High-Protein Avocado Egg Salad

Name: High-Protein Avocado Egg Salad
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Ingredients: 2 avocados (diced); 3 hard-boiled eggs (diced); 1 tbsp shallots or red onion (finely chopped); 1 tbsp dill (chopped); 2 tbsp finely diced pickles; 1 tbsp dill pickle juice; 1/2 tbsp spicy or regular dijon mustard (feel free to add more if you like mustard flavor); ¼ cup plain Greek yogurt (can sub with cottage cheese too); 1/2 tsp salt; a few grinds of fresh cracked pepper and/or everything but the bagel seasoning

This is High-Protein Avocado Egg Salad for people who have never loved egg salad. It skips the heavy mayo entirely and uses Greek yogurt and Dijon mustard as the creamy, tangy base instead, which keeps everything feeling fresh and light rather than rich and dense. Diced avocado adds a buttery creaminess that does everything mayo tries to do but better. Fresh dill, finely chopped pickles, dill pickle juice, and shallots layer in brightness and flavor that make this one of the most interesting, satisfying things you can throw together in 20 minutes.

A hand holds a slice of toasted bread topped with avocado, grated boiled egg, fresh dill, and seasoning. A bowl with more avocado mixture and a napkin are visible in the background.

A Quick Look At The Recipe

Recipe Name: High-Protein Avocado Egg Salad
Ready In: 22 minutes
Serves: 4
Main Ingredients: avocados, hard-boiled eggs, shallots or red onion, dill, finely diced pickles, dill pickle juice, spicy or regular dijon mustard, plain Greek yogurt
Why You'll Love It: This high-protein avocado egg salad skips the mayo and uses Greek yogurt, Dijon, fresh dill, and dill pickle juice for a creamy, tangy, protein-packed egg salad. Ready in 20 minutes.

It’s also genuinely high in protein. Hard-boiled eggs, Greek yogurt, and avocado together give you a meaningful amount of protein and healthy fat in every serving, which means it actually keeps you full. Serve it on thick toast for breakfast, in a wrap for lunch, stuffed into a pita, or honestly just eat it straight from the bowl with a fork. It works for every format and takes about the same amount of effort as making a cup of coffee.

Why You’ll Love This Recipe

No mayo required. Greek yogurt and Dijon replace the mayo completely and the result is tangier, brighter, and more interesting than a traditional mayo-based egg salad without any of the heaviness.

The avocado changes everything. Creamy, buttery diced avocado transforms the texture of the whole bowl into something that feels indulgent without actually being heavy. It also adds healthy fat that keeps you satisfied for hours.

The pickle brine is the secret weapon. A tablespoon of dill pickle juice adds a sharp, briny brightness that you can’t put your finger on but absolutely notice. It’s the detail that makes people ask for the recipe.

– Lyuda

Ingredients Needed to Make Avocado Egg Salad

Simple, fresh ingredients that work together into something greater than the sum of their parts. Here’s what you need:

Avocados, diced (ripe but still firm enough to hold their shape when stirred; they add creaminess and healthy fat)
Hard-boiled eggs, diced (the protein base of the whole salad)
Shallots or red onion, finely chopped (adds a mild, slightly sweet sharpness)
Fresh dill, chopped (bright and herbaceous; pairs especially well with the pickle and egg flavors)
Finely diced pickles (adds crunch and a briny, tangy bite throughout)
Dill pickle juice (the secret weapon that ties everything together with sharp brightness)
Dijon mustard, spicy or regular (adds zip and depth; add more if you love mustard flavor)
Plain Greek yogurt (the protein-packed, creamy base that replaces mayo entirely)
Salt
Fresh cracked black pepper

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

How to Make High-Protein Avocado Egg Salad

One bowl, one pot, about 20 minutes.

Step 1: Hard-Boil the Eggs

Bring a medium pot of water to a full boil. Gently lower the eggs into the water using a spoon to prevent cracking. Boil for 8 to 9 minutes for eggs with jammy, slightly creamy yolks or 10 to 12 minutes for fully set hard-boiled yolks. The slightly jammy version adds a richer, creamier texture to the finished salad and is worth trying if you haven’t.

Step 2: Ice Bath and Peel

Transfer the eggs immediately to a bowl of ice water and let them sit for at least 5 minutes. The ice bath stops the cooking instantly and prevents the gray ring from forming around the yolk. It also makes peeling significantly easier. Peel under running water for the cleanest result, then dice the eggs into rough pieces.

A hand holds half an avocado with its flesh cut into cubes, about to be scooped into a white bowl containing more avocado cubes.

A white bowl filled with chopped hard-boiled eggs, avocado slices, onions, fresh herbs, and a dollop of soft white cheese, all mixed together on a white surface.

Step 3: Mix Everything Together

In a medium bowl, combine the diced avocado, diced eggs, finely chopped shallots or red onion, fresh dill, diced pickles, dill pickle juice, Dijon mustard, Greek yogurt, salt, and pepper. Stir gently to combine everything without mashing the avocado completely. You want a mix of textures, with some avocado pieces still visible rather than a completely smooth, uniform mixture.

A white bowl filled with a creamy, chunky salad made of diced eggs and herbs mixed with a greenish dressing, possibly an egg salad with herbs.

A slice of toasted bread topped with a creamy egg salad mixture and freshly grated hard-boiled egg, served on a white plate.

Step 4: Taste and Adjust

Taste the salad and adjust seasoning as needed. This is the step that makes the recipe yours. A little more salt to sharpen the flavor, extra pickle juice for more tang, an extra half tablespoon of mustard if you want more bite. The base is well-balanced as written but every palate is different and the recipe is designed to be adjusted.

Step 5: Serve

Serve immediately on thick slices of toasted bread, in a flour tortilla or lettuce wrap, stuffed into a pita, or alongside crackers. Top with an extra sprinkle of fresh dill and a few grinds of black pepper.

A hand holds a slice of toasted bread topped with a creamy egg salad and garnished with fresh dill. A bowl containing more egg salad is blurred in the background.

If you enjoy easy breakfast recipes, you’ll love my Broccoli Cheddar Breakfast Biscuits and French Toast Casserole (Easy Make-Ahead Breakfast)!

Storing

This egg salad is best eaten the day it’s made. Avocado browns relatively quickly after being cut and exposed to air, and the texture of the salad changes slightly after refrigeration. It will keep for 1 to 2 days in the refrigerator in a sealed airtight container. To slow the browning, press a piece of plastic wrap directly against the surface of the salad before sealing the container, which minimizes the avocado’s contact with oxygen.

Do not freeze this recipe. The avocado and eggs both change texture significantly after freezing and thawing. For best results, make only what you plan to eat within a day or two.

Serving Suggestions

Toast is the classic vehicle and for good reason. A thick slice of sourdough or whole grain bread, toasted until golden and crispy, holds up under the weight of the salad and adds a contrasting crunch to the creamy, chunky filling. Top with a few extra slices of fresh avocado, an extra sprinkle of dill, and a pinch of everything but the bagel seasoning for a breakfast that looks like it came from a cafe.

For lunch, spoon it into a large flour tortilla with shredded romaine, sliced cucumber, and a drizzle of hot sauce for a wrap that travels well and holds together cleanly. Stuffed into a pita pocket with arugula and sliced tomato it’s another excellent format that keeps everything contained.

For a lighter option, serve it on butter lettuce cups or romaine leaves for a low-carb version that still gives you something to scoop with. Alongside crackers it works as a protein-rich snack or appetizer spread.

And for a high-protein breakfast that meal preps just as well, these High-Protein Sheet Pan Breakfast Burritos cover the same quick, filling breakfast territory in a completely different format.

Frequently Asked Questions About Avocado Egg Salad

Can I use mayo instead of Greek yogurt?

Yes. Mayo works as a 1:1 substitute for the Greek yogurt if you prefer a more traditional egg salad flavor. The result will be richer and slightly less tangy. For a middle ground, use half mayo and half Greek yogurt. The Greek yogurt version is recommended for the lighter, brighter flavor it adds and for the extra protein it contributes to an already high-protein recipe.

How do I pick a ripe avocado for this recipe?

You want avocados that are ripe but still have some firmness so they hold their shape when diced and stirred rather than turning into mush. Press the avocado gently with your thumb. It should yield slightly without feeling completely soft or mushy. The skin should be dark, nearly black. If the avocados are still firm and green, leave them at room temperature for a day or two before using.

Can I make this ahead of time?

This salad is best made fresh and eaten the same day. If you need to prep ahead, hard-boil and dice the eggs up to 3 days ahead and store them separately. Prep the shallots, dill, and pickles and store them together. Make the Greek yogurt and mustard base. When ready to eat, dice the avocado fresh and combine everything. This approach gives you the freshest possible result while eliminating most of the prep time.

What’s the best way to dice avocado without it getting mushy?

Use a ripe but firm avocado and a sharp knife. Halve and pit the avocado, then score the flesh in a crosshatch pattern with the knife while it’s still in the skin. Scoop out the diced pieces with a large spoon. This method gives you clean, even cubes without pressing or squishing the flesh. Work quickly and add to the bowl right away to minimize browning.

More Delicious Lunch Recipes

Burrata Arugula Salad

One-Pan Pesto Chicken and Vegetables

Balsamic Chicken Bowls with Crispy Potatoes and Caprese Salad

Grilled Balsamic Chicken

If you make this, I’d love to hear how it turned out – a star rating or a note in the comments helps others find the recipe and helps me know what’s working in your kitchen. Tag me @gracefilledkitchen in your photos on social media so I can see your creations.