Save My neighbor knocked on my door one Saturday morning holding a bag of avocados that were going soft by Monday. I had a carton of eggs in the fridge and zero plans, so I mashed them together with some yogurt and made lunch for both of us. We ate standing at the counter, and she said it tasted like something youd pay twelve dollars for at a cafe. Ive been making it ever since, tweaking the lemon and mustard until it felt just right.
I started packing these for my partner when they were working long shifts at the clinic. Theyd text me photos of the sandwich at their desk, always with a thumbs up emoji. One day they admitted theyd been trading half with a coworker who kept asking for the recipe. That made me feel like I had cracked some kind of code.
Ingredients
- 6 large eggs: The base of the salad, boiled just until the yolks are set but still creamy, not chalky or gray around the edges.
- 1 ripe avocado: Look for one that gives slightly when you press it, the kind that mashes easily with a fork and adds richness without needing much mayo.
- 2 tablespoons plain Greek yogurt: This keeps everything creamy and tangy, and cuts down on the heaviness you get from too much mayonnaise.
- 1 tablespoon mayonnaise (optional): A little bit goes a long way for that classic egg salad texture, but you can skip it entirely if you want.
- 1 tablespoon fresh lemon juice: Brightens the whole thing and keeps the avocado from browning too fast.
- 1 teaspoon Dijon mustard: Adds a gentle sharpness that wakes up the eggs and balances the avocado.
- 1 tablespoon chopped fresh chives or green onions: A hint of onion without the bite, and the green flecks make it look like you tried.
- Salt and black pepper: Season generously, eggs need more salt than you think.
- 8 slices whole grain bread: Toasting it adds crunch and keeps the bread from getting soggy under the filling.
- 1 cup baby spinach or lettuce leaves: A layer of greens adds freshness and a little textural contrast.
- 1 medium tomato, sliced (optional): Use only if your tomatoes are ripe and flavorful, otherwise skip it.
Instructions
- Boil 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.
- Mash the Avocado Base:
- In a large bowl, mash the avocado with the Greek yogurt, mayonnaise if using, lemon juice, and Dijon mustard until smooth and creamy. A fork works fine, you dont need a fancy tool.
- Fold in the Eggs and Seasonings:
- 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.
- Assemble the Sandwiches:
- Lay out the bread slices and place spinach or lettuce on half of them, followed by tomato slices if youre using them. Spoon the avocado egg salad generously over the greens, then top with the remaining bread slices.
- Serve or Store:
- Serve the sandwiches right away, or wrap them tightly and refrigerate for up to 4 hours. The filling stays fresh, but the bread may soften a bit over time.
Save I brought these to a picnic once, wrapped in parchment paper and tucked into a cooler with ice packs. My friend unwrapped hers, took a bite, and said it tasted like spring even though it was the middle of July. That stuck with me because it really does feel light and bright, the kind of lunch that doesnt weigh you down.
How to Pick the Perfect Avocado
I used to buy avocados that were rock hard or already bruised and mushy, never the right timing. Now I gently press the skin near the stem, if it gives just a little and the color under the stem is green, not brown, its ready. If theyre still firm, leave them on the counter for a day or two, and if theyre perfect but youre not ready, stick them in the fridge to slow things down.
Make It Your Own
This recipe is flexible enough to handle whatever you have on hand. Swap the chives for fresh dill or parsley, add a pinch of smoked paprika for warmth, or use sour cream instead of Greek yogurt. I sometimes toss in a handful of chopped celery for crunch, or serve the filling over greens instead of bread when Im skipping carbs.
Storage and Meal Prep Tips
The avocado egg salad holds up surprisingly well in the fridge for about a day, thanks to the lemon juice. I store it in an airtight container and press a piece of plastic wrap directly onto the surface to keep air out. When Im meal prepping, I boil the eggs the night before and keep them whole in the fridge until Im ready to chop and mix.
- Pack the filling separately from the bread and greens if youre taking it to work.
- Use a glass container instead of plastic to avoid any lingering smells.
- If the avocado does start to brown on top, just scrape off the thin layer and stir, the rest will still taste fresh.
Save This sandwich has become my go to whenever I need something quick, healthy, and satisfying without much effort. It feels like the kind of lunch that takes care of you, and thats exactly what good food should do.
Recipe Q&A
- → How do I hard-boil eggs perfectly?
Bring eggs to a boil in cold water, then remove from heat and cover for 10 minutes. Transfer immediately to an ice bath to stop cooking and make peeling easier. This ensures tender, fully cooked eggs with a creamy yolk.
- → Can I make this ahead of time?
Yes, prepare the avocado-egg mixture up to 4 hours in advance and store covered in the refrigerator. Assemble the sandwich just before eating to prevent bread from getting soggy. You can also wrap assembled sandwiches and refrigerate for the same duration.
- → What can I use instead of Greek yogurt?
Sour cream works as an excellent substitute with similar creamy texture. For a lighter version, omit the mayo entirely and use only Greek yogurt or sour cream. Mayo alone is less healthy but adds richness if preferred.
- → How do I prevent the avocado from browning?
Lemon juice is naturally acidic and slows oxidation. Ensure the avocado mixture touches the lemon juice thoroughly. Storing covered in the refrigerator also helps. Assemble close to serving time for the best color and flavor.
- → Is this suitable for gluten-free diets?
Absolutely. Simply swap the whole grain bread for certified gluten-free bread. The avocado-egg mixture is naturally gluten-free. Always verify all ingredients, including mustard and seasonings, are certified gluten-free if needed.
- → What vegetables pair well with this filling?
Crisp spinach, lettuce, tomato slices, and cucumber are traditional pairings. Fresh dill or arugula add peppery notes. Roasted red peppers contribute sweetness. Avoid overly watery vegetables that soften bread; pat them dry first.