Avocado Egg Salad Sandwiches

4.4
(11)
7 Reviews

Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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Prep Time:
20 mins
Total Time:
20 mins
Servings:
2
Yield:
2 sandwiches
Nutrition Profile:
Nut-Free Dairy-Free Healthy Aging Soy-Free Vegetarian High-Protein Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • ½ ripe avocado

  • 1 ½ teaspoons lemon juice

  • 1 teaspoon avocado oil

  • 3 hard-boiled eggs, chopped

  • ¼ cup finely chopped celery (about 1 stalk)

  • 1 tablespoon snipped fresh chives

  • ¼ teaspoon salt

  • ⅛ teaspoon ground pepper

  • 4 slices whole-wheat sandwich bread, toasted

  • 2 leaves lettuce

Directions

  1. Scoop the flesh from the avocado half into a medium bowl. Add lemon juice and oil; mash until mostly smooth. Add chopped eggs, celery, chives, salt and pepper and stir to combine. Divide the mixture between 2 slices of toast. Top each with a piece of lettuce and another slice of toast.

Originally appeared: EatingWell.com, February 2018

Nutrition Facts (per serving)

351 Calories
19g Fat
30g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 sandwich
Calories 351
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 7g 26%
Total Sugars 4g
Added Sugars 3g 6%
Protein 17g 33%
Total Fat 19g 24%
Saturated Fat 4g 20%
Cholesterol 246mg 82%
Vitamin A 1761IU 35%
Vitamin C 8mg 9%
Folate 119mcg 30%
Sodium 642mg 28%
Calcium 141mg 11%
Iron 3mg 15%
Magnesium 68mg 16%
Potassium 547mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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