Egg and Avocado Salad

Serves 4  |  12 cup serving

A pita pocket filled with egg avocado salad and lettuce is arranged on a plate.

Here’s a tasty and healthy alternative to traditional egg salad that calls for just a few simple ingredients.

Calories

1315
per serving

Fiber

8 g
per serving

Protein

14 g
per serving

Ingredients

4 hard-boiled eggs, cut in half
1 cup canned, no-salt-added chickpeas, rinsed and drained
12 medium avocado, minced, and ½ medium avocado, minced, divided use
1 12 tablespoon Dijon mustard (lowest sodium available)
1 teaspoon water
1 12 teaspoon white vinegar
14 teaspoon salt
18 teaspoon pepper
2 tablespoons chopped fresh tarragon or 1 teaspoons dried tarragon, crumbled
4 large red leaf lettuce leaves
2 6-inch whole-grain pita pockets (lowest sodium available), halved

 

Directions

  1. Using a cutting board, chop the eggs until finely minced.
     
  2. In a food processor or blender, process the chickpeas, 12 avocado, the mustard, water, white vinegar, salt, and pepper for 15 seconds, scraping the sides as needed. Process for 15 seconds, or until the mixture is smooth.
     
  3. In a medium bowl, gently stir together the egg, the remaining 12 avocado, the tarragon, and the chickpea mixture.
     
  4. Put a lettuce leaf in each pita half. Add the egg salad. Serve immediately.
     

Level 4: Pureed
Omit the lettuce and pita. and lettuce leaf. In a food processor or blender, process the desired serving(s) on into a blender and blend until smooth. There should be no separation of liquid.

Level 5: Minced and Moist
Omit lettuce and pita. Using a food processor, blender, or knife, process or cut the egg salad mixture into pieces at least 4 millimeters in size. The pieces should be moist and fit between the tines of a fork. There should be no separation of liquid.

Level 6: Soft and Bite-Size
Omit lettuce and pita. Substitute a soft, moist slice of whole-wheat bread for the pita. If needed, using a food processor, blender or knife, process or cut the food into pieces that are 1.5 x 1.5 centimeters (about the size of your thumbnail).

 

Cook’s Tips

To make ahead, stir together all the ingredients except the avocado. Refrigerate, covered, for up to three days. At serving time, gently stir in the avocado. Prepare as directed.

To hard-boil eggs, place the eggs in a saucepan large enough to hold them in a single layer. (Be sure to choose a saucepan that has a lid.) Add cold water to cover the eggs by 1 inch. Heat the pan over high heat until the water is just boiling. Remove the pan from the heat. Cover it with a lid. Let the eggs sit in the hot water for 12 minutes. Drain the water. Hard-boiled eggs will last five days in the refrigerator.
 

Nutrition Analysis

(per serving)
Calories 1315
Total Fat 14.5 g
   Saturated Fat 3.0 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 2.0 g
   Monounsaturated Fat 7.0 g
Cholesterol 187 mg
Sodium 505 mg
Carbohydrates 34 g
   Fiber 8 g
   Total Sugars 22 g
   Includes Added Sugars 0 g
Protein 14 g

 

Dietary Exchanges

2 starches
1 12 lean meats