Healthy Avocado Egg Salad Sandwich Recipe

I recently noticed that I had put on a few in the poundage department. Although I have nothing against my new full bodied, umm...body, I felt it was mostly a result of my sitting and studying for about ten months straight with no time for thoughtful and healthful cooking. (I recently finished my master's degree in May)

So, while I have a short break this summer, I decided I would go to the gym every day and start cooking healthily. So far, I've managed to go to the gym everyday since this past Wednesday (I know...that's only 3 days in a row but man did it take some will power) plus I've been watching my calories as well as my cravings for chips. I'm a complete sucker for potato chips. They own me.

Anyway, I thought I'd share with you what I had for lunch today. And though it's a bit more calorie dense than I have been eating on my diet (first diet in my life, if you can believe that) it's so totally yummy and healthy that I had to have it - an avocado egg salad sandwich!

Doesn't that look delectable? Yup, it is! Some of you may be thinking, "But wait, Aki. Aren't avocados totally fatty and calorie dense and causing fat to build up exactly where you don't want it to as we speak?" To this I would respond with fear and accusations but then I would quickly remember that even though there are a lot of calories in avocados, 91% of them from fat, these are the good kinds of fats. The ones that your body actually NEEDS - monounsaturated and polyunsaturated fats. These types of fats help lower bad cholesterol and keep your heart healthy. Furthermore, avocados have many nutrients in them so you're not eating "empty calories", which is the main cause of weight gain and obesity. So don't throw those avocados aside just because they're caloric! They're totally healthy for you and delicious on top of it. OK, enough of the blabbing, here's the recipe!

Avocado Egg Salad Sandwich
Servings: 2+

2 medium sized avocados
4 hard boiled eggs
1/2 tsp of Rice Wine Vinegar
2 tsp of low fat mayonnaise (I used the kind made with olive oil which has half the fat)
1 tsp of dijon mustard
splash of lime juice (optional)
salt and pepper to taste
cayenne pepper (optional)
4 slices of bread (I used whole wheat)

1. Hard boil the 4 eggs.
2. In a medium sized bowl mix together the avocados, rice wine vinegar, mayonnaise, mustard, lime juice (optional), salt, pepper, and cayenne pepper (optional).

3.  Remove the yolks from two of your hard boiled eggs and put them aside (you won't be using these). Chop up your eggs, add them to your avocado mixture, and mix it all together.

4. Next I grilled up some bread (or you can toast it in the toaster) and spread the avocado egg salad in between two slices.

Finished! An easy and healthy summer lunch recipe which is quite filling - Enjoy!


  1. This looks so yummy! I am definitely planning on that for lunch tomorrow :)

  2. Great! Let me know how it goes!

  3. I'm going to try this recipe, it looks really good!

  4. I tried this and it was DELISH! I will definitely be making this again!

  5. Liz, I'm so glad you liked it! yay!


I always appreciate your comments!