Healthy Egg Salad, Mediterranean-Style

Healthy Mediterranean egg salad made with hard-boiled eggs, avocado, cucumber, tomatoes, fresh herbs, and olive oil. A light protein-packed recipe perfect for lunch, meal prep, or a refreshing side dish.

Ingredients

• 8 hard-boiled eggs, peeled and quartered (see notes for boiling instructions)
• Kosher salt and black pepper, to taste
• 2 ½ teaspoons Aleppo pepper, divided
• 1 teaspoon sumac, divided
• 1 large handful fresh parsley, chopped
• 1 large handful fresh mint, chopped
• Extra virgin olive oil
• 4 Campari or small Roma tomatoes (about 190 g), quartered
• ½ English cucumber, cubed
• 1–2 avocados, cubed
• ¼ cup (about 26 g) red onion, chopped
• Juice of ½ lemon

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Instructions

1. Prepare the Eggs: Peel the hard-boiled eggs and cut them into quarters. Place them in a mixing bowl. Season with salt, black pepper, and 1 ½ teaspoons Aleppo pepper. Add the parsley, mint, and a generous drizzle of extra virgin olive oil. Toss gently, then transfer the seasoned eggs to a serving platter. Clean the mixing bowl for the next step.
2. Make the Chopped Salad: In the clean bowl, combine tomatoes, cucumber, avocado, and red onion. Season with salt, black pepper, ½ teaspoon Aleppo pepper, and ½ teaspoon sumac. Add lemon juice and a drizzle of olive oil, then toss to combine.
3. Assemble: Spoon the chopped salad over the eggs. Sprinkle with the remaining Aleppo pepper and sumac if desired. Serve immediately at room temperature, or chill briefly before serving.

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Why You’ll Love This Recipe

This Mediterranean-inspired egg salad is fresh, colorful, and nutrient-packed. Instead of mayonnaise, it uses olive oil, lemon juice, and spices for a lighter, heart-healthy option. With creamy avocado, crisp veggies, and fragrant herbs, it’s a satisfying dish that works for breakfast, lunch, or dinner.

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Tips

• Use slightly jammy eggs (boiled 7–8 minutes) for a creamier texture.
• Fresh herbs are key—don’t skip parsley and mint.
• Toss the avocado gently to keep the cubes intact.
• Chill for 15–20 minutes before serving if you prefer a cold salad.

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Variations and Substitutions

• Herbs: Try basil, dill, or cilantro in place of mint or parsley.
• Spices: If you can’t find Aleppo pepper, substitute with sweet paprika and a pinch of chili flakes.
• Protein Boost: Add chickpeas or grilled chicken for a more filling salad.
• Dressing Twist: Replace lemon juice with lime or add a splash of red wine vinegar.
• Low-Carb Option: Skip the avocado and serve with extra cucumbers.

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FAQs

Can I make this ahead of time?
Yes, but it’s best to add the avocado just before serving to prevent browning.

How long does it keep?
Stored in an airtight container, it lasts up to 2 days in the refrigerator.

Is this salad dairy-free and gluten-free?
Yes, it’s naturally dairy-free and gluten-free.

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Serving and Suggestions

• Serve on its own as a light main dish.
• Pair with toasted pita, flatbread, or sourdough.
• Add as a topping for grain bowls or alongside roasted vegetables.
• Great for picnics, meal prep, or a quick protein-packed lunch.