Avocado and Egg White Salad with Lemon Dill Dressing

This Egg White and Avocado Salad is one of my favorite easy go-to lunches because it’s healthy, full of flavor and made without any mayo.

Here’s a delicious throwback recipe I wanted to reintroduce: a light, creamy Egg White and Avocado Salad that’s perfect for quick lunches. It’s low in calories because it uses only egg whites and replaces traditional mayonnaise with a blend of mashed avocado, plain Greek yogurt and Dijon mustard. The result is wonderfully creamy without the extra added mayo—plus there’s a touch of turkey bacon for crunch and savory flavor.

I grew up eating egg salad sandwiches all the time, made by my grandmother, who was an incredible cook. After college I started paying more attention to calories and felt the need to create a healthier version of my childhood favorite. This egg white and avocado salad became my go-to: clean, satisfying, and easy to prepare for meal prep.

Egg White and Avocado Salad

A healthy, low-calorie egg salad made without mayo—creamy avocado, Greek yogurt and Dijon mustard form the base.

Ingredients

• 10 hard-boiled egg whites, diced
• 1 avocado, mashed
• 1 Tbsp Dijon mustard
• 1 Tbsp plain Greek yogurt
• 2 tsp fresh lemon juice
• 1/3 cup green onions, chopped
• 1/2 cup celery, diced
• 1/2 tsp paprika
• 1/4 tsp freshly ground black pepper
• Pinch of salt, to taste
• 2 slices uncured turkey bacon, chopped and cooked until crisp

Instructions

1. In a large bowl, mash the avocado until smooth. Add the Dijon mustard, plain Greek yogurt and lemon juice, stirring until the mixture is creamy and well combined.
2. Stir in the chopped green onions, diced celery, paprika, salt and pepper. Mix well and set aside.
3. Chop the hard-boiled egg whites and discard the yolks (or save them for another use). Fold the egg whites into the avocado mixture until everything is evenly combined.
4. Gently fold in the chopped, cooked turkey bacon. Serve the salad on whole wheat bread with fresh arugula for an open-faced sandwich, or enjoy it as a filling for wraps, on top of a bed of greens, or simply by itself.

Serving Suggestions

This egg white and avocado salad works well as an open-faced sandwich on whole wheat bread with a handful of arugula, in a wrap, as a scoopable dip for veggies, or served over a large green salad. It’s flexible and keeps lunch feeling fresh and satisfying without added mayonnaise.

Storage and Freshness

The salad will keep in the refrigerator for about three days. To prevent the mashed avocado from browning, press plastic wrap directly onto the surface of the salad so it touches the mixture, and seal the container tightly. The lemon juice in the recipe also helps slow browning. Store in an airtight container and consume within three days for best flavor and texture.

Notes

The recipe’s primary source of fat comes from the avocado, which provides a creamy texture and is considered a healthy fat. If you prefer, adjust the seasonings or swap turkey bacon for a vegetarian alternative, but the avocado-Greek yogurt base is what creates the creamy, mayo-free consistency.

Nutrition (per 3/4 cup serving)

• Calories: 154 kcal
• Carbohydrates: 6.9 g
• Protein: 12.1 g
• Fat: 8.9 g
• Saturated Fat: 1.5 g
• Sodium: 425.3 mg
• Fiber: 4 g
• Sugar: 1.6 g

Nutrition information is automatically calculated and should be used as an approximation.

If you try this recipe, let me know how you like it and whether you serve it as a sandwich, in a wrap, or over a salad. Enjoy a flavorful, healthier take on classic egg salad without the mayo!