Hard-boiled eggs mixed with avocado create natural lecithin emulsion—the same chemistry that makes mayonnaise stick together perfectly.
Healthy Avocado Egg Dip
Dive into this delightful Avocado Egg Spread, a creamy and nutritious dip that's bursting with flavor! Crafted with ripe avocados and protein-packed hard-boiled eggs, this versatile treat is ideal for slathering on toast or enjoying with crunchy veggie sticks. Whip it up in minutes for a satisfying snack that keeps your cravings in check!
Prep
10
min
Cook
0
min
Serves
10
people
Level
beginner
The Story
This protein-packed mash traces back to 1950s California health spas where Hollywood starlets demanded their deviled eggs go green—swap the mayo for avocado, and suddenly you've got Mexican guacamole crashing into American picnic fare, creating what nutritionists in Palm Springs called 'guilt-free indulgence' decades before Instagram made avocado toast a thing.
Regional Twist
In Austin, Texas, they fold in diced jalapeños with the red onion and finish with smoked paprika instead of regular pepper, turning this mild dip into proper Tex-Mex fire.
📝 Ingredients
Shopping List
- 1 avocado
- Chives (to taste)
- ½ cup (118 ml) plain or greek yogurt
- ½ small red onion
Pantry Items
Amounts also listed in instructions below
- extra virgin olive oil (to taste)
- hard-boiled eggs (to taste)
- Salt
- Spices
👨🍳 Instructions
- 1
Add all ingredients to a bowl.
- 2
Mash everything together until well combined.
- 3
Add seasonings to taste and enjoy.
💡 Pro Tips
- ✓Mash avocado to 75% smoothness, leaving small chunks - completely smooth avocado oxidizes faster due to increased surface area exposure to oxygen.technique75% smoothness
- ✓Add 1 teaspoon lemon juice per avocado to maintain color for up to 24 hours by lowering pH below 4.0, which inhibits polyphenol oxidase enzyme activity.ingredientpH below 4.0
- ✓Cool hard-boiled eggs in ice water for exactly 10 minutes to stop carryover cooking and prevent the gray-green sulfur ring that forms above 180°F.timing10 minutes at 180°F
- ✓Salt the dip 30 minutes before serving to allow osmosis to draw moisture from vegetables, concentrating flavors and preventing watery separation.timing30 minutes
- ✓Use a potato masher instead of a fork to achieve consistent texture - forks create uneven pressure distribution, leaving large unmashed pieces.equipment
Share this recipe
Prep
10
min
Cook
0
min
Serves
10
people
Level
beginner
Share this recipe
Hard-boiled eggs mixed with avocado create natural lecithin emulsion—the same chemistry that makes mayonnaise stick together perfectly.
Healthy Avocado Egg Dip
Dive into this delightful Avocado Egg Spread, a creamy and nutritious dip that's bursting with flavor! Crafted with ripe avocados and protein-packed hard-boiled eggs, this versatile treat is ideal for slathering on toast or enjoying with crunchy veggie sticks. Whip it up in minutes for a satisfying snack that keeps your cravings in check!
The Story
This protein-packed mash traces back to 1950s California health spas where Hollywood starlets demanded their deviled eggs go green—swap the mayo for avocado, and suddenly you've got Mexican guacamole crashing into American picnic fare, creating what nutritionists in Palm Springs called 'guilt-free indulgence' decades before Instagram made avocado toast a thing.
Regional Twist
In Austin, Texas, they fold in diced jalapeños with the red onion and finish with smoked paprika instead of regular pepper, turning this mild dip into proper Tex-Mex fire.
📝 Ingredients
Shopping List
- 1 avocado
- Chives (to taste)
- ½ cup (118 ml) plain or greek yogurt
- ½ small red onion
Pantry Items
Amounts also listed in instructions below
- extra virgin olive oil (to taste)
- hard-boiled eggs (to taste)
- Salt
- Spices
👨🍳 Instructions
- 1
Add all ingredients to a bowl.
- 2
Mash everything together until well combined.
- 3
Add seasonings to taste and enjoy.
💡 Pro Tips
- ✓Mash avocado to 75% smoothness, leaving small chunks - completely smooth avocado oxidizes faster due to increased surface area exposure to oxygen.technique75% smoothness
- ✓Add 1 teaspoon lemon juice per avocado to maintain color for up to 24 hours by lowering pH below 4.0, which inhibits polyphenol oxidase enzyme activity.ingredientpH below 4.0
- ✓Cool hard-boiled eggs in ice water for exactly 10 minutes to stop carryover cooking and prevent the gray-green sulfur ring that forms above 180°F.timing10 minutes at 180°F
- ✓Salt the dip 30 minutes before serving to allow osmosis to draw moisture from vegetables, concentrating flavors and preventing watery separation.timing30 minutes
- ✓Use a potato masher instead of a fork to achieve consistent texture - forks create uneven pressure distribution, leaving large unmashed pieces.equipment