Home » Appetizers » Egg-amole (Mexican Egg Salad with Avocado and Greek Yogurt)

Egg-amole (Mexican Egg Salad with Avocado and Greek Yogurt)

~ 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:     Ready in 30 Minutes or Less    Make Ahead    Vegetarian    Gluten Free (Depending on Your Choice of Bread/Dippers)  

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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.

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To make this egg salad, I used an egg slicer. Simply pass the wires through the egg, then rotate the egg and cut again. If large pieces still remain, you can break them up with a fork or knife.

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!!!)

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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.

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(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.

Hmph. Really???

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It’s important to remove the seeds from the tomato so your egg salad isn’t runny and filled with seeds. (You may notice that this tomato looks kinda small. Well, I did the best I could finding red tomatoes during an April snowstorm in Ohio! I ended up needing two smaller tomatoes to equal 1/2 cup.)

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.)

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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.

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‘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?

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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!

Egg-amole (Mexican Egg Salad with Avocado and Greek Yogurt)

Egg-amole (Mexican Egg Salad with Avocado and Greek Yogurt)

Yield: 2 1/4 cups
Prep Time: 10 minutes
Total Time: 10 minutes

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!

30 Minutes or Less  Make Ahead    Vegetarian    Gluten Free (depending on your choice of bread/dippers)  


  • 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)


  1. In a large bowl, gently mix the eggs, avocado, yogurt, salt, and pepper until well combined.
  2. Add the tomato and gently stir again.
  3. 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.

Did You Make This Recipe?

We'd LOVE to hear! Please leave a star-rating above. And, tag us on Instagram @twohealthykitchens


    1. So many egg salad recipes rely on mayo – but this recipe proves you don’t have to! The other flavors (hello, avocado!) really shine through as a result. Delighted you enjoyed it, Katherine! ~Shelley

  1. i loooooooooooooooove these recipes but hate they never have nutritional info i really need it but i love them

    1. Hi Joe! First off, I’m so thrilled you’re enjoying the recipes and loved this Mexican Egg Salad!

      Also, I really do understand about the nutritional info – I hear ya! But there are actually some pretty specific reasons why we’ve held back on offering nutritional data, at least thus far (and believe me, we debate about this frequently!). Let me explain a bit more …

      We’ve actually debated since the very beginning of this blog whether or not we should supply nutrition info (and address it in our FAQ (http://twohealthykitchens.com/about/).

      Especially with Gretchen’s (my original business partner’s) master’s degree in nutrition, she could easily have calculated that manually – plus there are loads of online calculators to use. However, for a variety of reasons, we have decided over and over again not to do that. One big reason is that we generally don’t specify exact brands (although on some occasions we need to), so the final nutritional profile of a recipe can vary widely, depending on the purchasing decisions our readers make. In the end, it could almost be a bit misleading to quote nutritional info, if readers make significantly different purchasing choices than we did in testing. And the last thing we want to do is be misleading! Although that problem wouldn’t be a big issue with this specific egg salad recipe, it could be for a lot of other recipes on our site. For example, the final nutritional profile of our most popular recipe ever – our very simple 3-Ingredient Crock-Pot Chicken Tacos – could vary tremendously (particularly, in this case, the sodium) depending on which taco seasoning and which salsa someone purchases. So, each person’s buying decisions will have an important impact on nutrition info, and for us to offer nutrition info wouldn’t really be all that helpful.

      In addition, many of the nutrition calculators available for us to use in our blog posts are often considered to be pretty inaccurate anyway, which obviously concerns me, too.

      My best suggestion would be to use your favorite online nutrition calculator, and plug in the exact brands you use to get the most accurate information. Do you subscribe to our newsletter? Several months ago, we sent out a whole list of different recipe calculators in our newsletter. Too long to publish here (this is already such long answer!), but shoot me an email if you’re interested, and I can send that along for you!

      Also … having said all of this … I want you to know that we get questions like this from other readers from time to time, too – and I really do understand! As a result, we are always re-evaluating this very good question and exploring how we may be able to offer nutrition information in a way that we can feel good about – a way that’s helpful and not potentially misleading. So stay tuned …

      Thanks so much for reaching out to us! I hope these explanations help you out at least a little!

      Have a wonderful weekend! ~Shelley

      1. Perhaps you could include the brands you use for your recipes. I personally prefer that tremendously, and I think most people realize they can substitute their own alternate brands. Then you could include the nutritional information based on the brands you used with the caveat that this nutritional information is approximate (as it can only be, depending on fresh ingredients, etc.) and also subject to change if recipe modifications are made. I’m guessing many people would appreciate a ball park on the nutrition and calories. As an aside, thank you for all the work you’ve put into your recipes and your site!

      2. Hi there, Sylvia! Great points – and thanks for the kind compliment, too! I see that your comment is in response to a comment we’d posted four years ago, back before we found a good way to institute a nutrition profile panel we felt at least somewhat comfortable using (they’ve come a long way in the last few years). If you take a peek at the bottom of the recipe card, you’ll see approximate nutrition calculations (with a disclaimer, of course, since – as you pointed out – there can be plenty of reasons why the analysis could be subject to change). I completely agree with you that readers find these estimates helpful, and I’m so pleased to be including the information on my recipe cards now! Thanks again for the very thoughtful and honest feedback – you’re absolutely on-point! 😀 ~Shelley

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