Avocado Egg Salad
Creamy, satisfying and ready in a flash: this avocado egg salad pairs the savoury bite of hard-boiled eggs with the buttery texture of ripe avocado. A squeeze of lemon juice and a little mustard add the fresh, tangy kick that makes it so hard to resist. It's perfect as a filling spread at breakfast, a light snack between meals, or a protein-rich side for a low-carb lunch.
Ingredients
- 5 eggs
- 1 avocado
- 1 tbsp mustard
- 1 tbsp lemon juice
- chives, to taste, finely chopped
- salt, to taste
- pepper, to taste
- sweetener, to taste
- 2 tbsp yogurt
- 1 tbsp olive oil
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 370 kcal | 740 kcal |
| Carbohydrates | 5 g | 10 g |
| Protein | 17 g | 34 g |
| Fat | 30 g | 60 g |
| Fibre | 4 g | 8 g |
| of which sugar | 1 g | 2 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Hard-boil the eggs, rinse under cold water, peel and chop into small pieces.
- Halve the avocado, remove the stone, peel away the skin and chop the flesh into small pieces too.
- Add the mustard, lemon juice, finely chopped chives, yogurt and olive oil to the eggs and avocado, then stir everything together well.
- Season the salad with salt, pepper and a little sweetener to taste, then serve. It's especially good as a spread on bread.
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Nutrition facts per serving (estimate)
| Calories | 370 kcal |
|---|---|
| Carbohydrates | 5 g |
| Protein | 17 g |
| Fat | 30 g |
| Fibre | 4 g |
| of which sugar | 1 g |
Frequently asked questions
Can I make avocado egg salad ahead of time?
It's best made fresh, as avocado browns quickly. The lemon juice slows the oxidation a little. Covered in the fridge, it will keep for up to a day.
Is avocado egg salad really low-carb?
Yes, it contains very few carbohydrates, which makes it a good fit for low-carb eating plans.
What goes best with avocado egg salad?
It tastes wonderful spread on low-carb bread, on its own as a snack, or as a protein-rich side.
Can I swap out the yogurt?
Yes, you can use quark or sour cream instead for an even creamier texture.
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