4 net carbs

Avocado Egg Salad

This delicious and nutritious avocado egg salad is perfect for a quick and easy lunch or a light dinner, and is sure to satisfy your cravings and leave you feeling satisfied and nourished.

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Avocado Egg Salad

Low-carb avocado egg salad on butter lettuce.

Low-Carb Avocado Egg Salad [Keto]

Total Diabetes Wellness
Avocado and egg are two ingredients that seem to be made for each other, and when they come together in this delicious and nutritious salad, the result is simply irresistible. Creamy, rich, and packed with flavor, this avocado egg salad is perfect for a quick and easy lunch or a light dinner. Whether you're an avocado lover or just looking for a new twist on the classic egg salad, this recipe is sure to satisfy your cravings and leave you feeling satisfied and nourished. So grab a fork and get ready to dive into this delicious and wholesome dish!
Total Time 20 minutes
Course Lunch and Dinner
Cuisine American
Servings 2 servings
Net Carbs 4 g
*Net carbs are per serving

Ingredients
 

  • 3 large eggs (or 3 hard boiled eggs)
  • 1 large avocado, sliced into 1/2" pieces
  • 1-2 tablespoons red onion, finely diced
  • 2 tablespoons mayonnaise
  • 1 teaspoon dried chives
  • 1 teaspoon dried parsley
  • 1 teaspoon lemon juice
  • salt and black pepper
  • butter lettuce leaves

Instructions
 

  • If eggs are already hard boiled, skip to step #2. Add enough water to a medium saucepan to cover eggs by 1”. Bring water to a boil. Using a slotted spoon or a skimmer, carefully lower your eggs into the boiling water. Set a timer for 14 minutes. When the timer is up, use a slotted spoon or skimmer to transfer eggs to a bowl of ice water. Once the eggs have cooled completely, crack the shells and peel.
  • Roughly chop eggs into 1/2" pieces.
    Top view of chopped egg in a glass mixing bowl next to lettuce leaves.
  • Combine all ingredients in a medium bowl and stir to combine. Salt and pepper to taste.
    Top view of avocado egg salad mixed in a glass bowl, next to lettuce leaves.
  • Serve with butter lettuce leaves, or you can eat the avocado egg salad plain.
    Top view of low-carb avocado egg salad being served on butter lettuce leaves.

Video

Nutrition

 

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Keywords avocado salad recipe, egg avocado salad, egg avocado salad recipe, keto avocado egg salad recipe, low-carb egg salad
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Photos of Low-Carb Avocado Egg Salad

Notes

Avocado

We prefer the avocado to be a chunky texture in this avocado egg salad. If you prefer a smoother consistency, you can mash the avocado the way you would for guacamole.

Frequently Asked Questions

Is this low-carb avocado egg salad recipe Keto?

Yes! This avocado egg salad contains 4 grams of net carbs. It is also high in fiber from the avocado, with 7 grams of fiber per serving. This recipe is a great choice if you’re following a Keto diet.

Is this low-carb avocado egg salad recipe gluten-free?

Yes! This recipe is gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: This recipe assembles super quickly! We don’t recommend making this ahead of time. To save time preparing the meal, you can hard boil the eggs ahead of time.
  • Storing leftovers: Store leftover avocado egg salad in an air-tight container in the refrigerator for 1-2 days. After this point the avocado may start to turn brown.
  • Freezing instructions: We don’t recommend freezing this recipe.
  • To reheat: N/A

Additional Details

When it comes to delicious and healthy recipes for people with diabetes, it’s essential to find options that are low in carbohydrates and packed with nutrients. One such delightful dish is the creamy avocado egg salad. This refreshing salad combines the creaminess of avocado with the protein-rich goodness of eggs, creating a perfect balance of flavors and textures.

Benefits for People with Diabetes

Avocado egg salad is an excellent choice for those with diabetes due to its low carbohydrate content. Avocados are high in monounsaturated fats, which are known to improve insulin sensitivity and help regulate blood sugar levels. Eggs, on the other hand, are a protein powerhouse, which can aid in appetite control and weight management, crucial factors for people with diabetes. By combining these two ingredients, this salad offers a satisfying and nutrient-dense meal that won’t spike blood sugar levels.

Tips for Preparation

  • Choosing the Perfect Avocado: Opt for ripe avocados that are slightly soft to the touch. Gently squeeze them to check for ripeness. If they yield slightly under gentle pressure, they are ready to use in the salad.
  • Hard-Boiling Eggs: For the ideal hard-boiled eggs, place them in a saucepan filled with cold water. Bring the water to a boil, then reduce the heat and let the eggs simmer for about 9-12 minutes. Once done, transfer them to an ice bath to cool and stop the cooking process. This method ensures fully cooked eggs with a creamy yolk.
  • Mash or Cube Avocado: Depending on your preference, you can either mash the avocado for a smoother texture or cube it for a chunkier salad. Both options are equally delicious, so choose the one that suits your taste buds.

Avocado Egg Salad Variations

  • Flavorful Additions: Enhance the flavor profile of your avocado egg salad by incorporating various herbs and spices. Consider adding chopped cilantro, diced red onion, minced garlic, or a squeeze of lime juice to give it a vibrant and zesty twist.
  • Texture Boosters: For some extra crunch, you can toss in ingredients like chopped celery, diced bell peppers, or toasted almonds. These additions not only provide a satisfying texture but also contribute to the overall nutritional value of the salad.
  • Protein Options: If you’re looking to increase the protein content further, consider adding cooked and chopped chicken breast, grilled shrimp, or canned tuna to the salad. These additions will make the dish more substantial and satiating.

Serving Suggestions

  • On a Bed of Greens: Serve the avocado egg salad over a bed of fresh salad greens, such as spinach, kale, or mixed greens. The combination of creamy salad and crisp greens creates a delightful contrast.
  • Wrap it Up: Transform this salad into a satisfying wrap by spreading it on a low-carb tortilla or lettuce leaf. Add some sliced tomatoes or cucumber for added freshness, and roll it up for a nutritious and portable meal.
  • Cracker Toppers: Spoon the avocado egg salad onto whole-grain or low-carb crackers for a quick and easy snack option. This way, you can enjoy the flavors of the salad in a bite-sized format.

Storage Instructions

To keep the avocado egg salad fresh, store it in an airtight container in the refrigerator. Due to the avocado’s tendency to brown, it’s best to consume the salad within 24 hours. If you need to prepare it in advance, squeeze some lemon or lime juice over the salad and press a piece of plastic wrap directly onto the surface to minimize browning.

Creamy avocado egg salad offers a delicious and healthy option for individuals managing diabetes. With its low carbohydrate content, high nutrient density, and balanced flavors, this salad is a go-to choice for those seeking a satisfying and diabetes-friendly meal. Whether you enjoy it as a standalone dish, a refreshing wrap, or a crunchy snack, the avocado egg salad is sure to delight your taste buds while keeping your blood sugar in check. Embrace this recipe and savor its benefits on your journey toward a healthier lifestyle.

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