Avocado Egg Salad Sandwich

I was standing in my kitchen on a Sunday morning, staring at a carton of hard-boiled eggs I'd made for meal prep and a perfectly ripe avocado that needed using. I didn't want the usual egg salad loaded with mayo, and I didn't want plain avocado toast either. So I mashed them together with a squeeze of lemon and a spoonful of Greek yogurt, and suddenly I had this creamy, tangy filling that tasted both indulgent and light. My husband walked in, took one bite, and declared it better than anything we'd ordered at our favorite café.

The first time I packed this for my daughter's lunch, she came home asking if I could make it every week. She loved that it wasn't the same old peanut butter sandwich, and I loved that she was eating something with real protein and healthy fats. Now it's become our go-to whenever we need something quick but satisfying, especially on those days when we're rushing out the door but still want to eat well.

Ingredients

• Large eggs: The base of the salad, I always use eggs that have been boiled and cooled completely so they peel easily and chop cleanly without turning mushy.
• Ripe avocado: This is what makes the salad creamy and rich without needing a ton of mayo, just make sure it's soft enough to mash but not brown inside.
• Plain Greek yogurt: Adds tanginess and creaminess while keeping things light, I use full-fat for the best texture but low-fat works too.
• Mayonnaise: Optional, but a tablespoon gives it that classic egg salad taste if you want a little extra richness.
• Fresh lemon juice: Brightens everything up and keeps the avocado from turning brown too quickly.
• Dijon mustard: A teaspoon adds a subtle sharpness that balances the creaminess beautifully.
• Fresh chives or green onions: A little bite and color that makes the salad taste fresh and homemade.
• Salt and black pepper: Essential for bringing out all the flavors, I always taste and adjust at the end.
• Whole grain bread: Hearty enough to hold the filling without getting soggy, and toasting it adds a nice crunch.
• Baby spinach or lettuce leaves: Adds a layer of freshness and a little crunch that contrasts perfectly with the creamy filling.
• Medium tomato: Optional, but a slice or two adds juiciness and a pop of color.

Instructions

Boil and cool the eggs:

Place the eggs in a saucepan, cover with cold water, and bring to a boil. Once boiling, cover the pan, remove from heat, and let them sit for 10 minutes, then transfer to an ice bath so they cool quickly and peel like a dream.

Make the creamy base:

In a large bowl, mash the avocado with the Greek yogurt, mayonnaise if you're using it, lemon juice, and Dijon mustard until it's smooth and luscious. This is the magic that holds everything together.

Fold in the eggs and seasonings:

Gently fold in the chopped eggs, chives or green onions, salt, and black pepper, mixing just until everything is coated and combined. Don't overmix or the eggs will break down too much.

Prep the bread and greens:

Lay out your bread slices and place spinach or lettuce on half of them, adding tomato slices if you like. This layer keeps the bread from getting soggy and adds a fresh crunch.

Assemble and serve:

Spoon the avocado egg salad evenly over the greens, top with the remaining bread slices, and serve right away or wrap them up for later. They'll stay fresh in the fridge for up to 4 hours.

Save

One afternoon, I brought these sandwiches to a picnic with friends, and everyone assumed I'd picked them up from some trendy deli. When I told them I'd made them that morning in less than half an hour, they didn't believe me until I walked them through the recipe. It felt good to share something so simple that people genuinely loved, and now it's a regular request whenever we get together.

Making It Ahead

If you're meal prepping, keep the egg salad in an airtight container and assemble the sandwiches right before eating. The filling stays fresh for about two days in the fridge, but the bread can get soggy if it sits too long. I like to pack the salad separately with crackers or lettuce wraps for an easy grab-and-go lunch that doesn't lose its texture.

Flavor Variations

You can easily change this up depending on what you have on hand or what you're craving. Add a pinch of smoked paprika for a hint of warmth, toss in some fresh dill for a lighter herby note, or sprinkle in a little cayenne if you like a kick. I've also swapped the chives for chopped cilantro when I'm in the mood for something a little brighter, and it works beautifully.

Serving Suggestions

These sandwiches are perfect on their own, but I love pairing them with a handful of sweet potato chips or a simple cucumber salad dressed with vinegar and dill. If you're feeding a crowd, cut them into halves or quarters and arrange them on a platter with some fruit and veggie sticks. They look impressive but require almost no effort, which is my favorite kind of entertaining.

• Serve with a side of pickles or olives for a tangy contrast.
• Pair with iced herbal tea or sparkling water with lemon for a refreshing meal.
• Pack them in parchment paper for picnics or lunchboxes to keep everything neat and portable.

Save

This sandwich has become one of those recipes I turn to when I want something that feels nourishing and satisfying without a lot of fuss. It's proof that you don't need fancy ingredients or complicated techniques to make something truly delicious.

Recipe FAQs

→ How do I prevent the avocado from browning?

The lemon juice in the salad mixture helps prevent browning. Assemble sandwiches closer to serving time, or store the avocado mixture separately and combine with bread just before eating. If preparing ahead, press plastic wrap directly onto the surface.

→ Can this be made ahead for meal prep?

Yes, you can prepare the egg salad mixture up to 4 hours in advance and refrigerate. Keep it separate from the bread and assemble sandwiches just before eating to prevent sogginess. Toast the bread before assembly for a firmer base.

→ What are good bread alternatives?

Whole grain bread works wonderfully, but you can also use sourdough, rye, multigrain, or gluten-free bread. Lightly toasting the bread adds texture and prevents the filling from making it soggy. Wraps or flatbreads are excellent alternatives too.

→ How can I lighten this further?

Omit the mayonnaise entirely and rely on Greek yogurt for creaminess, or use a dairy-free yogurt alternative. Add more fresh herbs like dill or parsley, and increase the greens. This keeps the sandwich fresh and protein-rich while reducing fat content.

→ What vegetables work well as add-ins?

Beyond spinach and tomato, try cucumber slices, sprouts, roasted red peppers, or thinly sliced bell peppers. Fresh herbs like dill, cilantro, or basil enhance the flavor. Keep vegetables dry to prevent bread sogginess and layer them strategically.

→ Is this suitable for those with egg allergies?

This sandwich centers on eggs, so it's not suitable for egg allergies. You could substitute with mashed chickpeas or white beans for a similar creamy texture and protein content, adjusting seasonings to taste.