Food experts say egg sandwiches can be made even better by swapping mayonnaise for avocado, which provides a rich and creamy flavour while being a healthier option.
Egg is usually paired with mayonnaise to add moisture and a creamy taste, but avocado offers a natural substitute. Avocados are naturally creamy because they are rich in monounsaturated fats, which support heart health, making them ideal for use as a spread similar to mayonnaise.
A healthier creamy alternative
By comparison, mayonnaise is egg-based and high in saturated fats, so avocado is a much healthier option without compromising on the creamy texture. The flesh of a ripe avocado is smooth and buttery, so when mashed with egg, the result is almost velvety, with the fruit bringing a rich, buttery flavour that is not too overpowering.
Nicole Modic, recipe developer at Kale Junkie, said: “You might be wondering how we manage to get this egg salad creamy, sans the mayo, and the answer lies in our secret ingredient: avocado! Avocado in egg salad!? Heck yes. It’s delicious and works perfectly here.”
Tips for the perfect filling
Food experts say it is important to make sure the avocado is ripe and soft so that it mashes easily with the egg, which will ultimately give the sandwich filling a creamier texture. For an extra kick of flavour, seasonings such as black pepper, chives or dill can be added depending on preferences.
In its online advice, Southern Living said: “Avocados are full of healthy fats, so you get the creamy factor in your egg salad without the oil of mayonnaise. Yes, it'll turn your egg salad green, but if you have a table of adventurous eaters, avocado and fresh herbs is an elegant way to dress up your tea sandwiches.”
Southern Living added: “Add in a whole mashed avocado for every six or so boiled eggs, and throw in a little Dijon mustard, fresh chives or dill, and cracked black pepper for depth. If your egg salad needs a little more liquid, try a squeeze of lemon juice or a drizzle of olive oil.”
