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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 is moving!

With our transition to Parkview Health, this website will soon redirect all visitors to There you will find the same resources and services you are used to, in addition to the full range of offerings from Parkview.