This Avocado and Spinach Egg Salad is a nourishing, creamy, and flavorful dish, perfect for a light lunch, a snack, or as a healthy addition to your meal rotation. By replacing the usual mayo with mashed avocado, you’re adding healthy fats while maintaining that creamy texture you love in an egg salad. The spinach adds a fresh, green bite, boosting the nutritional content. Whether you’re meal prepping, making a quick lunch, or looking for a fresh, filling snack, this recipe has got you covered.
Ingredients:
- 6 large eggs
- 1 ripe avocado (peeled, pitted, and mashed)
- 2 cups fresh spinach (chopped)
- 2 tablespoons plain Greek yogurt (optional, for extra creaminess)
- 1 tablespoon Dijon mustard (for a little tang)
- 1 tablespoon lemon juice (or lime juice, for freshness)
- Salt and pepper, to taste
- 1/4 teaspoon garlic powder (optional, for added flavor)
- 1/4 teaspoon paprika (optional, for garnish)
- Fresh parsley or chives (optional, for garnish)
Instructions:
Step 1: Boil the Eggs
The first step in preparing this avocado and spinach egg salad is to boil the eggs. This will take about 10-12 minutes of active cooking time and 10 minutes of passive cooling time.
- Place the eggs in a saucepan and cover them with about 1 inch of cold water.
- Bring the water to a boil over medium-high heat. Once the water begins to boil, reduce the heat to low or medium-low to maintain a gentle simmer.
- Let the eggs simmer for about 9-12 minutes. For hard-boiled eggs, 10 minutes will give you fully set yolks. If you prefer a slightly softer, creamier yolk, reduce the cooking time to 8-9 minutes.
- After the eggs have cooked, immediately transfer them to an ice bath or a bowl of cold water. This helps stop the cooking process and makes peeling easier.
Step 2: Prepare the Spinach and Avocado
While the eggs are boiling, you can prep the other ingredients. This will take about 5 minutes.
- Wash and chop the spinach. Roughly chop the spinach into bite-sized pieces. This will make it easier to mix in with the eggs and avocado.
- Prepare the avocado. Cut the avocado in half, remove the pit, and scoop out the flesh. Place the avocado in a bowl and mash it with a fork until smooth, or leave it a little chunkier for added texture.
- Squeeze the lemon juice into the mashed avocado to prevent browning and add some fresh acidity.
Step 3: Peel and Chop the Eggs
By the time you’re ready to assemble, your eggs should be cool enough to peel. This process will take about 3-5 minutes.
- Peel the boiled eggs and chop them into small chunks. You can chop them finely or leave them slightly larger, depending on your texture preference.
Step 4: Combine Ingredients
Now that all your ingredients are prepped, it’s time to bring them together. This should only take 5 minutes.
- In a large mixing bowl, combine the chopped eggs, mashed avocado, chopped spinach, and Greek yogurt (if using).
- Add Dijon mustard, garlic powder, and season with salt and pepper to taste. The Dijon mustard adds tang, while the garlic powder enhances the overall flavor. The Greek yogurt makes the salad even creamier but is optional if you want to keep the recipe lighter.
- Mix everything together until well combined. The avocado should help bind the ingredients, creating a creamy texture that coats the eggs and spinach evenly.
Step 5: Garnish and Serve
This step is optional but will add a burst of flavor and color to your dish. It will only take a couple of minutes.
- Garnish with paprika for a pop of color and a subtle smoky flavor. You can also top the salad with fresh parsley or chives for an additional fresh, herby note.
- Serve immediately, or chill for 30 minutes to an hour in the fridge for a cooler, more refreshing option.
Time and Temperature:
- Total Time: 20-25 minutes
- Active Cooking Time: 10-12 minutes (for boiling the eggs)
- Inactive Time: 10 minutes (to cool the eggs)
- Resting/Chilling Time (optional): 30 minutes to 1 hour in the fridge for extra freshness
- Temperature: No cooking temperature is required after the eggs are boiled; the recipe can be made at room temperature or chilled.
Notes:
- Texture of the Salad: The texture of this salad is highly customizable. If you prefer a chunkier egg salad, leave the avocado more mashed, or even dice the avocado instead of mashing it. Similarly, for a creamier version, you can add more Greek yogurt or a little more mashed avocado.
- Vegan Option: If you want to make this salad vegan, substitute the eggs with tofu or chickpeas, and use a plant-based yogurt alternative. The avocado will still provide the creaminess and richness, and the spinach adds a fresh element.
- Protein Boost: For an added protein boost, consider adding a small can of drained and rinsed chickpeas or some cooked quinoa. These will not only increase the nutritional value but also add interesting textures to the salad.
- Adjusting the Seasoning: The mustard, garlic powder, and lemon juice add a lot of flavor, but feel free to adjust these ingredients to suit your taste. For extra heat, you can add a pinch of cayenne pepper or a drizzle of hot sauce.
- Make Ahead: This salad can be made ahead of time and stored in an airtight container in the fridge for up to 2 days. However, the avocado will start to brown after a few hours, so it’s best to eat it within a day or two. You can also store the components separately and assemble the salad fresh when you’re ready to eat.
Serving Suggestions:
- As a Sandwich: Spread this avocado and spinach egg salad on whole-grain or sourdough bread for a delicious sandwich. Add extra greens, such as lettuce or arugula, for added crunch.
- On Toast: Serve the salad on a slice of toasted whole-wheat bread or rye for a quick and filling breakfast or lunch.
- With Crackers: This salad works great as a dip when paired with your favorite crackers or pita chips. It’s a great snack for gatherings or meal prep.
- In a Wrap: For a low-carb option, use lettuce leaves or a whole-wheat tortilla to make a wrap. You can add sliced tomatoes, cucumbers, or any other veggies you enjoy.
- As a Side Dish: This egg salad pairs wonderfully with a side salad of mixed greens, sliced avocado, or roasted veggies.
Nutritional Information (per serving):
- Calories: 250-300 (depending on the addition of Greek yogurt and the size of the avocado)
- Protein: 15-18g (from eggs and Greek yogurt)
- Healthy Fats: 18-22g (mainly from avocado)
- Carbohydrates: 12-15g (from spinach and avocado)
Conclusion:
The Avocado and Spinach Egg Salad is a refreshing, healthy, and versatile dish. The creamy avocado replaces traditional mayo, while the spinach adds a boost of vitamins and minerals. This egg salad is a great choice for anyone looking to add more nutritious ingredients to their diet while still enjoying the creamy and satisfying flavors of a classic egg salad. Whether you’re making it for lunch, as a snack, or to share at a picnic, this dish will quickly become a favorite.
The ease of preparation, customizable flavors, and endless ways to serve it make this recipe a winner for meal prep or busy weeknights.

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