Save I stumbled onto this sandwich one afternoon when I had a carton of eggs about to expire and an avocado that had ripened perfectly overnight. I wasn't in the mood for plain egg salad, so I mashed the avocado right into the yogurt and watched it turn into this pale green, creamy base that smelled bright and fresh. The first bite was a revelation, the kind of lunch that makes you stop scrolling and actually taste what you're eating. It's been my go-to ever since, especially on days when I want something filling but not heavy.
I made this for my sister once when she came over complaining about her sad desk lunches. She took one bite, then asked if I'd bottled some kind of secret sauce, because it tasted way better than anything she'd been buying. We ended up sitting on the porch with our sandwiches, sun warming our shoulders, talking about nothing important while the tomato juice dripped onto our plates. She texted me the next week asking for the recipe, and now she makes it every Sunday for her meal prep.
Ingredients
- 6 large eggs: The protein backbone of the salad, boiled just until the yolks are set but still creamy, not chalky or gray.
- 1 ripe avocado: Look for one that yields gently when you press it, it should mash easily into a smooth, buttery base that binds everything together.
- 2 tablespoons plain Greek yogurt: Adds tang and creaminess without the heaviness of full mayo, plus a little protein boost that keeps you full longer.
- 1 tablespoon mayonnaise (optional): A small spoonful makes the texture even silkier, but you can skip it entirely if you want to keep things really light.
- 1 tablespoon fresh lemon juice: Brightens the whole mix and keeps the avocado from browning too quickly, plus it wakes up your taste buds.
- 1 teaspoon Dijon mustard: A little sharpness cuts through the richness and gives the salad a subtle bite that keeps it interesting.
- 1 tablespoon chopped fresh chives or green onions: These add a mild onion flavor and little pops of green that make each bite feel fresh and garden bright.
- Salt and black pepper: Season generously, eggs need more salt than you think to really shine.
- 8 slices whole grain bread: Toasting adds crunch and structure so the bread doesn't get soggy from the creamy salad.
- 1 cup baby spinach or lettuce leaves: A layer of greens adds a crisp contrast and makes the sandwich feel more complete and balanced.
- 1 medium tomato, sliced: Juicy, sweet, and optional, but it brings a summery freshness that I almost always include.
Instructions
- Boil the eggs:
- Place the eggs in a saucepan, cover them with cold water by about an inch, then bring to a rolling boil over high heat. Once boiling, cover the pan, turn off the heat, and let them sit for exactly 10 minutes before transferring to an ice bath to stop the cooking and make peeling easier.
- Prepare the avocado base:
- In a large bowl, mash the avocado with the Greek yogurt, mayonnaise if using, lemon juice, and Dijon mustard until the mixture is smooth and creamy, with just a few small lumps for texture. This is the secret to a lighter egg salad that still feels indulgent.
- Combine with eggs:
- Peel and roughly chop the cooled eggs, then gently fold them into the avocado mixture along with the chives or green onions, salt, and black pepper. Stir just until everything is coated and combined, being careful not to mash the eggs too much.
- Assemble the sandwiches:
- Lay out your bread slices and layer spinach or lettuce on four of them, followed by tomato slices if you're using them. Spoon the avocado egg salad generously over the greens, then top with the remaining bread slices.
- Serve:
- Eat right away for the best texture, or wrap tightly and refrigerate for up to four hours if you're packing lunch. The salad will keep in the fridge for a day or two, though the avocado may darken slightly despite the lemon juice.
Save There was a Saturday morning when I made a double batch of this and brought it to a picnic in the park. My friend who swore she didn't like egg salad grabbed a sandwich out of curiosity and ended up eating two, declaring it didn't count because it was green and had avocado. We laughed about it for weeks, and now she requests it every time we plan an outdoor lunch.
How to Store and Keep Fresh
The avocado egg salad holds up well in an airtight container in the fridge for about a day, maybe two if you're lucky. The lemon juice does slow down browning, but avocado is always a race against time. I like to press plastic wrap directly onto the surface of the salad before sealing the container, it keeps air out and the color brighter. If you're meal prepping, keep the salad separate from the bread and greens, then assemble your sandwiches fresh each morning so nothing gets soggy.
Simple Swaps and Variations
You can swap the Greek yogurt for sour cream if that's what you have, or use all mayo for a richer, more traditional egg salad with an avocado twist. Fresh dill is a beautiful addition if you love herbs, and a pinch of smoked paprika gives it a subtle warmth that's really nice. I've also made this on everything from bagels to lettuce wraps, and once I even stuffed it into a pita with extra cucumbers and it was fantastic. If you want a little heat, a dash of hot sauce or a sprinkle of red pepper flakes does wonders.
Serving Suggestions
This sandwich is perfect on its own, but I love pairing it with something crunchy on the side like kettle cooked chips, carrot sticks, or a handful of pickles. A cold glass of iced tea or lemonade makes it feel like a proper lunch break, and if you're feeding a crowd, you can cut the sandwiches into halves or quarters for easy sharing. It's also great with a simple side salad dressed in olive oil and vinegar, keeping the whole meal light and fresh.
- Serve with a handful of your favorite crunchy chips or veggie sticks for contrast.
- Pair with iced herbal tea, lemonade, or sparkling water with a twist of lime.
- Cut into smaller portions for a party platter or picnic spread that everyone can grab easily.
Save This sandwich has become one of those recipes I make without thinking, the kind that feels nourishing and easy at the same time. I hope it becomes a regular in your kitchen too, whether you're packing it for work or enjoying it in the quiet of your own home.
Recipe Questions & Answers
- → How do I get perfectly cooked hard-boiled eggs?
Bring eggs to a boil in cold water, cover, remove from heat, and let stand for 10 minutes. Transfer immediately to an ice bath to stop cooking. This method ensures creamy yolks and easy peeling.
- → Can I make this sandwich ahead of time?
Yes, you can prepare the avocado egg salad and store it in an airtight container in the refrigerator for up to 4 hours. Assemble the sandwich just before serving to keep the bread fresh and prevent sogginess.
- → What can I use instead of Greek yogurt?
Sour cream is an excellent substitute with similar creaminess. For a lighter version, omit the mayonnaise and Greek yogurt entirely and use just lemon juice and mustard to bind the mixture.
- → Is this sandwich vegetarian?
Yes, this sandwich is fully vegetarian as it contains only eggs, dairy, vegetables, and bread. It's an excellent protein-packed option for vegetarian diets.
- → How can I make this gluten-free?
Simply use gluten-free bread in place of whole grain bread. All other ingredients are naturally gluten-free. Always verify that your gluten-free bread and any store-bought condiments are certified gluten-free.
- → What flavor variations can I try?
Add smoked paprika, fresh dill, or a pinch of cayenne pepper to the salad mixture. Try different mustards like whole grain or spicy brown. Arugula or mixed greens can replace spinach for a peppery bite.