Mediterranean Creamy Avocado Egg Salad
This Mediterranean Creamy Avocado Egg Salad is a light yet satisfying dish that fuses the creamy richness of ripe avocado and hard-boiled eggs with the bright, zesty elements of Mediterranean cuisine. Infused with lemon, herbs, and a hint of garlic, this version is a wholesome twist on the classic egg salad—no mayo needed!
Perfect for wraps, sandwiches, lettuce cups, or served as a side with grilled flatbread, this salad is packed with protein, healthy fats, and fresh flavor. It’s a great make-ahead lunch or post-workout meal that’s as delicious as it is nutritious.
Time Required
| Task | Time |
|---|---|
| Boiling Eggs | 10 minutes |
| Prep Time | 10 minutes |
| Mix & Chill Time | 5 minutes (optional) |
| Total Time | ~20–25 minutes |
Ingredients (Serves 4)
Main Salad:
6 large eggs, hard-boiled and peeled
1 large ripe avocado
¼ small red onion, finely diced
1 small cucumber, finely chopped or grated
2 tbsp fresh parsley, chopped
1 tbsp fresh dill or mint, chopped (optional)
¼ cup crumbled feta cheese (optional)
Juice of ½ lemon (plus more to taste)
Zest of ½ lemon
1 small garlic clove, finely grated or minced
Salt & black pepper, to taste
1 tbsp olive oil (optional, for silkier texture)
Instructions
Step 1: Boil the Eggs
Place eggs in a pot and cover with cold water.
Bring to a boil, then reduce heat and simmer for 9–10 minutes.
Transfer eggs to an ice bath or cold water and let cool.
Peel and roughly chop the eggs.
Step 2: Make the Avocado Base
In a mixing bowl, mash the avocado with lemon juice, zest, garlic, olive oil (if using), salt, and pepper until smooth but slightly chunky.
Step 3: Combine & Mix
Add chopped eggs, red onion, cucumber, parsley, dill (if using), and feta (if using) to the bowl.
Gently mix until everything is coated and combined. Taste and adjust seasoning or lemon as needed.
Step 4: Serve
Serve immediately in lettuce cups, pita pockets, on toast, or with crackers.
Optionally, chill for 5–10 minutes to let flavors blend.
Tips for Success
Ripe Avocado: Use a soft, ripe avocado for a creamier base.
Balance Flavors: Lemon cuts through richness—add more if the avocado is very buttery.
Texture Control: Mash avocado to your desired consistency before mixing in eggs.
No Browning: Add extra lemon juice if storing—avocado oxidizes quickly.
Quick Cool Eggs: Use an ice bath to speed up the peeling process and avoid rubbery whites.
Variations
Spicy Kick: Add chopped jalapeño or a dash of hot sauce.
No Feta?: Swap with diced olives or sun-dried tomatoes for a salty touch.
Add Crunch: Toss in chopped celery, radish, or bell pepper.
Protein Boost: Add canned tuna, shredded chicken, or chickpeas.
Lettuce Wraps: Serve in romaine leaves or collards for a low-carb option.
FAQ
Q: How long does this keep in the fridge?
A: Best eaten fresh but can be stored in an airtight container for 1 day. Press plastic wrap directly onto the surface to slow avocado browning.
Q: Can I make it vegan?
A: Yes—swap eggs for chickpeas or tofu and use a fully plant-based feta or omit cheese.
Q: Can I use lime instead of lemon?
A: Absolutely. Lime gives a slightly tropical note but works well with avocado.
Q: What can I serve it with?
A: Great with toasted pita, sourdough, crackers, in wraps, or atop a salad bowl.
Nutrition Info (Per Serving – approx. ½ cup)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~220 kcal |
| Protein | ~10g |
| Fat | ~17g |
| Carbs | ~6g |
| Fiber | ~4g |
| Sugar | ~1g |
| Sodium | ~180mg |
(Varies depending on cheese, oil, and serving style.)
Conclusion
Mediterranean Creamy Avocado Egg Salad is the perfect upgrade from traditional mayo-based egg salad—vibrant, herby, and refreshing. Whether you spoon it into a pita, serve it with crackers, or layer it into a bowl, it delivers creamy satisfaction with a nutritious Mediterranean flair.