You know those lunches where you want something creamy and satisfying but still fresh and bright? That’s exactly where this crunchy avocado egg salad comes in. It has the comfort of classic egg salad but with extra texture and a lighter, greener feel.
This version leans into contrast, with soft eggs, buttery avocado and nutty toasted seeds scattered throughout. It’s the kind of bowl you can pile onto toast, spoon into lettuce cups, or prep ahead for quick weekday lunches without getting bored halfway through the week.
Ingredients
6 large eggs
1 large ripe avocado
1 tbsp lemon juice
2 tbsp Greek yogurt
1 tbsp olive oil
1/2 tsp Dijon mustard
1/4 tsp salt
1/4 tsp black pepper
2 tbsp sunflower seeds
1 tbsp pumpkin seeds
2 tbsp finely diced celery
2 tbsp chopped scallions
Optional toppings
Extra toasted seeds
Chili flakes
Microgreens or sprouts
Olive oil drizzle
Equipment
Medium saucepan
Mixing bowl
Small skillet
Knife
Cutting board
Fork or potato masher
Spatula or spoon
Colander or bowl for cooling eggs
What Makes a Great Crunchy Avocado Egg Salad?
It all comes down to balance between creamy and textured elements.
- Creamy base from avocado and yolks
- Gentle richness without heavy mayo
- Fresh lift from herbs or citrus
- Crunch contrast from seeds or vegetables
- Well-seasoned eggs so the flavor isn’t flat
The Eggs
Soft-set eggs give this salad its structure and richness. The whites stay tender while the yolks blend into the avocado to create a naturally creamy coating. Overcooked eggs tend to taste dry and chalky here, so slightly jammy centers work beautifully.
What You’ll Need for the Eggs
- 6 large eggs, the main protein and structure of the salad
- Cold water, for stopping the cooking and keeping yolks tender
- Pinch salt, seasons the eggs from the inside out
The Avocado Base
Instead of relying on mayonnaise alone, ripe avocado becomes the creamy binder.
It adds healthy fats and a mellow, buttery flavor that makes the salad feel fresh rather than heavy.
A little acidity keeps the avocado bright and prevents dullness.
What You’ll Need for the Avocado Base
- 1 large ripe avocado, creates the creamy texture
- 1 tbsp lemon juice, prevents browning and adds brightness
- 2 tbsp Greek yogurt, adds tang and lightness
- 1 tbsp olive oil, smooths and enriches the mixture
- 1/2 tsp Dijon mustard, adds subtle depth
- 1/4 tsp salt, enhances the avocado flavor
- 1/4 tsp black pepper, gentle warmth
The Crunchy Mix-Ins
This is what sets this egg salad apart. Toasted seeds bring nutty flavor and a delicate snap that contrasts with the soft eggs and avocado. A little crisp vegetable keeps the texture lively and fresh.
What You’ll Need for the Crunch
- 2 tbsp sunflower seeds, nutty crunch throughout
- 1 tbsp pumpkin seeds, firmer texture contrast
- 2 tbsp finely diced celery, fresh crisp bite
- 2 tbsp chopped scallions, mild onion lift
Optional Variations and Swaps
This salad adapts easily depending on what you have or the texture you prefer.
- Swap yogurt for light mayo if you want a classic flavor
- Use lime instead of lemon for a brighter citrus note
- Add chopped cucumber for extra freshness
- Stir in chopped herbs like dill or parsley
- Replace seeds with chopped toasted almonds or walnuts
Toppings and Finishing Touches
A few extras on top make each serving feel intentional and layered rather than mixed and done.
- Extra toasted seeds for surface crunch
- Cracked black pepper
- Chili flakes for gentle heat
- Microgreens or sprouts
- Drizzle olive oil
How to Make Crunchy Avocado Egg Salad
Cook the Eggs
Place the eggs in a saucepan and cover with cold water. Bring gently to a boil, then reduce to a simmer and cook for about 8–9 minutes so the yolks set but stay tender.
Transfer immediately to cold water and let them cool completely before peeling.
This keeps the whites soft and prevents that grey ring around the yolk.
Toast the Seeds
Add the sunflower and pumpkin seeds to a dry skillet over medium heat.
Stir frequently for 2–3 minutes until lightly golden and fragrant.
Remove to a plate to cool so they stay crisp.
Warm seeds taste nuttier and give the salad deeper flavor.
Make the Avocado Dressing
In a mixing bowl, mash the avocado with lemon juice until mostly smooth with a few soft chunks.
Stir in the yogurt, olive oil, Dijon, salt, and pepper until creamy and cohesive.
The mixture should look pale green and glossy rather than dense.
Chop and Fold
Roughly chop the cooled eggs into bite-sized pieces.
Add them to the avocado mixture along with celery, scallions, and most of the toasted seeds.
Fold gently with a spatula so the eggs stay chunky and the dressing coats everything evenly.
Finish and Serve
Spoon the salad into a serving bowl and scatter the remaining seeds over the top for visible crunch.
Add any extra toppings you like just before serving.
It’s excellent on toasted sourdough, rye crispbread, or wrapped in lettuce leaves.
Storing and Meal Prep
This avocado egg salad keeps well for about 2 days in the fridge if stored in an airtight container. Press a layer of parchment or plastic wrap directly against the surface to slow avocado browning.
If meal prepping, keep the toasted seeds separate and stir them in just before eating so they stay crunchy. The flavor actually improves slightly after a few hours as the eggs absorb the seasoning.
Recipe Card
Crunchy Avocado Egg Salad with Toasted Seeds
Description
A creamy yet textured avocado egg salad with tender eggs, bright lemony avocado dressing, and warm toasted seeds for contrast. Fresh, satisfying, and perfect for toast, wraps, or light lunches.
Ingredients
Eggs
Avocado Dressing
Crunch Mix
Instructions
Cook the Eggs
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Place the eggs in a medium saucepan and cover with cold water until fully submerged by about 2 cm. Bring the water to a gentle boil over medium heat, then reduce to a soft simmer and cook for 9 minutes so the yolks set but stay tender. Immediately transfer the eggs to a bowl of cold water and let them cool completely before peeling (this stops the cooking and keeps the yolks soft and bright rather than dry or grey).
Toast the Seeds
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Add the sunflower seeds and pumpkin seeds to a small dry skillet over medium heat. Stir continuously for 2–3 minutes until lightly golden and fragrant. Tip them onto a cool plate right away so they stop cooking and stay crisp (they can darken quickly if left in the hot pan).
Prepare the Avocado Dressing
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Cut the avocado in half, remove the pit, and scoop the flesh into a mixing bowl. Add the lemon juice and mash with a fork until mostly smooth with a few soft chunks remaining. Stir in the Greek yogurt, olive oil, Dijon mustard, salt, and black pepper until the mixture looks creamy, pale green, and glossy (it may look slightly loose at first but thickens once combined with the eggs).
Chop the Eggs and Vegetables
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Peel the cooled eggs and place them on a cutting board. Slice and roughly chop into bite-sized pieces so both white and yolk are visible. Finely dice the celery and slice the scallions so they distribute evenly and provide small bursts of crunch and freshness throughout the salad.
Fold the Salad Together
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Add the chopped eggs, diced celery, scallions, and most of the toasted seeds to the avocado dressing. Using a spatula or spoon, gently fold until everything is evenly coated while keeping the egg pieces chunky and intact. The mixture should look creamy with visible egg pieces and specks of green and seed texture.
Finish and Serve
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Spoon the egg salad into a serving bowl and sprinkle the remaining toasted seeds over the surface for extra crunch and visual texture. Serve immediately on toast, crispbread, or in lettuce cups while the seeds are still crisp and the avocado mixture is fresh and vibrant.
Note
For best texture, keep the toasted seeds separate and sprinkle them over just before serving if storing the salad. The egg salad keeps well in the refrigerator for up to 2 days in an airtight container with a piece of parchment or wrap pressed directly onto the surface to slow avocado browning. If the mixture firms up after chilling, stir gently to restore creaminess. Lemon juice is important here because it keeps the avocado bright and prevents discoloration. Greek yogurt adds lightness and tang, but mayonnaise can be used in the same amount for a richer traditional flavor.
