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Avocado Egg Salad

As demonstrated in the May 2023 episode of Live It in a Pinch.


Watch the episode here.


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  • ⅓ ripe avocado
  • 1 hardboiled egg
  • ⅓ cup refrigerated sauerkraut
  • Fresh black pepper, to taste
  • Whole grain bread, pita, tortilla or crackers to serve (optional)
  • Fresh spinach, spring greens or romaine lettuce for serving (optional)


  1. Dice avocado and egg into bite-size pieces into a small bowl. Mash avocado and egg lightly with a fork and stir to incorporate. 
  2. Add sauerkraut to avocado and egg mixture and stir to combine. Season with black pepper to taste. 
  3. Serve as desired with crackers, as a topping for toast, or as a sandwich filling. I love to fill a whole wheat pita pocket with this salad along with fresh greens.
  4. Serve immediately and enjoy!

Note: This recipe makes one serving, but can easily be multiplied. 

Nutrition Facts

Amount per serving
Yield: 1 serving

Calories  209

Total Fat  17.5 g

Saturated Fat  4.1 g

Cholesterol  164 mg

Sodium   378 mg

Total Carbohydrate  8.1 g

Dietary Fiber  5.9 g

Total Sugars   1.5 g

Protein  7.2 g

Vitamin D  15 mg

Calcium  46 mg

Iron  2 mg

Potassium  464 mg

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit