Healthy Egg Salad

Egg Salad

Egg salad is a quick and easy option for lunch (for you and the kids).  Traditionally, egg salad is made with mayo, which isn’t so healthy and doesn’t have much nutritional value.  Eggs on the other hand are an excellent source of protein and rich in minerals (calcium, iron, zinc, phosphorous & iodine)  and vitamins (B, B12, A, D, E  & K).  The white part of the egg, known as albumen, contains mostly protein.  The yellow part is the yolk, which contains about 80% of the calories and almost all of the fat present in the egg.

There has always been controversy over whether or not to eat the yolks or not because the fats that they do contain is saturated fat and cholesterol. But, there are so many good vitamins and minerals in the yolk!  So what should you do?  Use something else that has all those amazing vitamins and minerals found in the yolk (and maybe a little yolk too, in moderation of course).

So as a substitute to mayo I use avocado.  Like, mayo and the egg yolk, it contains fat, however, avocado contains the “good,” healthy fats and also has a lot of vitamins and minerals.  Plus it tastes so yummy, so why not!


-1/2 ripe avocado

-2-3 eggs (I only used one egg  yolk, mostly for color, but that isn’t even necessary)

-black ground pepper to taste


-slice up eggs, add avocado and pepper and mash together to get a creamy consistency.

-Eat alone, on top of salad or on whole grain bread.

Leave a Reply

Your email address will not be published. Required fields are marked *