There’s something about a bowl piled high with creamy avocado, tender spinach leaves, and jammy golden egg yolks that just looks like pure fresh comfort.
This avocado spinach egg salad is a bright, wholesome meal—silky, lightly tangy, and wonderfully satisfying—yet it comes together in about 15 minutes.
It’s ideal for busy weekdays, quick lunches between meetings, or anyone who wants something nourishing without turning on the stove for long.
I first leaned on this salad after a long afternoon of errands, when takeout felt too heavy and time-consuming. A few hard-boiled eggs, a ripe avocado, and a handful of spinach turned into a cool, velvety salad that revived my energy and mood.
It’s great tucked into sandwiches for meal-preppers, scooped onto toast for weekend brunch, or served in a big bowl for easy entertaining.
Ready to bring this fresh, comforting dish to life?
Why You’ll Love It
- Delivers creamy, tangy flavor with a fresh, herby finish
- Packs protein, healthy fats, and greens into one satisfying bowl
- Comes together quickly with simple, everyday ingredients and minimal cooking
- Stays light and wholesome with Greek yogurt instead of heavy mayo
- Serves flexibly on toast, in wraps, or stuffed in lettuce cups
Ingredients
- 4 large eggs — hard-boiled and peeled (use fresh eggs for best texture)
- 1 medium avocado — ripe and pitted (should yield slightly to gentle pressure)
- 2 cups fresh spinach — finely chopped (baby spinach is tender and mild)
- 2 tbsp red onion — finely minced (use for a sharp, fresh bite)
- 1 tbsp lemon juice — freshly squeezed (brightens flavor and slows browning)
- 2 tbsp plain Greek yogurt or mayonnaise — for creaminess (Greek yogurt makes it lighter)
- 1 tsp Dijon mustard — smooth style (adds subtle tang and depth)
- 1 tbsp fresh parsley, chopped — optional (adds a fresh herbal note)
- 1/4 tsp salt — or to taste (adjust after mixing)
- 1/8 tsp black pepper — freshly ground (for gentle heat and aroma)
- 1 tbsp olive oil — optional (adds extra richness and body)
Step-by-Step Method
Boil and Cool the Eggs
Place eggs in a saucepan and cover with cold water by about 1 inch. Bring to a gentle boil over medium-high heat.
Once boiling, cover the pan and turn off the heat. Let the eggs sit in the hot water for 10 minutes. Transfer them to a prepared ice-water bath and cool for about 5 minutes.
Prep the Vegetables and Herbs
Finely chop the fresh spinach so it distributes evenly throughout the salad.
Mince the red onion into very small pieces to avoid overpowering bites. Chop the parsley if using. Keep each ingredient in small piles or separate bowls so they’re ready to add quickly once the eggs and avocado are prepared.
Whisk the Creamy Dressing
In a small mixing bowl, whisk together lemon juice, Greek yogurt or mayonnaise, Dijon mustard, and olive oil if using.
Add salt and freshly ground black pepper. Whisk until the mixture is smooth and emulsified. Taste the dressing and adjust the seasoning slightly now, keeping in mind more seasoning can be added later.
Peel and Chop the Eggs
Gently tap the cooled eggs on the cutting board to crack the shells. Peel under running water if needed to remove stubborn bits.
Pat eggs dry with a paper towel. Chop them into bite-sized pieces with a chef’s knife. Aim for medium chunks so the egg holds texture and doesn’t disappear into the avocado mixture.
Mash the Avocado Base
Scoop the avocado flesh into a medium mixing bowl. Use a fork to mash it lightly.
Leave some small chunks for texture instead of creating a completely smooth puree.
This mashed avocado will form the base of the salad and help bind the chopped eggs and vegetables once everything is combined with the dressing.
Combine Eggs, Greens, and Avocado
Add chopped eggs, spinach, red onion, and parsley to the bowl with the mashed avocado. Gently fold the ingredients together using a spoon or spatula.
Mix just until they’re evenly distributed. Avoid overmixing so the eggs and avocado maintain some structure, giving the salad a pleasant, varied texture in each bite.
Dress, Season, and Chill
Pour the prepared dressing over the egg, avocado, and spinach mixture. Fold gently until everything is evenly coated.
Taste and adjust with extra salt, pepper, or lemon juice as needed. Serve immediately for a softer texture, or chill for 15–20 minutes to let flavors meld and the salad firm slightly before serving.
Ingredient Swaps
- Use all Greek yogurt instead of mayo and skip the olive oil for a lighter, lower‑fat version.
- Swap spinach with chopped kale, arugula, or mixed greens depending on what’s available.
- Replace red onion with green onion, chives, or shallot for a milder flavor.
- Make it dairy-free by using mayo or a dairy-free yogurt instead of Greek yogurt.
- Add or substitute herbs like cilantro, dill, or basil if parsley isn’t on hand.
You Must Know
– Make-Ahead – *To prep ahead without browning,* store chopped eggs, spinach, and onion together, and keep avocado and dressing separate; combine everything within 2–3 hours of serving so the avocado stays greener and the texture remains thick.
Serving Tips
- Spoon onto whole-grain toast for an open-faced sandwich, topped with extra chopped parsley.
- Serve in crisp lettuce cups for a light, low-carb lunch or appetizer.
- Roll into a tortilla with tomato slices for a quick, portable wrap.
- Pile over mixed greens and cucumbers for a more substantial, protein-rich salad bowl.
- Serve with whole-grain crackers or pita chips as a hearty snack or party dip.
Storage & Make-Ahead
This salad is best eaten within 24 hours, tightly covered in the fridge.
Press plastic wrap directly onto the surface to slow avocado browning.
You can boil eggs and prep spinach/onion 2–3 days ahead, then mix with avocado and dressing just before serving.
This dish doesn’t freeze well.
Reheating
Reheating isn’t ideal, but if needed, warm gently: in a microwave on low power in short bursts, or briefly on the stovetop over low heat.
Avoid the oven to prevent overcooking.
Avocado Egg Salad Traditions
Although avocado egg salad feels modern with its creamy greens and bright citrus, it’s really a fresh twist on the kind of comforting egg salads many of us grew up eating at family tables and church potlucks.
When I mash warm eggs into ripe avocado, I still hear the low murmur of conversations from those gatherings, smell coffee in percolators, see pastel Tupperware lined up on folding tables.
You might’ve your own ritual—toast piled high on Sunday afternoons, or small crustless sandwiches for baby showers.
I’ve simply tucked spinach and yogurt into that tradition, lightening the filling while keeping its soul.
Each bite feels familiar yet new, like revisiting an old friend who’s learned a few fresh stories.
Final Thoughts
Give this Avocado Spinach Egg Salad a try and see how it fits into your everyday lunches or light dinners.
Feel free to tweak the flavors—add extra lemon, a bit more crunch, or your favorite herbs—until it’s perfectly your own.
Frequently Asked Questions
Can I Make This Avocado Spinach Egg Salad Dairy-Free or Vegan?
Yes, you can. I’d swap Greek yogurt with a tangy dairy‑free yogurt or vegan mayo; for fully vegan, replace eggs with chickpeas or tofu. I’ve served this version at brunch, and nobody missed dairy.
Is This Salad Suitable for Keto, Paleo, or Whole30 Diets?
It’s keto and paleo‑friendly as long as you skip yogurt or mayo with sugar, and it’s Whole30 if you use compliant mayo. I’d curl up with this salad on a rainy evening, feeling completely nourished.
How Can I Pack This Salad Safely for Work or School Lunches?
You can pack it safely by chilling it first, then tucking it into a small airtight container over an ice pack; I always press plastic wrap onto the surface, like tucking it in with a tiny blanket.
What Kitchen Tools Help Speed up Chopping and Egg Preparation?
I reach for an egg slicer, food processor, and sharp chef’s knife. When I’m tired, a mini chopper whirls onions and spinach in seconds, while pre-cooked eggs from the weekend make weeknight prep feel wonderfully lazy.
Can I Use This Salad as a Meal Prep Component for the Week?
Yes, but only for about a day. When I pack it, I press plastic wrap right against the surface, tuck it into a small jar, and eat it within 24 hours before the avocado dulls.
Avocado Spinach Egg Salad
Equipment
- 1 Medium saucepan
- 1 medium mixing bowl
- 1 Small mixing bowl
- 1 Cutting board
- 1 Chef's knife
- 1 whisk or fork
- 1 slotted spoon
- 1 colander or bowl with ice water
- 1 tablespoon
- 1 teaspoon
Ingredients
- 4 large eggs hard-boiled and peeled
- 1 medium avocado ripe and pitted
- 2 cup fresh spinach finely chopped
- 2 tablespoon red onion finely minced
- 1 tablespoon lemon juice freshly squeezed
- 2 tablespoon plain Greek yogurt or mayonnaise
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh parsley optional; chopped
- 1/4 teaspoon salt or to taste
- 1/8 teaspoon black pepper freshly ground
- 1 tablespoon olive oil optional, for richness
Instructions
- Place the eggs in a saucepan, cover with cold water by 1 inch, and bring to a gentle boil over medium-high heat.
- Once boiling, cover the pan, turn off the heat, and let the eggs sit in the hot water for 10 minutes.
- Prepare a bowl of ice water and transfer the eggs into it with a slotted spoon to cool for 5 minutes.
- While the eggs cool, finely chop the spinach, mince the red onion, and chop the parsley if using.
- In a small bowl, whisk together the lemon juice, Greek yogurt, Dijon mustard, olive oil, salt, and black pepper until smooth.
- Peel the cooled eggs and chop them into bite-sized pieces on the cutting board.
- Scoop the avocado into the medium mixing bowl and lightly mash it with a fork, leaving some small chunks for texture.
- Add the chopped eggs, spinach, red onion, and parsley to the bowl with the avocado.
- Pour the dressing over the egg and avocado mixture and gently fold everything together until evenly coated.
- Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired, then serve immediately or chill for 15–20 minutes for a firmer texture.
Notes
Cynthia Weatherford is a seasoned chef and culinary enthusiast who serves as the Recipe creator of Somonday. With decades of experience in the kitchen and a passion for exploring diverse cuisines, Cynthia brings a blend of creativity and technique to every dish. Known for transforming simple ingredients into show-stopping meals, Cynthia believes that cooking is an art form anyone can master. Dedicated to inspiring home cooks, Cynthia shares approachable recipes, pro tips, and culinary wisdom to make every meal memorable.
