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Low Carb Avocado Egg Salad

Low Carb Avocado Egg Salad

Written by missblasco on . Posted in EGG BASED, RECIPE, SALADS, SUGAR FREE.

Ensalada de huevo con aguacate, una versión más saludable que la clásica, con menos grasas saturadas, pero con todo el sabor.
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Low Carb Avocado Egg Salad: A Healthy, Protein-Packed Dish
Looking for a fresh, nutritious meal that’s quick to prepare and perfect for summer? This Low Carb Avocado Egg Salad combines the protein power of eggs with the healthy fats of avocado, creating a creamy, flavorful dish that’s low in carbs and bursting with nutrients. With just six simple ingredients—egg, avocado, spring onion, yogurt, mustard, and lemon—this versatile recipe can be served as a wrap, dip, or side dish. As a dietitian passionate about nutritional education, I’m excited to share this healthier twist on the classic egg salad, its benefits, and creative serving ideas. Let’s dive into this delicious, guilt-free recipe!
Why Choose Low Carb Avocado Egg Salad?
Traditional egg salads often rely on mayonnaise, which can be heavy and high in calories. This low carb avocado egg salad offers a lighter, nutrient-dense alternative:
  • Low-Carb and Keto-Friendly: Free of potatoes or high-carb ingredients, it’s ideal for low-carb or ketogenic diets.
  • Protein-Rich: Eggs provide high-biological-value proteins, supporting muscle health and satiety.
  • Healthy Fats: Avocado delivers monounsaturated fats for heart health and satisfaction.
  • Quick and Easy: Ready in under 15 minutes with minimal ingredients.
  • Summer-Ready: Stable at room temperature and perfect for prepping ahead, unlike mayonnaise-based salads.
Whether you’re hosting a summer gathering or need a make-ahead lunch, this salad is a wholesome, flavorful choice that outshines the classic Russian salad.

Low carb avocado egg salad is a protein-rich, keto-friendly dish made with just six ingredients, ready in under 15 minutes.

Nutritional Benefits of Key Ingredients
This recipe is a nutritional powerhouse thanks to its star ingredients:
  1. Eggs:
    • High-Biological-Value Protein: A 60g egg provides 6g of protein with all essential amino acids, ideal for muscle repair and overall health.
    • Healthy Fats: Contains 4g of fat per egg, with 65% unsaturated fatty acids (UFAs) and 35% saturated fatty acids (SFAs), supporting heart health.
    • Choline: Essential for memory and brain function, especially in older adults.
    • Antioxidants: Carotenoids like lutein promote eye health.
    • Cholesterol Context: While eggs are high in cholesterol (186mg per egg), modern research suggests moderate consumption (1–2 eggs daily) within a balanced diet doesn’t significantly impact blood cholesterol for most people.
  2. Avocado:
    • Healthy Fats: Provides 10g monounsaturated and 1.8g polyunsaturated fats per 100g, compared to 2.1g SFAs, supporting heart health and reducing LDL cholesterol.
    • Low-Calorie Density: Delivers 160 kcal per 100g, with 20% lipids for satiety.
    • Potassium: Supports blood pressure regulation and muscle function.
    • Cholesterol-Free: A heart-healthy alternative to animal-based fats.
  3. Greek Yogurt:
    • Protein and Probiotics: Adds creaminess, protein, and gut-friendly bacteria.
    • Low-Fat Option: Replaces mayonnaise for a lighter, nutrient-dense sauce.
With fewer carbs than potato-heavy Russian salad, this dish is perfect for weight management, keto diets, or anyone seeking a balanced, nutrient-rich meal.

 

Packed with healthy fats from avocado and high-biological-value protein from eggs, it’s perfect for summer meals or snacks.

 

 

Avocado Egg Salad Ingredients

 

Recipe: Low Carb Avocado Egg Salad
This easy recipe yields a creamy, flavorful salad that’s ready in minutes and perfect for any occasion.
Ingredients (Serves 4)
  • 4 large eggs, hard-boiled
  • 1 ripe avocado, peeled and diced
  • 2 tablespoons spring onion, finely chopped
  • 1/4 cup plain Greek yogurt (or natural yogurt for a lighter option)
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • Sea salt and black pepper, to taste
Instructions
  1. Cook the Eggs:
    • Place eggs in a pot of cold water, bring to a boil, then simmer for 10 minutes.
    • Cool in ice water, peel, and chop coarsely.
  2. Prepare the Sauce:
    • In a small bowl, mix Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
  3. Assemble the Salad:
    • In a large bowl, combine chopped eggs, diced avocado, and spring onion.
    • Add the yogurt sauce and gently mix until well-coated, being careful not to mash the avocado completely.
  4. Chill and Serve:
    • Refrigerate for 30 minutes to enhance flavors (optional).
    • Serve as a wrap in lettuce leaves, a dip with veggie sticks, or a side with grilled fish or seafood.
  5. Store:
    • Keep in an airtight container in the refrigerator for 1–2 days.
    • Do not freeze, as avocado may lose texture.

 

Serve as a wrap, dip, or side with fish, and store in the fridge for 1–2 days for a convenient, healthy option.

Serving Suggestions
  • Wraps: Fill lettuce leaves with the salad and add sliced tomatoes for a low-carb lunch.
  • Canapés: Spread on rye crackers or cucumber slices for healthy appetizers.
  • Side Dish: Pair with grilled salmon, cod, or shrimp for a protein-packed meal.
  • Dip: Serve with celery, carrots, or bell peppers for a summer snack.
Customization Options
  • Yogurt Swap: Use natural yogurt for a lighter, less dense sauce.
  • Flavor Boost: Add fresh dill, parsley, or a pinch of smoked paprika.
  • Crunch Factor: Mix in chopped celery or radish for extra texture.
  • Spicy Kick: Stir in a dash of hot sauce or cayenne pepper.

 

Low Carb Avocado Egg Salad

 

Why You’ll Love This Recipe
  • Quick Prep: Ready in under 15 minutes, perfect for busy schedules.
  • Low-Carb: Fewer carbs than traditional salads, ideal for keto or weight management.
  • Nutrient-Dense: Combines high-quality protein, healthy fats, and probiotics.
  • Summer-Friendly: Stable at room temperature and great for prepping ahead.
  • Versatile: Works as a main dish, side, or appetizer for any occasion.
Debunking Egg and Avocado Myths
  • Eggs and Cholesterol: While eggs are high in cholesterol, current research (e.g., American Heart Association) shows that for most people, dietary cholesterol has a minimal impact on blood cholesterol compared to saturated fats. Enjoy 1–2 eggs daily within a balanced diet.
  • Avocado as a Trend: Beyond its popularity, avocado’s monounsaturated fats, potassium, and fiber make it a nutritional staple, not just a fad. Its versatility ensures it remains a valuable addition to healthy diets.

 

Related Posts:

 

This Low Carb Avocado Egg Salad is a creamy, nutrient-packed dish that’s perfect for summer meals, quick lunches, or healthy appetizers. With just six ingredients, it’s easy to prepare, low in carbs, and rich in protein and healthy fats.
Whether served as a wrap, dip, or side to seafood, this versatile recipe is a healthier alternative to traditional egg or Russian salads.
Prep it ahead and enjoy a fresh, flavorful dish that supports your health goals.
Try it today and elevate your meals with this simple, delicious salad!
ensalada de huevo y aguacate

ENSALADA DE HUEVO Y AGUACATE

Ensalada de huevo con aguacate, una versión más saludable que la clásica, con menos grasas saturadas, pero con todo el sabor.
5 from 3 votes
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 12 minutes
Course Ensalada, Entrante
Cuisine Americana
Servings 2 raciones
Calories 273 kcal

Ingredients
  

  • 2 huevos cocidos
  • 1 aguacate
  • 30 gramos cebolleta picada
  • 125 gramos yogur griego
  • 1 cda mostaza de dijon
  • 1 pizca sal marina
  • 1 pizca pimienta recién molida
  • 1/2 cda jugo de limón

Instructions
 

  • Lo primero es hervir los huevos, en 12 minutos los tendrás listos. Deja que enfríen y pélalos.
  • En un bol pequeño prepara la salsa, añade el yogur, la mostaza, el jugo de limón, sal y pimienta, remueve bien para que se integren los ingredientes.
    ensalada de huevo y aguacate
  • Abre el aguacate, retira el hueso y saca las dos mitades con la ayuda de una cuchara sopera, rocíalo con unas gotitas de limón y corta en trozos cuadrados.
  • Corta también los huevos y la cebolleta, ponlo todo en el mismo bol y añade también la salsa. Un poco más de sal y pimienta.
    ensalada de huevo ingredientes
  • Mezcla todos los ingredientes con cuidado.
  • Ya puedes emplatar tu ensalada de aguacate y huevo, lo ideal es guardarla en la nevera un rato antes de consumirla, para que se enfríe y se potencien los sabores.
  • Sírvela en un plato bonito y disfruta.
    Ensalada de Huevo y aguacate

Nutrition Facts
ENSALADA DE HUEVO Y AGUACATE
Amount Per Serving
Calories 273 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 4g25%
Cholesterol 167mg56%
Sodium 197mg9%
Potassium 658mg19%
Carbohydrates 13g4%
Fiber 7g29%
Sugar 4g4%
Protein 14g28%
Vitamin A 385IU8%
Vitamin C 12.6mg15%
Calcium 105mg11%
Iron 1.4mg8%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword aguacate, dip, ensalada, huevo
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6 INGREDIENTS, APPETIZERS, AVOCADO, EASY, EGG, KETO, LOW CARB, SALAD

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5 from 3 votes (1 rating without comment)

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