoon it over crackers for a lighter option.

Serving Suggestions

This sandwich is filling enough on its own, but it pairs beautifully with a handful of potato chips, a cup of tomato soup, or a simple green salad with a lemon vinaigrette. I've also served the egg salad on its own over a bed of arugula for a low-carb lunch that still feels complete.

• Add sliced cucumber or radishes to the sandwich for extra crunch and a hint of peppery freshness.
• Toast the bread for a sturdy base that won't get soggy if you're traveling with these.
• Sprinkle a little smoked paprika or everything bagel seasoning on top of the filling for a flavor boost.

Save

This sandwich has become my answer to boring lunches and last-minute guests. It's proof that simple ingredients, when treated right, can turn into something you'll crave all week long.

Recipe FAQs

→ How do I prevent the avocado from browning?

The lemon juice in the salad helps prevent oxidation. Keep the assembled sandwich wrapped until ready to serve, or prepare just before eating. Store the filling separately and assemble when you're ready to enjoy.

→ Can I make this ahead of time?

Yes, prepare the egg salad filling and store it in an airtight container for up to 4 hours. Assemble the sandwich just before serving to keep the bread from becoming soggy and the avocado fresh.

→ What bread works best?

Whole grain bread provides great texture and nutrition. Toasted bread adds structural support to prevent sogginess. For a lighter option, try sourdough or multigrain varieties.

→ Can I substitute Greek yogurt?

Absolutely. Sour cream, mayo, or even cottage cheese work well. You can also omit dairy entirely for a vegan version using plant-based alternatives like cashew cream.

→ What vegetables pair well with this sandwich?

Spinach, arugula, and lettuce provide crisp greens. Tomato slices add juiciness and acidity. Cucumber, sprouts, or roasted red peppers also complement the creamy filling beautifully.

→ Is this suitable for meal prep?

The filling keeps well for 4 hours refrigerated. Assemble sandwiches on the day you plan to eat them, or pack components separately and assemble at lunch for the best texture and freshness.