A creamy, fresh, high-protein egg salad made with hard-boiled eggs, ripe avocado, baby spinach, Greek yogurt, lemon, and herbs. It is naturally low-carb, filling, and perfect for breakfast, lunch, sandwiches, lettuce wraps, or a light snack.
Servings: 4
Prep time: 15 minutes
Cook time: 10–12 minutes
Total time: 25–30 minutes
Cuisine: American-inspired
Difficulty: Easy
Ingredients
For the Egg Salad
6 large eggs
1 large ripe avocado
2 cups fresh baby spinach, finely chopped
¼ cup plain Greek yogurt
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 tablespoon finely chopped red onion
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh chives
¼ teaspoon garlic powder
¼ teaspoon black pepper
¼ teaspoon salt, or to taste
¼ teaspoon paprika
1 tablespoon finely chopped celery, optional
Optional Additions
1 tablespoon chopped dill
1 teaspoon apple cider vinegar
1–2 teaspoons hot sauce
¼ teaspoon red pepper flakes
1 tablespoon chopped jalapeño
2 tablespoons chopped cucumber
For Serving
Lettuce leaves
Low-carb bread or whole-grain bread
Cucumber slices
Tomato slices
Crackers
Low-carb wraps
Instructions
1. Boil the Eggs
Place the eggs in a saucepan and cover them with cold water by approximately 1 inch.
Bring the water to a boil over medium-high heat.
Once boiling, reduce the heat slightly and cook for approximately 9–11 minutes for firm hard-boiled eggs.
Transfer the eggs immediately to a bowl of ice water.
Let them cool for 5–10 minutes.
Peel the eggs and pat them dry.
2. Prepare the Eggs
Cut the eggs in half.
Separate the yolks and whites if you prefer a creamier egg salad.
For a simple texture, roughly chop the entire eggs.
Place them in a medium mixing bowl.
Avoid chopping them too finely because small pieces can make the salad overly mushy.
3. Prepare the Avocado
Cut the avocado in half and remove the pit.
Scoop the flesh into a separate bowl.
Add the lemon juice immediately.
Mash the avocado with a fork until mostly smooth while leaving a few small chunks for texture.
The lemon juice also helps slow browning.
4. Make the Creamy Dressing
Add the following to the mashed avocado:
Greek yogurt
Dijon mustard
Garlic powder
Black pepper
Salt
Paprika
Mix until smooth and creamy.
Taste and adjust the seasoning.
5. Add the Spinach
Finely chop the baby spinach.
Add it to the avocado mixture along with the red onion, parsley, chives, and optional celery.
Gently stir until everything is evenly combined.
6. Add the Eggs
Fold the chopped eggs into the avocado-spinach mixture.
Stir gently rather than aggressively mixing so the egg pieces remain intact.
7. Chill
Cover the bowl and refrigerate for 15–30 minutes.
This allows the flavors to combine and gives the salad a better texture.
8. Serve
Serve chilled over:
Crisp lettuce leaves
Toasted whole-grain bread
Low-carb bread
A low-carb tortilla
Cucumber slices
Crackers
For an attractive finish, sprinkle with paprika, fresh chives, and freshly cracked black pepper.
Nutrition Information
Approximate per serving, based on 4 servings:
Calories: 250–280 kcal
Protein: 14–16 g
Total Carbohydrates: 8–10 g
Fiber: 4–5 g
Net Carbohydrates: 4–6 g
Fat: 18–21 g
Saturated Fat: 4–5 g
Sugar: 2–3 g
Sodium: 300–450 mg
Nutrition will vary according to egg size, avocado size, Greek yogurt brand, and added ingredients.
Nut & Allergen Information
Tree Nuts
No tree nuts are included in the basic recipe.
Peanuts
No peanuts are included.
Dairy
Contains dairy if regular Greek yogurt is used.
For a dairy-free version, use an unsweetened dairy-free yogurt.
Eggs
Contains eggs.
Gluten
The salad itself is naturally gluten-free.
However, bread, wraps, crackers, and other serving options may contain wheat/gluten.
Soy
No soy is included in the basic recipe.
Check Dijon mustard and dairy-free yogurt labels if necessary.
Sesame
No sesame is included in the basic recipe.
Fish
No fish.
Shellfish
No shellfish.
Coconut
No coconut.
Important Allergy Note
For anyone with severe allergies, check individual packaged ingredients for cross-contact and may-contain warnings.
How to Make It Dairy-Free
Replace Greek yogurt with:
Unsweetened coconut yogurt
Unsweetened almond yogurt
Unsweetened soy yogurt
Dairy-free plain yogurt
Choose an option without added sugar if keeping the recipe low-carb.
How to Make It Keto-Friendly
The salad is already relatively low in carbohydrates.
For a stricter keto version:
Use full-fat unsweetened Greek yogurt.
Avoid sweetened yogurt.
Serve in lettuce cups instead of bread.
Use cucumber slices or avocado halves as serving vessels.
Check Dijon mustard for added sugar.
How to Make It Higher Protein
For a higher-protein version:
Add 2 additional egg whites.
Increase Greek yogurt to â…“ cup.
Add diced grilled chicken.
Serve with cottage cheese on the side.
Egg whites can increase protein without adding much fat.
How to Keep the Avocado From Browning
Fresh lemon juice helps slow oxidation.
For the best color:
Add lemon juice immediately after mashing the avocado.
Cover the salad tightly.
Press plastic wrap directly against the surface if storing.
Refrigerate promptly.
The salad is best consumed relatively soon after preparation because avocado naturally darkens over time.
Frequently Asked Questions
Can I use baby spinach?
Yes. Baby spinach is ideal because it is tender and has a mild flavor.
Can I use frozen spinach?
Fresh spinach is recommended. Frozen spinach contains much more moisture, which can make the salad watery. If using frozen spinach, thaw it completely and squeeze out as much water as possible.
Can I use mayonnaise instead of Greek yogurt?
Yes. Replace the Greek yogurt with mayonnaise for a richer, more traditional egg-salad texture.
Can I use half mayonnaise and half Greek yogurt?
Absolutely. This gives you a creamy texture while keeping the flavor fresh.
Can I make this without mustard?
Yes. Simply omit the Dijon mustard or replace it with a small amount of apple cider vinegar.
Can I add bacon?
Yes. Crispy cooked bacon adds excellent flavor and texture. Add approximately 3–4 tablespoons crumbled bacon.
Can I add chicken?
Yes. Add about 1 cup cooked diced chicken to turn this into a more substantial chicken-and-egg salad.
Can I add cheese?
Yes. A small amount of feta, cheddar, or Parmesan can work well.
Is this recipe good for weight loss?
It can be included in a balanced weight-management diet because it provides protein, healthy fats, and fiber. However, portion size matters because avocado and eggs are relatively calorie-dense.
Is this a high-protein recipe?
It provides a good amount of protein for a light meal, approximately 14–16 g per serving as written. Adding extra egg whites or chicken can significantly increase the protein.
Can I make it ahead of time?
Yes. For the freshest appearance and flavor, prepare it the same day and refrigerate it until serving.
How long does it last?
Because it contains fresh avocado, it is best eaten within 1–2 days when refrigerated in a tightly covered container.
Can I freeze avocado egg salad?
Freezing is not recommended. The avocado and Greek yogurt can develop an unpleasant texture after thawing.
What can I serve with it?
Try:
Lettuce wraps
Whole-grain toast
Low-carb tortillas
Cucumber rounds
Tomato slices
Bell pepper strips
Mixed greens
Seed crackers
Can I make it spicy?
Yes. Add hot sauce, jalapeño, cayenne pepper, or red pepper flakes according to your preferred heat level.
Can I add other vegetables?
Definitely. Try finely chopped:
Cucumber
Celery
Bell pepper
Radish
Green onion
Red onion
Recipe Tips
Use fully ripe but not overly soft avocado.
Chill the eggs completely before mixing.
Add lemon juice to the avocado immediately.
Don’t overmix the eggs; larger pieces give the salad better texture.
Use fresh baby spinach for the best flavor.
Taste the salad before adding additional salt because Dijon mustard can already contain sodium.
For meal prep, store the salad in an airtight container and keep it refrigerated.
For the freshest presentation, garnish immediately before serving.
Best Serving Idea
Spoon the Avocado & Spinach Egg Salad into crisp lettuce cups, top with chopped chives, paprika, and black pepper, and serve with cucumber and tomato slices for a fresh, low-carb lunch.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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