This Keto Avocado Egg Salad is what I make when regular egg salad feels too heavy and I want something with a little more brightness. Avocado swaps in for half the mayo, and lemon and Dijon keep the whole thing from tasting flat.
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I lean on this one for meal prep, since it comes together with pantry staples and whatever eggs and avocado I already have on hand. It works in a lettuce wrap, on its own with a fork, or scooped up with low-carb crackers if I want something crunchy alongside it.
Use a ripe avocado, not a rock-hard one, or the texture turns crunchy instead of creamy.
Chef Jenn’s Take on Keto Avocado Egg Salad
Regular egg salad leans entirely on mayonnaise for creaminess, and that can leave it tasting one-note and heavy, especially if you’re not a big mayo person to begin with. Cutting the mayo with something else changes the whole texture of the dish.
Splitting the creamy base between mayonnaise and sour cream is what actually fixes it. The sour cream adds tang that plain mayo doesn’t have, and folding the avocado in at the end instead of mashing it into the dressing keeps distinct chunks instead of turning the whole thing into guacamole with eggs in it.
What You’ll Love About Keto Avocado Egg Salad
- It comes together with ingredients you probably already have, so there’s no special grocery trip before you can make it.
- The avocado keeps it from tasting like the heavy, one-note egg salad you’re used to, without losing what makes egg salad good in the first place.
- It works three different ways, in a lettuce wrap, scooped with crackers, or straight from the bowl, so it adapts to however you’re eating lunch that day.
Ingredients
- Hard-boiled eggs – Peeled and chopped.
- Avocado – Diced. Use one that’s soft but still holds its shape when pressed, not one that’s mushy.
- Green onions – Sliced, white and green parts. Shallot or red onion work if you want a sharper flavor.
- Fresh parsley
- Mayonnaise – Any kind you already keep on hand.
- Sour cream – Cuts the richness of the mayo and adds tang.
- Dijon mustard
- Lemon juice
- Garlic powder
- Smoked paprika – Swap in a pinch of cayenne if you want more heat instead.
- Salt and pepper
How To Make Avocado Egg Salad
Scroll down for the full recipe card with exact measurements and printable instructions.
Combine the green onions, parsley, mayonnaise, sour cream, Dijon, lemon juice, garlic powder, and smoked paprika in a bowl and stir until fully blended.
Fold in the chopped eggs and diced avocado, stirring gently so the avocado stays mostly intact instead of mashing into the dressing.
Season with salt and pepper, stir once more, and serve right away for the best texture.
Make It A Meal
I usually eat this with nothing more than a fork or spoon, or scooped up with low-carb crackers when I want some crunch. For a fuller lunch spread, pair it with Keto & Low-Carb Radish Salad for another cool, crisp side. If you want a different take on egg salad in your rotation, The Best Egg Salad is a good classic to have alongside this avocado version.
Storage
This is best eaten fresh, but if storing, press plastic wrap directly onto the surface before sealing to limit browning. Keeps in the fridge for 1 to 2 days. This doesn’t freeze well; the avocado texture breaks down and the eggs turn rubbery once thawed.
Frequently asked questions
Press plastic wrap directly onto the surface of the salad before sealing the container. Direct contact limits the avocado’s exposure to air, which slows browning.
It’s best eaten within a day or two since the avocado doesn’t hold up well over a longer stretch. For a longer meal prep window, chop the eggs ahead and add the avocado fresh each time you serve it.
Plain Greek yogurt works as a substitute and gives a similar tang, though the texture will be slightly thinner than sour cream.
Yes, it travels well in a sealed container for a few hours, though for a longer stretch away from the fridge, pack it in an insulated bag to keep it cold.
Add Preferred SourceAvocado Egg Salad
Ingredients
- 6 hard-boiled eggs peeled and chopped
- 1 avocado diced
- 2 green onions sliced white and green parts
- 2 tablespoons parsley chopped
- 2 tablespoons mayonnaise
- 2 tablespoons sour cream
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon juice
- ¼ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- salt and pepper to taste
Instructions
- Combine the green onions, parsley, mayo, sour cream, Dijon, lemon juice, garlic powder, and smoked paprika. Stir until fully blended.
- Fold in the chopped eggs and diced avocado, keeping the avocado pieces mostly intact.
- Season with salt and pepper, stir again carefully, and serve right away.
Notes
Chef Jenn’s Tips
- Pick an avocado that’s soft but still holds its shape when pressed. A mushy one turns the whole salad pasty instead of chunky.
- Fold the avocado in at the end rather than mixing it in with everything else. Overmixing mashes it down and you lose the texture contrast with the eggs.
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
