Basic avocado toast gets an upgrade with this recipe for herbed egg salad avocado toast! Add a scoop of creamy, herb-flecked egg salad for a boost of protein. You’ll love this egg salad avocado toast paired with a crunchy side salad from brunch or an easy lunch!
Wait, what's that you say? Avocado toast is sooooo 2016?? Even though I've recently rebranded my website from Avocado A Day Nutrition to The Joy of Eating, I am still loving on avocado toast. I honestly think avocado toast will become a classic, right up there with grilled cheese, pb & j, and egg salad sandwiches. Creamy avocado over toasty bread is one of those perfect combinations that will never grow old.
This recipe for egg salad avocado toast is a great way to get some protein into your classic avocado toast. I used mostly yogurt and lots of herbs in my egg salad to keep it from tasting too heavy. The radish slices and watercress add a peppery bite. You could also add minced shallot, celery or cornichons for a bit of crunch.
Health Benefits of Eggs
This weekend, I shared this hilarious video on facebook by Funny or Die about how hard it is to eat healthy with constantly changing nutrition advice. Eggs are the perfect example. I still remember ordering egg white omelettes because I was terrified yolks would give me a heart attack...at 14 years old. Ohhh, that unchecked anxiety!
At this point, even the notoriously slow-to-get-with-the-program dietary guidelines have dropped the cholesterol limit. Still, even today most people still don't think of eggs as a "healthy" food (I use quotations because I don’t think it’s helpful to categorize food as healthy or unhealthy). In reality, there's tons of great reasons to eat eggs, including those yummy yolks!
Eggs are an easy and inexpensive source of protein. While most people are getting more than enough in their diets, I often see clients who forget to include protein (or fat...or carbs) in all their meals, leading to mindless munching later on. It's sounds like a really basic piece of advice, but be sure to include all the macronutrients, fat, protein and carbs, in each meal.
Eating less animal protein is a smart choice for the environment, but there's no need to go vegetarian or vegan. I love to recommend eggs, especially pastured ones from the farmer's market, as a more sustainable choice.
All eggs contain at least a small amount of health healthy omega-3 fats, but pastured eggs contain significantly more because the chickens are eating a healthier diet. You can also find omega-3 enriched eggs, which come from chickens whose diet has been supplemented with omega-3 rich foods.
Eggs are one of the best food sources of choline, a nutrient that's important for the nervous system and metabolism.
Eggs are also a very good source of selenium, vitamin B12, and iodine, and a good source of vitamin D, vitamin A and phosphorus.
How to Eat Herbed Egg Salad Avocado Toast
This recipe is perfect for breakfast or lunch! Make the egg salad in advance and scoop over avocado toast when ready to eat. I like to enjoy it on it’s own for breakfast, or pair with a side salad for a more satisfying lunch. It would go really well with my spiralized cucumber salad, citrus arugula salad, or spring salad with sauteed peas and scallions.
Herbed Egg Salad and Avocado Toast
8 large eggs
1/4 cup plain yogurt
1 tablespoon mayonnaise
3 tablespoons finely minced dill
6 slices pumpernickel bread
6 teaspoons butter
1 garlic clove, peeled
1 large avocado, peeled, pitted and sliced
1 radish, thinly sliced
A couple handfuls watercress
Place eggs in a large pot and cover with water. Bring to a boil over medium-high heat. When water comes to a boil, cover and turn off heat. Let eggs sit for 10 minutes, then carefully remove with a slotted spoon to a bowl of ice water. Let chill for 10-20 minutes, then peel.
Chop the eggs and place in a bowl with yogurt, mayonnaise and chives. Mix and season with salt and pepper to taste.
Toast bread until crispy. Spread each slice with a teaspoon of butter and rub with a garlic clove.
Top bread with a bit of watercress, sliced avocado, and a scoop of egg salad. Garnish with sliced radish.