Avocado Egg Salad Sandwich

There was a Tuesday last spring when I opened my fridge to find six eggs, one lonely avocado, and not much else. I had skipped the grocery run twice that week, and lunch was staring me down with zero inspiration. Then I remembered my college roommate who used to mash avocado into everything, even egg salad, which I thought was odd until I tried it. That day, out of necessity and a little curiosity, I made my first avocado egg salad sandwich, and it tasted like I had been doing meal prep all along.

I made this for my sister once when she stopped by unannounced, still in her scrubs from a long shift. She sat at my kitchen counter, exhausted, and took one bite before asking if I had been hiding some secret cooking talent. I laughed because it was just eggs and avocado, but she said it tasted intentional, like I had planned it. That comment stuck with me because sometimes the simplest things feel the most thoughtful when someone is hungry and grateful.

Ingredients

• 6 large eggs: The foundation of the filling, and boiling them just right means creamy yolks that blend smoothly without turning rubbery or chalky.
• 1 ripe avocado: This is what makes the whole thing creamy and luscious, so use one thats soft but not bruised or youll end up with brown streaks.
• 2 tablespoons plain Greek yogurt: Adds tang and protein while keeping the salad light, and it binds everything without the heaviness of straight mayo.
• 1 tablespoon mayonnaise (optional): A small amount gives a little extra richness, but honestly, you can skip it if you want to keep things lighter.
• 1 tablespoon fresh lemon juice: Brightens the whole mixture and keeps the avocado from turning brown too quickly, plus it wakes up the flavors.
• 1 teaspoon Dijon mustard: Just enough to add a subtle kick without overpowering the creaminess, and it helps emulsify the dressing.
• 1 tablespoon chopped fresh chives or green onions: A little sharpness and color that makes each bite feel more alive and less one note.
• Salt and black pepper, to taste: Essential for bringing out the natural flavors, and I always add more pepper than I think I need.
• 8 slices whole grain bread, toasted if desired: The vehicle for all this goodness, and toasting adds a nice crunch that contrasts with the creamy filling.
• 1 cup baby spinach or lettuce leaves: Adds freshness and a bit of crunch, and it keeps the sandwich from feeling too heavy.
• 1 medium tomato, sliced (optional): A juicy, slightly acidic layer that complements the richness, though I skip it if my tomatoes arent ripe enough.

Instructions

Boil and cool the eggs:

Place the eggs in a saucepan, cover them with cold water, and bring to a boil. Once boiling, cover the pan, remove it from heat, and let the eggs sit for 10 minutes before transferring them to an ice bath to stop the cooking and make peeling easier.

Mash the avocado base:

In a large bowl, mash the avocado with Greek yogurt, mayonnaise if using, lemon juice, and Dijon mustard until smooth and creamy. This becomes the binding sauce 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 until everything is well combined but not mushy. You want some texture from the eggs to come through.

Prep the bread and greens:

Lay out the bread slices and place spinach or lettuce on half of them, followed by sliced tomato if youre using it. This creates a barrier that keeps the bread from getting soggy too fast.

Assemble and top:

Spoon the avocado egg salad evenly over the greens, then top with the remaining bread slices. Press down gently so everything holds together when you take a bite.

Serve or store:

Serve immediately for the best texture, or wrap tightly and refrigerate for up to 4 hours if you need to make it ahead. The flavors meld nicely as it sits, but the bread may soften a bit.

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One weekend, I brought these sandwiches to a picnic, wrapped in parchment paper and tucked into a cooler. My friend Matt, who usually goes straight for the chips, grabbed one and said it was the first time he actually felt full from a sandwich without needing a nap afterward. That felt like a win because I had managed to make something satisfying without the usual post lunch slump.

How to Pick the Right Avocado

A good avocado should yield to gentle pressure without feeling mushy, and the skin should be dark but not black. If you press too hard and it caves in, its overripe and will have brown spots inside that taste off. I learned this the hard way after buying a bag of avocados that looked fine but turned out to be stringy and bitter when I cut them open. Now I buy them a day or two before I need them and let them ripen on the counter if theyre still firm.

Make Ahead Tips

You can boil the eggs the night before and store them peeled in the fridge, which saves time when youre rushing in the morning. The avocado mixture is best made fresh because it can brown, but if you press plastic wrap directly onto the surface and refrigerate it, you can buy yourself a few extra hours. I have also assembled the sandwiches without the tomato, wrapped them tightly, and they held up well for about three hours in a lunchbox with an ice pack.

Serving Suggestions

These sandwiches pair really well with a handful of kettle chips or a simple side salad with vinaigrette, and they are light enough that you do not need much else. I have also served them with pickle spears on the side, which adds a nice briny contrast to the creamy filling. If you are feeding a crowd, cut them into halves or quarters and arrange them on a platter, they look surprisingly elegant for something so simple.

• Add a pinch of smoked paprika to the egg salad for a subtle smoky note that makes it taste more complex.
• Swap the whole grain bread for a croissant if you want something richer, or use gluten free bread if needed.
• If you have leftover filling, serve it on crackers or stuffed into bell pepper halves for a low carb snack.

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This sandwich has become my go to when I want something that feels nourishing without a lot of fuss, and it reminds me that good food does not have to be complicated. Keep the ingredients simple, trust your instincts, and you will end up with something that tastes like you put in way more effort than you actually did.

Recipe Q&A

→ Can I prepare this sandwich ahead of time?

Yes, you can prepare the egg salad filling up to 4 hours in advance and refrigerate it. However, assemble the sandwich just before serving to prevent the bread from becoming soggy. Alternatively, pack the filling and bread separately and assemble at lunchtime.

→ What can I use instead of Greek yogurt?

You can substitute Greek yogurt with sour cream, regular plain yogurt, or additional mayonnaise for creaminess. For a lighter version, simply omit the yogurt and mayonnaise entirely and let the avocado provide the creamy texture.

→ How do I prevent the avocado from browning?

The lemon juice in the recipe helps prevent browning due to its acidity. If preparing ahead, ensure the lemon juice is well mixed throughout the avocado. You can also press plastic wrap directly onto the surface of the filling to minimize air exposure.

→ Is this sandwich gluten-free?

The standard version contains wheat bread, but you can easily make it gluten-free by using gluten-free bread instead. All other ingredients are naturally gluten-free, so simply swap the bread and verify labels on any processed ingredients.

→ What are some flavor variations I can try?

Enhance the filling with smoked paprika, fresh dill, or a pinch of cayenne pepper. Add crispy bacon, arugula instead of spinach, or cucumber slices for extra crunch. A touch of sriracha or hot sauce creates a spicy version.

→ Can I make this egg-free?

Unfortunately, eggs are the primary protein in this sandwich. For an egg-free version, consider substituting with chickpea salad or adding extra plant-based protein like tofu or legumes mixed with the avocado and yogurt base.