Avocado Egg Salad Sandwich

The morning I ran out of mayo and found half an avocado in the crisper, I accidentally invented my favorite egg salad. It was one of those hurried weekday lunches where I grabbed what was on hand, mashed it all together, and ended up with something that tasted lighter and brighter than the version I'd been making for years. The lemon juice I squeezed in at the last second made everything pop, and I haven't gone back to the old recipe since.

I started packing these sandwiches for my partner's work lunches, and they'd come home raving about how much better they felt in the afternoon compared to the usual deli sandwich. We'd sit at the kitchen counter on weekends, assembling a few at a time, talking about the week ahead. It became less about the sandwich itself and more about that quiet ritual of prepping something nourishing together.

Ingredients

• 6 large eggs: The foundation of the salad, boiled just until the yolks are set but still creamy, not chalky or gray-edged.
• 1 ripe avocado: Choose one that yields gently to pressure but isn't mushy, it should mash smoothly and add richness without overpowering the eggs.
• 2 tablespoons plain Greek yogurt: This brings tang and creaminess with extra protein, making the filling feel lighter than traditional versions.
• 1 tablespoon mayonnaise (optional): A small amount rounds out the texture, but you can skip it entirely if you want to keep things even leaner.
• 1 tablespoon fresh lemon juice: Brightens the whole mix and keeps the avocado from browning too quickly, plus it balances the richness beautifully.
• 1 teaspoon Dijon mustard: Adds a gentle kick and depth, the kind of background flavor that makes people ask what your secret is.
• 1 tablespoon chopped fresh chives or green onions: A subtle onion flavor that doesn't overpower, and the green flecks make it look fresh and inviting.
• Salt and black pepper: Season to taste, remembering that the yogurt and mustard already bring some savoriness to the mix.
• 8 slices whole grain bread: Hearty enough to hold the filling without getting soggy, and toasting it adds a nice textural contrast.
• 1 cup baby spinach or lettuce leaves: Adds crunch and a fresh layer, plus it keeps the filling from making the bread wet.
• 1 medium tomato, sliced (optional): A juicy, seasonal addition that works best in summer when tomatoes are at their peak.

Instructions

Boil and cool the eggs:

Place the eggs in a saucepan, cover them with cold water by about an inch, then bring to a rolling boil. Once boiling, cover the pan, remove it from the heat, and let the eggs sit for exactly 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, combine the avocado, Greek yogurt, mayonnaise if using, lemon juice, and Dijon mustard, then mash with a fork until mostly smooth with a few small chunks remaining for texture.

Fold in the eggs and seasonings:

Peel and chop the cooled eggs into bite-sized pieces, then gently fold them into the avocado mixture along with the chives or green onions, salt, and black pepper. Mix just until everything is evenly coated, being careful not to break up the eggs too much.

Layer the greens and tomatoes:

Lay out your bread slices on a clean surface, then place a handful of spinach or lettuce on four of the slices, followed by tomato slices if you're using them.

Add the egg salad and finish:

Spoon the avocado egg salad generously over the greens, spreading it to the edges, then top each with the remaining bread slices. Serve right away, or wrap tightly and refrigerate for up to four hours if you're making them ahead.

Save

One afternoon, I made these for a small gathering of friends who'd all been trying to eat a little lighter without feeling deprived. Everyone went quiet after the first bite, and then someone said it tasted like the kind of lunch you'd want to eat every day without getting bored. That's when I realized this recipe had become more than just a quick fix, it was the kind of simple, nourishing food that actually makes you feel good.

Making It Your Own

You can easily swap the Greek yogurt for sour cream if that's what you have, or leave out the mayo entirely for an even lighter version that still tastes rich and satisfying. I've added a pinch of smoked paprika on days when I wanted a subtle smoky note, and fresh dill works beautifully if you're in the mood for something a little more herbaceous. If you're gluten-free, just use your favorite gluten-free bread, and if you want extra crunch, try adding thinly sliced radishes or cucumber.

Storing and Prepping Ahead

This egg salad holds up well in the fridge for about two days, though the avocado may darken slightly even with the lemon juice. I like to make the filling in the morning and assemble the sandwiches just before eating to keep the bread from getting soggy. If you're packing it for lunch, store the egg salad in a separate container and build your sandwich right before you're ready to eat, that way everything stays fresh and crisp.

Serving Suggestions

These sandwiches are perfect on their own, but they're even better with a handful of baked chips, a simple green salad, or some sliced fruit on the side. I've served them at casual weekend brunches with a pitcher of iced tea, and they always disappear fast. They're also great for picnics because they're easy to wrap and carry, just keep them cool until you're ready to eat.

• Pair with sweet potato chips or veggie sticks for a light, balanced lunch.
• Serve alongside a cup of tomato soup or gazpacho for a comforting, satisfying meal.
• Pack in a bento box with fresh berries and nuts for a portable, nourishing workday lunch.

Save

This sandwich has become my go-to when I want something that feels indulgent but still leaves me energized for the rest of the day. I hope it becomes one of those reliable, feel-good recipes in your kitchen too.

Recipe FAQs

→ Can I make this sandwich ahead of time?

Yes, the avocado egg salad can be prepared up to 4 hours in advance and refrigerated in an airtight container. Assemble the sandwich just before serving to prevent the bread from becoming soggy.

→ What can I use instead of Greek yogurt?

Sour cream, plain yogurt, or mayonnaise are excellent substitutes. For a lighter option, you can reduce the amount of creamy ingredients or use mashed avocado as the primary base.

→ How do I prevent the avocado from browning?

The lemon juice in the mixture helps prevent oxidation. If preparing ahead, press plastic wrap directly onto the surface of the salad and refrigerate. Add the avocado just before assembling for best color retention.

→ Can this sandwich be made gluten-free?

Absolutely. Simply use gluten-free bread instead of whole grain bread. All other ingredients are naturally gluten-free, making this an easy adaptation for dietary preferences.

→ What other toppings would work well with this?

Consider adding crispy bacon, sliced cucumber, roasted red peppers, or fresh herbs like dill or basil. A touch of smoked paprika or red pepper flakes adds nice flavor depth.