~ Packed with nutrition, this creamy egg salad is fantastic as a dip, or on a sandwich! You’ll never even miss the mayo! So easy – just 6 simple ingredients! ~
This Recipe Is: • Make Ahead • Vegetarian • Gluten Free (Depending on Your Choice of Bread/Dippers) •
With Easter just around the corner (and our post on the secrets of perfect hard-cooked eggs having just gone up on Tuesday), Shelley and I really wanted to share an egg salad recipe with you.
When we first started discussing this idea, we knew we had to find a way to reduce (or preferably eliminate!) the mayonnaise. It’s just not the healthiest of ingredients. Sure, it tastes delicious in egg salad, but we knew there had to be a better way … and we had to break up with the mayo. (Sorry mayo, but your time has come and gone.)
So during a brainstorming session (Shelley and I have those often!), I brought up egg salad again, and all of a sudden it came to me.
Mmmmm … so rich and perfectly creamy.
Yes, the beautiful and awesomely healthy avocado would be in my version of egg salad! Avocados are nutrient dense, contain good-for-you fats, and are fabulously delicious.
I crossed my fingers and hoped this would work. It just had to work … (Spoiler alert: It did work!!!)
Shelley was super stoked about this idea, too, and she excitedly awaited samples.
My husband and I had sandwiches with “Egg-Salad-Made-with-Avocado-and-Greek-Yogurt” Version 1 for dinner (it would need a more fun name, for sure!), and we liked it a lot, but I guess it just wasn’t quite the egg salad I’d expected it to be. Hmmmmm …
I dropped off some samples to Shelley, and told her to try them, cautioning that I just wasn’t sure it was the perfect egg salad yet. I begged her not to judge me.
(Here’s the thing about Shelley and me. We share all the foods we test for the blog. Everything. Even the fails. And then we laugh and laugh over how funny the terrible meals are, and really celebrate the victories – no matter how small.)
Throughout the evening, Shelley kept texting me about how much she and her husband were loving it. They’d skipped the sandwich idea and were scooping it up on flat pretzels and tortilla chips, and claimed it was totally delicious. They wished I’d brought more.
She sends me “OMG. I WANT this recipe. I don’t even care if we post this. I just want to eat THIS!!!!”
Ok then. Must be even better than I thought. So I went back into the kitchen.
Egg Salad Versions 2 – 5 weren’t so yummy (not so egg-cellent!), and 6 – 9 showed some improvement (you know … but still not totally egg-ceptional), and just needed a little bit more of … something. (If you’re keeping track, I’ve used about 748,932 eggs by this point.)
And all through my different experiments, Shelley kept asking me for that first recipe. Version 1. It just kept coming back to that. We both loved the simplicity of it. The true flavors really did shine. Ok, maybe I needed to go back to the beginning. To Version 1.
So that’s what I did … almost. It’s not quite what it started out to be. No, it’s way better! A couple tiny tweaks, and Version 1 became Version Magical.
And so now, my dear friends, I bring you Egg Salad Version 10. Also known as Version Magical. Also known as Egg-amole. Also known as Mexican Egg Salad.
‘Cause see, here’s the thing. This is so awesome as a guacamole-like dip, but … then it can pull the old switcheroo and be a fabulously scrumptious egg salad sandwich (just as good as I’d imagined it would be).
And really, you don’t even have to decide! You can make enough for both an appetizer and a yummy sandwich! No problem, since this egg salad is truly a snap to whip up. Simply dice up some perfect hard-cooked eggs, stir in some Greek yogurt and avocado, then chop up a tomato and … voilà.
But you may be saying, “Aw shucks! I’m not sure how to get into an avocado!” Friends, you have to know that Shelley and I would never leave you hangin’. Just check out our How to Pit an Avocado post!
So you decide … is it a dip, or is it a sandwich filling?
You’ll be totally happy either way! (And now Shelley can make her own, instead of sending me texts asking for more. Problem solved.)
Happy Easter, friends!
- 6 hard-cooked eggs, finely chopped (see note)
- 1 avocado, pitted and mashed
- 1/3 cup nonfat plain Greek yogurt
- 1 1/4 teaspoons kosher salt
- 1/4 teaspoon black pepper
- 1 medium tomato, seeded and finely chopped (to equal about 1/2 cup)
- optional for serving: whole-grain chips or tortillas (for dipping), or whole-wheat bread and toppings such as lettuce and sliced tomatoes (for sandwiches)
- In a large bowl, gently mix the eggs, avocado, yogurt, salt, and pepper until well combined.
- Add the tomato and gently stir again.
- Serve as a dip with whole-grain tortilla chips or pretzel crisps, or as a sandwich on toasted whole-wheat bread.
Eggs: When peeling eggs, make sure to remove all shell. You may wish to rinse the eggs under gently running water to remove small shell fragments.
For this recipe, we recommend using an egg slicer or chopping the egg with a knife, rather than mashing, as slightly larger bits of egg are preferable.
Make-Ahead: This recipe can be made a few hours ahead and refrigerated until serving. However, as with most guacamoles and avocado dishes, the avocado will eventually start to oxidize and turn brown, which isn't very appetizing. To help prevent this, try storing the Egg-amole with plastic wrap pressed directly on the surface so air can't interact with the surface as readily. Regardless, this recipe is better eaten within a day or so after you've made it.
Nutrition Information:Yield: 9 servings Serving Size: 1/4 cup
Amount Per Serving: Calories: 91Total Fat: 7gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 124mgSodium: 346mgCarbohydrates: 3gFiber: 2gSugar: 1gProtein: 6g
Nutrition information should be considered an estimate only, and may vary depending on your choice of ingredients or preparation. No guarantees are made regarding allergies or dietary needs. Always consult a physician or dietician for specific advice and questions.