Avocado, Egg, and Crab Mash

Gluten Free
Dairy Free
Health score
8%
Avocado, Egg, and Crab Mash
10 min.
2
269kcal

Suggestions

There is nothing quite like the vibrant, creamy indulgence of a dish that brings together the tropical richness of avocado with the delicate sweetness of crab and the comforting heartiness of a hard-boiled egg. This Avocado, Egg, and Crab Mash is a culinary masterpiece that transforms simple, healthy ingredients into a luxurious side dish perfect for elevating any meal. In just ten minutes, you can whip up a flavorful creation that feels like a gourmet restaurant experience but requires no fancy equipment or hours of preparation. The secret lies in the harmonious blend of textures, where the silky smoothness of mashed avocado and egg meets the tender flakes of cooked crabmeat, all tied together by a light emulsion of mayonnaise and mustard. What makes this recipe truly special is its ability to satisfy cravings for rich, savory flavors while remaining strictly gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions or anyone looking for a lighter yet satisfying option. The seasoning profile is thoughtfully crafted to enhance the natural sweetness of the seafood without overpowering it; a whisper of cayenne pepper adds a subtle heat, while curry powder and lemon pepper seasoning infuse the mixture with aromatic complexity. Every bite offers a delightful contrast between the cool, buttery avocado and the savory, briny crab, creating a symphony of flavors that linger on the palate. Whether you are serving this alongside grilled fish, using it as a decadent spread for toast, or simply enjoying it as a standalone appetizer, this dish promises to be a crowd-pleaser. Its quick preparation time means you can enjoy a high-calorie, protein-packed treat without the stress of a complicated cooking process, making it the perfect solution for busy weeknights or elegant dinner parties alike.

Ingredients

  •  avocado pitted peeled sliced
  • 0.3 teaspoon cayenne pepper 
  • 0.3 cup crab meat flaked cooked
  • 0.1 teaspoon curry powder 
  •  hardboiled egg 
  • 0.3 teaspoon garlic salt 
  • 0.3 teaspoon lemon pepper seasoning 
  • tablespoon mayonnaise 
  • teaspoon mustard 

Equipment

  • bowl

Directions

  1. Mash avocado and egg together in a bowl. Stir crabmeat, mayonnaise, and mustard into the avocado mixture until evenly mixed. Season crab mixture with lemon pepper seasoning, garlic salt, cayenne pepper, and curry powder; stir.

Nutrition Facts

Calories269kcal
Protein13.37%
Fat73.31%
Carbs13.32%

Properties

Glycemic Index
95.5
Glycemic Load
0.82
Inflammation Score
-5
Nutrition Score
14.95565199852%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg

Nutrients percent of daily need

Calories:269.18kcal
13.46%
Fat:22.98g
35.36%
Saturated Fat:3.84g
24.01%
Carbohydrates:9.4g
3.13%
Net Carbohydrates:2.39g
0.87%
Sugar:1.05g
1.17%
Cholesterol:118.01mg
39.34%
Sodium:527.53mg
22.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.43g
18.86%
Vitamin K:33.43µg
31.84%
Fiber:7.01g
28.06%
Selenium:18.82µg
26.89%
Folate:104.9µg
26.23%
Vitamin E:3.09mg
20.63%
Vitamin B5:1.99mg
19.93%
Copper:0.39mg
19.3%
Vitamin B12:1.04µg
17.25%
Potassium:592.7mg
16.93%
Vitamin B2:0.29mg
16.82%
Vitamin B6:0.33mg
16.71%
Phosphorus:153.64mg
15.36%
Vitamin C:11.01mg
13.34%
Vitamin B3:2.43mg
12.13%
Zinc:1.8mg
12.03%
Manganese:0.22mg
10.99%
Magnesium:42.15mg
10.54%
Vitamin A:390.13IU
7.8%
Vitamin B1:0.1mg
6.39%
Iron:1.1mg
6.11%
Calcium:49.42mg
4.94%
Vitamin D:0.56µg
3.76%
Source:Allrecipes