Avocado Egg Salad Sandwich

My neighbor knocked on my door one Saturday morning with a basket of eggs from her backyard chickens, and I had no plan for lunch. I grabbed the ripest avocado from my counter, some leftover Greek yogurt, and decided to mash it all together with the eggs I boiled. What came out of that bowl was creamy, tangy, and so much lighter than the egg salad I grew up with. I piled it onto toasted bread with spinach and ate it standing at the counter, wondering why I'd never thought of this before.

I started making this sandwich every Sunday before the week began, wrapping four of them in parchment and stacking them in the fridge. My kids would grab them on their way out the door, and I'd hear them say it tasted better than anything from the deli down the street. One afternoon, my daughter asked if I could teach her how to make it herself, and we stood side by side mashing avocado and folding in chopped eggs. She told me it was the first recipe she actually wanted to learn, and that stuck with me more than I expected.

Ingredients

• Large eggs: Use the freshest eggs you can find because they peel more easily after boiling, and the yolks stay bright and creamy instead of turning that dull gray-green.
• Ripe avocado: It should give just a little when you press it, not rock hard or mushy, because you want it to mash smoothly without chunks or sliminess.
• Plain Greek yogurt: This is the secret to keeping it light and tangy, adding creaminess and a subtle sour note that balances the richness of the avocado.
• Mayonnaise: Totally optional, but a tablespoon makes it taste closer to classic egg salad if that's what you're craving.
• Fresh lemon juice: Brightens everything up and keeps the avocado from browning too quickly, plus it cuts through the fat in a way that makes every bite feel fresh.
• Dijon mustard: Just a teaspoon brings a gentle sharpness that makes the whole salad more interesting without tasting like mustard.
• Chopped fresh chives or green onions: They add a mild onion flavor and a pop of green that makes the salad look alive instead of flat.
• Salt and black pepper: Don't skimp here, the eggs need it, and a few good cracks of pepper make all the difference.
• Whole grain bread: Toasting it keeps the sandwich from getting soggy, and the nuttiness of whole grain pairs beautifully with creamy avocado.
• Baby spinach or lettuce leaves: A layer of greens adds crunch and freshness, and it keeps the salad from sliding out the sides.
• Medium tomato: Sliced thin, it adds juicy acidity, though I skip it if my tomatoes aren't ripe enough because a mealy tomato ruins everything.

Instructions

Boil and cool the eggs:

Place the eggs in a saucepan, cover them with cold water, and bring to a boil over high heat. Once boiling, cover the pan, remove it from the heat, and let the eggs sit for exactly 10 minutes, then transfer them to an ice bath to stop the cooking and make peeling a breeze.

Mash the avocado base:

In a large bowl, mash the avocado with Greek yogurt, mayonnaise if using, lemon juice, and Dijon mustard until it's smooth and creamy with just a few small chunks for texture. Taste it now and adjust the lemon or mustard if you want more tang.

Fold in the eggs and seasonings:

Gently fold in the chopped eggs, chives or green onions, salt, and black pepper, mixing until everything is coated but not mushy. Be careful not to over-mix or the eggs will turn pasty instead of staying chunky and satisfying.

Prepare the bread and greens:

Lay out your bread slices and place a handful of spinach or lettuce on half of them, followed by tomato slices if you're using them. This creates a barrier that keeps the bread from getting soggy too fast.

Assemble the sandwiches:

Spoon the avocado egg salad generously over the greens, spreading it to the edges so every bite has filling, then top with the remaining bread slices. Press down gently so the sandwich holds together but doesn't squish out the sides.

Serve or store:

Serve immediately for the freshest taste, or wrap each sandwich tightly in parchment or plastic wrap and refrigerate for up to four hours. Any longer and the avocado starts to brown and the bread gets too soft.

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One summer afternoon, I brought these sandwiches to a picnic at the park, and a friend who usually avoided anything healthy asked for the recipe before she even finished her first half. She said it didn't taste like diet food, and I realized that was the whole point. It was just good food that happened to be good for you, and that's when it became my go-to for anyone who claimed they didn't like healthy eating.

Making It Ahead

I've learned that you can boil the eggs and mash the avocado mixture the night before, but wait until morning to fold them together so the lemon juice keeps everything bright. Store the salad in an airtight container with plastic wrap pressed directly onto the surface to prevent browning, and don't assemble the sandwiches until you're ready to eat or pack them. If you're meal prepping for the week, keep the salad separate from the bread and greens, then build each sandwich fresh so nothing gets soggy or sad.

Flavor Variations

Sometimes I stir in a pinch of smoked paprika or a handful of chopped fresh dill, and it transforms the whole thing into something almost Mediterranean. If you like heat, a dash of hot sauce or a sprinkle of red pepper flakes wakes up the creamy avocado without overpowering it. I've also swapped the chives for fresh cilantro and added a squeeze of lime instead of lemon, and it tasted like a completely different sandwich in the best way.

Serving Suggestions

This sandwich pairs beautifully with a handful of kettle-cooked chips, a crisp pickle on the side, or a simple green salad with vinaigrette. I've also served the egg salad in lettuce cups for a low-carb option, or stuffed it into a hollowed-out tomato for a light lunch that feels fancy. If you're feeding a crowd, set out the salad in a bowl with toasted bread slices, greens, and toppings on the side so everyone can build their own.

• Serve with sweet potato fries or a cup of soup for a more filling meal.
• Pack it in a bento box with fresh fruit and veggies for a balanced lunch on the go.
• Toast the bread until it's golden and crunchy to add texture and prevent sogginess.

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This sandwich has become my answer to boring lunches and last-minute guests, and it never lets me down. I hope it finds a spot in your regular rotation the way it has in mine.

Recipe FAQs

→ How do I prevent the avocado from browning?

The lemon juice in the egg salad mixture helps prevent oxidation and browning. If preparing ahead, leave the avocado pit in the salad until serving, or add an extra squeeze of lemon juice before storing.

→ Can I make this the night before?

Yes, you can assemble and refrigerate the egg salad for up to 4 hours. For best results, add the avocado no more than 2-3 hours before serving. Assemble the sandwich just before eating to keep the bread from becoming soggy.

→ What bread works best for this sandwich?

Whole grain bread provides excellent texture and nutrition. Toasting the bread adds crunch and helps prevent sogginess. You can also use sourdough, rye, or gluten-free bread depending on your preference and dietary needs.

→ How can I lighten this sandwich further?

Skip the mayonnaise entirely and increase the Greek yogurt to 3 tablespoons for a tangier, lower-fat version. You can also reduce the mayo to 1 teaspoon and use Greek yogurt as your primary base instead.

→ What are good flavor variations?

Try adding smoked paprika, fresh dill, or tarragon to the salad mixture. You can also include crispy bacon bits, roasted red peppers, or a dash of hot sauce for different flavor profiles.

→ Is this vegetarian-friendly?

Yes, this sandwich is naturally vegetarian as written. The optional mayonnaise is the only ingredient to verify, though most brands are vegetarian. Check labels if following a strict dietary preference.