Avocado chicken salad is the star of this recipe post, but first I have to set the scene.
Have you ever had one of those days that’s not really BAD, but definitely isn’t going as expected? Hair and makeup take longer to fix. Traffic prevents you from getting to work on time. Unexpected assignments pop up. And you come home for lunch to find that your husband has eaten the chicken salad YOU had planned to eat for lunch. Not really a bad day, but not really good either.
You guessed it. This scenario perfectly describes something that happened last week. When I (not so patiently) opened my refrigerator to make a brand new batch of chicken salad, I remembered that I was out of mayonnaise. And I didn’t have time left on my lunch break to make my own. So rather than screaming in frustration because nothing was easy that day, I decided to make something new. In five minutes.
Introducing Avocado Chicken Salad Toast. The five-minute recipe that will change your life. Seriously. I was out of mayonnaise, but I had a large, delicious, perfectly ripened avocado. And a new (to me) recipe was born.
Avocado Chicken Salad Toast
This delicious recipe makes a traditional chicken salad a little less traditional. Replacing the mayonnaise with a heart-healthy avocado makes this dish friendly on your waist-line as well as your tastebuds.
Prep time: 5 minutes
Chicken Salad Ingredients
1/2 large avocado
1 grilled chicken breast, 4 ounces, sliced
Green onion, chopped
1 celery stalk, chopped
Salt and pepper to taste
Mash the avocado. Mix with onion, celery stalk, and chicken. Salt and pepper to taste. Serve on freshly toasted wheat bread. Garnish with fresh cilantro, if desired.
Avocado vs. Mayonnaise
So why am I so convinced that the simple act of replacing the mayonnaise with avocado makes this recipe healthier? After all–an avocado is filled with calories and fat, just like mayonnaise. Au contraire, my friend! An avocado is infinitely healthier than mayonnaise, and I’ll give you four quick facts to prove it.
An avocado has fewer calories than mayonnaise
Tablespoon for tablespoon, an avocado has fewer calories than mayonnaise. According to myfitnesspal.com, one tablespoon of avocado has 30 calories, compared to the 180 calories found in the same amount of mayonnaise.
An avocado contains heart-healthy fats
Avocados are lower in saturated fats than mayonnaise. The monounsaturated fat found in avocados may lower blood cholesterol, which may also reduce your risk of heart disease.
An avocado contains nutrients
Avocados contain a multitude of nutrients that are sometimes hard to find. Fiber, folate, iron, magnesium, and potassium, to name a few. They also contain Vitamin E, as well as Vitamins B1, B2, B3, B5, and B6. Not enough for you? Avocados are also rich in Vitamin C and Vitamin K, another elusive nutrient. Mayonnaise, on the other hand, contains Vitamin K. That’s it.
An avocado tastes really good
My last point is perhaps the most important one. An avocado tastes really, really good. And that, my friends, is enough for me.
So go ahead–make Avocado Chicken Salad Toast for lunch. I did on that fateful day, and my husband eyed my dish with food envy while I ate every single bite!