American · lunch

Avocado Egg Salad with Celery and Herbs

Name: Avocado Egg Salad with Celery and Herbs
Total time: 20 min
Cuisine: American
Ingredients: 4 large eggs; 1 large avocado; 2 tbsp mayonnaise; 2 tsp fresh lemon juice; 1 celery stalk, finely chopped (about 3 tbsp); 1 tbsp finely chopped chives, parsley or dill; salt to taste; black pepper to taste

Avocado Egg Salad with Celery and Herbs — from Inspired Taste's cooking video

Watch how it’s made · 3:11

Video by Inspired Taste on YouTube · Open on YouTube

20 minServes 2391 kcal a serve

Keto (3.4 g net carbs a serve)
Vegetarian
Gluten-free ingredients
Dairy-free
Nut-free

Contains: Egg. Check labels on stock, sauces and spice mixes.

Eggs and avocado bound with a little mayonnaise: about 15 g protein, 6 g fibre and under 4 g net carbs a serve, and a good source of folate, selenium and vitamin B12.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 8

Method

Tap a time to watch that step in the video.

Lay the eggs in one layer in a saucepan and cover with cold water. Bring to a rolling boil over high heat, cover, boil 30 seconds, then take off the heat and leave covered for 12 minutes. 0:36
Move the eggs to iced water for 5 minutes, then peel and chop them. 0:51
In a bowl, mash the avocado with the mayonnaise and lemon juice until fairly smooth. 0:56
Fold in the chopped eggs, celery and herbs, and season with salt and pepper. 1:24

Tip. The cook suggests it on salad, in wraps or in sandwiches; for keto, pile it onto salad leaves or into lettuce cups. Plain yoghurt can replace the mayonnaise.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy391 kcal1,640 kJ

Protein15 g29% of a day

Fibre6.1 g22% of a day

Carbohydrate9.5 g3.4 g net · 2.2 g sugars3% of a day

Fat34 g6.7 g saturated43% of a day

Sodium620 mg27% of a day

Where the energy comes from one serve

Net carbs 4%
Protein 16%
Fat 80%

Fits keto: 3.4 g net carbs a serve, with 80% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High71%

1.1 g a serve, mostly from mayonnaise (86%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High57%

31 µg a serve, mostly from eggs (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High48%

1.1 µg a serve, mostly from eggs (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K High42%

51 µg a serve, mostly from mayonnaise (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate High31%

124 µg a serve, mostly from avocado (55%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin E High22%

3.2 mg a serve, mostly from avocado (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B6 High21%

0.4 mg a serve, mostly from avocado (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A Source19%

168 µg a serve, mostly from eggs (89%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Zinc Source15%

1.7 mg a serve, mostly from eggs (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C Source14%

12 mg a serve, mostly from avocado (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source13%

610 mg a serve, mostly from avocado (68%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin D Source11%

2.2 µg a serve, mostly from eggs (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Iron Source10%

1.8 mg a serve, mostly from eggs (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 2

Magnesium9%

38 mg a serve, mostly from avocado (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium6%

72 mg a serve, mostly from eggs (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Inspired Taste; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.