Avocados and Greek yogurt replace mayonnaise traditionally used in egg salad for good fats and a little extra protein. Make the avocado egg salad within two hours of eating to avoid browning.

Lunch

Katie's Tip

Avocado makes a healthy substitute for heart-healthy fats and provides plenty of creaminess and nutrients so you won't miss the mayo.

Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com

Avocado makes a healthy substitute for heart-healthy fats and provides plenty of creaminess and nutrients so you won't miss the mayo.

Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com

Ingredients

1/2 avocado, mashed
1 teaspoon lemon juice
1/4 teaspoon salt
3 hard-cooked eggs, peeled, diced
2 tablespoons plain nonfat Greek yogurt
2 green onion tops,, chopped
2 teaspoons yellow mustard
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
4 leaves romaine lettuce
2 slices tomato
4 slices whole wheat bread

Directions

Combine avocado, lemon juice, salt, eggs, yogurt, onions, mustard, onion and garlic powder in bowl; mix well. Pepper to taste.
Spread half of egg mixture onto 1 slice of bread. Top with lettuce and tomato. Top with second slice of bread and repeat.

Nutritional Value

Calories 338 Fat 13.5g Protein 19g Carbohydrates 30g Fiber 7g Sodium 454mg Calcium 137mg Iron 2.7mg

Avocado Egg Salad Sandwich

Lunch

Katie's Tip

Avocado makes a healthy substitute for heart-healthy fats and provides plenty of creaminess and nutrients so you won't miss the mayo.

Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com

Avocado makes a healthy substitute for heart-healthy fats and provides plenty of creaminess and nutrients so you won't miss the mayo.

Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com

Ingredients

1/2 avocado, mashed
1 teaspoon lemon juice
1/4 teaspoon salt
3 hard-cooked eggs, peeled, diced
2 tablespoons plain nonfat Greek yogurt
2 green onion tops,, chopped
2 teaspoons yellow mustard
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
4 leaves romaine lettuce
2 slices tomato
4 slices whole wheat bread

Directions

Combine avocado, lemon juice, salt, eggs, yogurt, onions, mustard, onion and garlic powder in bowl; mix well. Pepper to taste.
Spread half of egg mixture onto 1 slice of bread. Top with lettuce and tomato. Top with second slice of bread and repeat.