Avocado Egg Salad
- Suitable for diets:
- High-Protein
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
Low Glycemic Index Ingredients:
Avocado, eggs, Greek yogurt, and bell peppers are low in carbohydrates and have a low glycemic index, meaning they have minimal impact on blood sugar levels.
Healthy Fats from Avocado:
Avocado is a rich source of monounsaturated fats, which can help improve insulin sensitivity and support heart health.
Lean Protein from Eggs:
Eggs are a good source of protein, which can help stabilize blood sugar levels and promote satiety without causing spikes in insulin.
Greek Yogurt as a Mayo Substitute:
Using Greek yogurt instead of mayonnaise reduces the overall calorie and fat content of the salad while adding protein and probiotics for gut health.
Ingredients
- egg 4
- avocado (ripe ) 1
- Greek yogurt 2 tbsp
- lemon juice 1 tbsp
- chives (chopped) 1 tbsp
- dill 1 tbsp
- dijon mustard (or regular mustard) 1 tsp
- pepper 1 pinch
- salt 1 pinch
- red bell pepper (cut in half) 2
Cooking Tips
Avocado and Eggs:
Use ripe avocados and hard-boiled eggs for the base of the salad. Mash the avocados and chop the eggs finely for a creamy texture.
Greek Yogurt:
Opt for plain Greek yogurt as a healthier alternative to mayonnaise. It adds creaminess and tanginess to the salad without the extra calories and fat.
Filling the Bell Peppers:
Spoon the avocado egg salad mixture into the hollowed-out red bell pepper halves, pressing it down gently to fill the cavity completely.
Garnishes:
Garnish the stuffed bell peppers with additional chopped herbs or a sprinkle of paprika for colour and presentation.
Instructions
- Add eggs to a saucepan and fill with enough cold water to cover them by about an inch. Bring the water to a rolling boil, cover with a lid, turn off the heat and remove from heat.4 egg
- Let the eggs sit in the hot water for 10-12 minutes. Carefully remove the eggs from the hot water and immediately transfer them to a bowl of ice water. This helps stop the cooking process and makes the eggs easier to peel.
- Once peeled, transfer eggs to a mixing bowl and use a fork to mash them.
- Cut the avocado in half, remove the pit, and scoop out the flesh into the same mixing bowl as the chopped eggs.1 avocado
- Mash the avocado with a fork until it reaches your desired consistency. Some prefer it smoother, while others like it chunkier.
- Add plain Greek yogurt, lemon juice, chives, dill, dijon mustard, salt, and pepper to the bowl. Mix everything together until well combined.2 tbsp Greek yogurt, 1 tbsp lemon juice, 1 tbsp chives, 1 tbsp dill, 1 tsp dijon mustard, 1 pinch pepper
- If you prefer a lower-carb option, you can spoon the avocado egg salad into a sliced bell pepper, as a filling for lettuce wraps, or mixed into a salad. Otherwise you can spoon it on to whole-grain bread or crackers.
- If using bell peppers, cut in half and remove the seeds. Spoon ½ cup of egg mixture into each half, and serve.2 red bell pepper
FAQ
Can I make the salad ahead of time?
Yes, you can prepare the avocado egg salad mixture ahead of time and store it in an airtight container in the refrigerator for up to 24 hours. Fill the bell peppers just before serving to prevent them from becoming soggy.
Can I use a different type of pepper?
Yes, you can use other types of bell peppers such as yellow or orange for variety or personal preference. You can also use mini sweet peppers for bite-sized appetizers.
Can I add extra vegetables to the salad?
Absolutely! Feel free to add diced vegetables such as celery, cucumber, or cherry tomatoes to the avocado egg salad for added crunch and freshness.
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