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Herbed Egg Salad Avocado Toast

July 31, 2017
Featured in: Food Rx, Dinner, Lunch, Salads, Sandwiches
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Add some protein to your classic avocado toast with this herb and yogurt egg salad!

Add some protein to your classic avocado toast with this herb and yogurt egg salad! 

By Rachael Hartley, RD, LD, CDE, CLT

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 (check it out!) I am still #teamavocadotoast for life. I honestly think avocado toast will become a classic, right up there with grilled cheese, pb & j, and egg salad sandwiches....hey, I think I have an idea!


Add some protein to your classic avocado toast with this herb and yogurt egg salad!

Add some protein to your classic avocado toast with this herb and yogurt egg salad!

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. 

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, unchecked anxiety! 


Add some protein to your classic avocado toast with this herb and yogurt egg salad!

At this point, even the notoriously slow-to-get-with-the-program dietary guidelines have dropped the cholesterol limit. But even today, most people still don't think of eggs as a "healthy" food (I use quotations because I think it's how you eat more than what you eat that's healthy). 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 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. 


Add some protein to your classic avocado toast with this herb and yogurt egg salad!

This recipe is perfect for breakfast or lunch! Make the egg salad in advance and scoop over toast when ready to eat. 

Add some protein to your classic avocado toast with this herb and yogurt egg salad!

Enjoy this herbed egg salad avocado toast for breakfast or lunch! @RHartleyRD @healthyaperture
Add some protein to your classic avocado toast with this herb and yogurt egg salad!

Herbed Egg Salad and Avocado Toast

Yield

Makes 6

Ingredients

  • 8 large eggs
  • 1/4 cup plain yogurt
  • 1 tablespoon mayonnaise
  • 3 tablespoons finely minced dill
  • 6 slices pumpernickle bread
  • 6 teaspoons butter
  • 1 garlic clove, peeled
  • 1 large avocado, peeled, pitted and sliced
  • 1 radish, thinly sliced
  • A couple handfuls watercress

Directions

  1. 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. 
  2. Chop the eggs and place in a bowl with yogurt, mayonnaise and chives. Mix and season with salt and pepper to taste.
  3. Toast bread until crispy. Spread each slice with a teaspoon of butter and rub with a garlic clove. 
  4. Top bread with a bit of watercress, sliced avocado, and a scoop of egg salad. Garnish with sliced radish. 
Click for nutritional information
Calories 287
Carbohydrates 20.2g
Fiber 3.3g
Sugar 1.8g
Fat 18g
Protein 12.7g
Sodium 335mg
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RachaelAnAvocadoADay

RachaelAnAvocadoADay
Rachael Hartley is the author of the FOOD Rx on HealthyAperture - a monthly feature that embraces the saying "Let food be thy medicine." The tasty, whole food recipes shared in Food Rx take advantage of the healing power of food, highlighting ingredients with known health promoting abilities. Rachael is also private practice dietitian and blogger at Avocado A Day Nutrition. She is passionate about helping men and women improve their physical and mental health and wellbeing with nourishing and delicious whole foods, mindfulness and intuitive eating. As lifelong food lover, the kitchen is her playground and she enjoys experimenting with new ingredients, trying new cuisines and sharing those creations on her blog. When not working with clients or blogging, you can find her playing with her two big fluffy dogs, practicing yoga, or traveling with her husband.
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