Avocado egg white salad

Growing up, the smell of an egg-salad sandwich made me want to run in the other direction and never look back (right ma?) I’d like to pretend that I grew out of this when I reached my teen-early adult years, but I would be totally lying.

I remember the first time my now-fiance, tried to be the perfect boyfriend and wake up early to make me breakfast before I headed off to school (cue the awwws).  Oblivious to my hardboiled egg phobia, he presented me with egg whites topped with sliced avocados (oh the shame!) Long story short, I went to school hungry and left poor boyfriend standing in the kitchen wide-eyed, wondering if he did in fact just here me shout “I know what I like, and I like what I want!” Wait, what? and yep, I really did say that verbatim and yes I’m also very much aware that I was a 24 year old brat (I’ve changed now… promise.)

Fast forward to present day and I just can’t get enough, don’t ask me why, I really have no clue. And that fine day when I had the brilliant (yes, brilliant) idea of adding mashed avocado (my food bff) into the mix, I just short of declared myself a cullinary genius (Move over Giada, hellooo Kristen!)

photo 4-2Isn’t she a beaut?!

This healthy spin on the traditional egg salad  is so easy and delicious you may eat it every day for lunch this week (I know I will!)

Serves 1


  • 2 large eggs, hardboiled, yolks removed
  • half of a medium Haas Avocado
  • a dash or two of hot sauce (optional)


  1. Place eggs in water and heat on medium-high until water begins to boil.
  2. Keep a boil going for 13 minutes and then remove the eggs from heat and allow to rest for 5-10 minutes.
  3. Drain water and cool off with some cold water so that it’s not too hot to handle (ouch!)
  4. Peel off the shell ( i often run mine under water after I’ve peeled it to make sure I removed even those stubborn small shell pieces)
  5. cut the eggs in half and remove the egg yolks (you can dice them at this point so that it’s easier to mash)
  6. place diced egg whites in a bowl with avocado and 1-2 dashes of hot sauce and mash with a fork until desired consistency
  7. Either eat on its own, fill half a pita with the egg mixture or place on top of two slices of whole wheat english muffin (my personal fave)

photo 1-4

You’ll notice that there’s a half missing – no that’s not on purpose – I accidentally dropped a half into the garbage (gah!) But it was still nom-tastic (by now you’ve probably realized I like to make up words…)

Today I’m eating mine on top of a basic spinach salad, since I’m eating pasta for dinner (woo!) so I’m trying to be carb conscious (self-high five).

photo 3-2

photo 3-3


Basic spinach salad consists of 2 lose handfuls of spinach, 1 shallot, sliced and 1/4 tomato diced. I mixed in a squeeze of lemon (about 1/2 a tbsp or 1/4 of a lemon) and 1 tsp. of extra virgin olive oil – verrry simple and you can add whatever you want to it but I like to keep mine light so I can really taste that egg-evocado amazingness

nutritional info (without salad): calories: 159; fat 11.6g (saturated 1.5g, polyunsaturate 1.5g, monounsaturated 7.5g); carbs: 7g; protein: 8.7g; Iron 5.8g 


For the working bunch: hardboiled eggs will last for a few days in the fridge so you can make the eggs ahead of time and simply mash everything together the day of.

For the Gluten free: I’ve eaten this many times without bread, either on its own or on top of an a salad and honestly haven’t miss the bread (o.k maybe a litttllee bit).


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