Creamy Egg Salad with Avocado and Dijon Mustard

Creamy Egg Salad Recipe with Avocado and Dijon Mustard

Hello! How wonderful that you're encouraged to prepare something so delicious and nutritious. Let's prepare together a vibrant version of a classic: an egg salad that replaces much of the mayonnaise with the natural creaminess of avocado and the sophisticated touch of Dijon mustard. It's that kind of light meal that saves a quick lunch or elevates a sandwich to another level. The best part is that we don't sacrifice flavor for health; on the contrary, we achieve an irresistible velvety texture. If you're looking for an energy-packed dish for 2025, this recipe is your best ally.

Preparation time

To help you organize better in the kitchen, here's the time breakdown. It's an ideal recipe for when you have little time but want to eat well.

• Preparation: 10 minutes
• Cooking: 10 minutes (for the hard-boiled eggs)
• Total: 20 minutes
• Servings: 2 cups (approx. 2-3 people)
• Difficulty: Easy

Ingredients

The key to this dish lies in using fresh ingredients of the best possible quality, as being a cold preparation, every flavor stands out. Here's what you need:

For the base and protein

• 6 large eggs (preferably organic or free-range)
• 2 ripe avocados (Hass type for their creaminess)
• 1 tablespoon finely chopped red (or purple) onion

For the creamy dressing

• 1 tablespoon of Greek yogurt natural (unsweetened)
• 1 teaspoon of Dijon mustard (adds that subtle spiciness)
• The juice of ½ yellow lemon (or lime, if you prefer more acidity)
• ½ teaspoon sea salt (adjust to taste)
• ¼ teaspoon freshly ground black pepper
• Fresh parsley or chopped chives (Optional, for garnish)

Note on substitutions: If you can't find Greek yogurt, you can use traditional mayonnaise, although yogurt provides a fresher profile. If you don't have red onion, white onion or chives work well, although red onion adds a special crunch and color. If you're looking for inspiration to accompany these ingredients, a rustic potato salad usually has similar texture bases.

Utensils we will use

You don't need sophisticated equipment, the basics in your kitchen are enough. The important thing is to work comfortably.

• Medium pot (for boiling eggs)
• Medium bowl (for mixing)
• Sturdy fork (for mashing the avocado)
• Chef's knife and cutting board
• Tablespoon (for incorporating)
• Container with water and ice (reverse bain-marie for peeling eggs)

Preparation of the creamy egg salad

Follow this step-by-step to achieve that perfect texture where the avocado embraces the egg without becoming an unrecognizable purée. The secret is in the order.

1. Perfect egg cooking

   Boil the water first. Place water in the pot and bring it to a boil. Carefully, introduce the eggs (use a spoon so they don't hit the bottom). Cook for exactly 10 minutes for a completely set but creamy, not dry, yolk. If you like the yolk a bit softer, leave them for 8 minutes.

2. Thermal shock

   Stop cooking. While they boil, prepare a bowl with cold water and ice cubes. After the time passes, take out the eggs and immediately submerge them in the ice. Let them cool for 5 minutes. This facilitates peeling and prevents the yolk from turning grayish. Peel them and cut them into medium cubes (not too small so they are felt, nor too large).

3. Preparation of the creamy base

   Mash the avocado. Cut the avocados in half, remove the pit, and scoop the pulp into the large bowl. Use a fork to mash them until you get a rustic cream; it's fine if some small pieces remain, that adds texture.

4. Season the mixture

   Integrate the acidic and salty flavors. To the avocado mash, immediately add the lemon juice (this also prevents it from oxidizing and darkening), the Greek yogurt, the Dijon mustard, salt and pepper. Mix vigorously with the fork until the color is uniform.

5. Combining ingredients

   Gently incorporate. Add the chopped eggs and chopped red onion to the bowl with the avocado cream. Swap the fork for a spoon or spatula and mix with folding movements. We want to coat the egg, not break it down further.

To finish and serve

Taste the mixture and adjust the salt if necessary. The egg salad should feel creamy but with the character of mustard. If you are going to use fresh herbs, sprinkle them just before serving to maintain their intense green color. Serve immediately to enjoy maximum freshness. Accompany it with some sourdough toast or serve it over romaine lettuce leaves for a low-carb version.

Nutritional Information

This healthy recipe stands out for its high content of good fats and quality proteins. Here are the estimated values per serving:

• Calories: 170 kcal
• Proteins: 10.6 g
• Fats: 12.6 g
• Carbohydrates: 4.1 g
• Fiber: 2.4 g

Note: Values are approximate and may vary depending on the size of the avocados or the brand of yogurt used.

5 keys to make it perfect

Sometimes the smallest details make the big difference between a normal dish and a memorable one. Here I share my chef's secrets for this preparation.

1. The avocado's ripeness: It is vital to use avocados at their optimal point of ripeness. If they are too green, you won't achieve creaminess and hard lumps will remain; if they are overripe, the flavor can be rancid. To the touch, they should yield slightly to finger pressure without sinking completely.
2. Muted onion: If red onion is too strong or pungent for you, a trick is to chop it and let it soak in ice water or a splash of vinegar for 10 minutes before adding it. This drastically softens its flavor without losing its crunch. It's a technique I also use a lot in my Niçoise salad.
3. Quality mustard: Not all mustards are the same. The Dijon mustard is essential here because it has a more complex and less vinegary profile than commercial yellow mustard. If you like to experiment, a whole grain mustard (with grains) also turns out spectacular.
4. Room temperature eggs: Before boiling them, try to take the eggs out of the fridge about 15 minutes beforehand. This reduces the risk of the shell cracking due to thermal shock when entering boiling water.
5. The egg cut: Do not chop the egg too finely. We want pieces of approximately 1 centimeter. If you chop it too finely, the yolk will completely dissolve into the avocado and you will lose the distinction of textures between the firm white and the smooth cream.

When is it ideal to enjoy it?

This creamy egg salad it's incredibly versatile, making it a wildcard for many situations. Due to its speed, it's perfect as a quick lunch during the work week; you can have the eggs cooked from the night before and simply mix everything in the morning. It's ideal for filling a sandwich and taking it to the office without the hassle of heating food.

It also works wonderfully for social gatherings or spring picnics. Since it doesn't contain large amounts of mayonnaise (or none, if you use yogurt), it feels lighter on the palate under the sun. You can serve it as a dip with celery and carrot sticks, or on crackers for an elegant appetizer. Even, if you're looking for a post-workout dinner, the combination of egg protein and avocado fats is excellent for muscle recovery, similar to what you would look for in a hearty egg and spinach sandwich.

Comparison table

To see why this version stands out, here we compare it with other popular salads you might be considering.

Frequently asked questions (FAQ)

Share your experience

The kitchen is for experimenting and sharing. I would love to know how this salad turned out for you. Did you dare to add an extra touch of spice or perhaps some different herbs? Leave your comment and share your own little tricks so we can all learn new ways to enjoy it!

Culinary glossary

• Brunoise: Cut vegetables into very small and uniform cubes, approximately 2 to 3 mm. This is ideal for the onion in this recipe so that it distributes well.
• Emulsion: Mixture of two liquids that normally do not combine (like fat and acid). By mashing the avocado with lemon and yogurt, we create a stable and creamy emulsion.
• Thermal shock: Technique of abruptly cooling a cooked food (in this case, eggs) by submerging it in ice water to immediately stop the cooking.
• Seasoning point: It is the moment when salt, pepper, or spices are added to enhance the flavor. Always taste your food before serving to adjust this point.
• Set yolk: State of the egg yolk when it has changed from liquid to solid due to heat, but maintaining its moisture and intense yellow color.