Easy Egg Avocado Salad Rice Cakes (Perfect Quick Lunch!)
If you need a lunch that comes together in literally five minutes and actually tastes amazing, this Easy Egg Avocado Salad on rice cakes is about to become your new obsession. We’re talking creamy avocado, protein-packed hard-boiled egg, fresh herbs, and a hit of lime juice all mashed together and piled onto crispy Lundberg Organic rice cakes. It’s light, it’s fresh, it’s satisfying, and it’s so simple you can make it even on your most chaotic days.
I’ve partnered with Lundberg on this recipe, and let me tell you — their Organic Thin & Crispy rice cakes are the perfect base for this egg avocado salad. My favorites are the Red Rice & Quinoa and the Lightly Salted varieties. They’re sturdy enough to hold all the toppings without getting soggy, and they add this amazing subtle nutty flavor that elevates the whole dish. This is single-serve perfection for those days when you need something quick, healthy, and actually delicious.
The Five-Minute Lunch Revolution
Let’s be real: lunch is often an afterthought. You’re busy, you’re hungry, and before you know it you’re elbow-deep in a bag of chips or ordering expensive takeout again. This egg avocado salad on rice cakes solves that problem in the best possible way.
Five minutes. That’s all it takes if your egg is already boiled (and if you meal prep even a little bit, you probably have hard-boiled eggs in your fridge already). You mash everything together in a bowl, pile it on your rice cakes, and boom — you have a lunch that’s nutritious, satisfying, and actually makes you feel good instead of sluggish.
This is the kind of recipe that proves healthy eating doesn’t have to be complicated or time-consuming. Sometimes the best meals are the simplest ones, made with fresh ingredients that let their natural flavors shine.
Fun Avocado Fact: Avocados have been cultivated for nearly 10,000 years! They originated in Puebla, Mexico, and were so important to ancient Mesoamerican cultures that the Aztecs believed they provided strength to whoever consumed them. The word "avocado" comes from the Nahuatl word "ahuacatl." Here's a fun modern fact: avocados contain more potassium than bananas — almost double! A single avocado has 975 milligrams of potassium compared to 487 milligrams in a banana. Plus, unlike most fruits that gain sugar as they ripen, avocados actually decrease in sugar content as they mature, making them naturally low in sugar.
Lundberg Rice Cakes: The Perfect Base
Can we talk about how perfect Lundberg Organic rice cakes are for this? I’ve tried a lot of rice cakes over the years, and Lundberg consistently delivers the best quality. They’re made with organic ingredients, they have actual flavor (not just cardboard vibes), and they stay crispy even when you pile toppings on them.
The Red Rice & Quinoa variety is one of my absolute favorites. It has this gorgeous color and adds a subtle nutty, earthy flavor that pairs beautifully with the creamy avocado and egg. The quinoa adds a little extra protein and texture too. The Lightly Salted variety is another go-to — it’s classic, versatile, and that light salt really brings out the flavors of whatever you put on top.
What I love about using rice cakes as a base instead of bread is that they’re lighter and crispier. You get that satisfying crunch with every bite, and they don’t weigh you down the way bread sometimes can. Plus, they’re naturally gluten-free, which is great if you’re avoiding gluten or just want a lighter lunch option.
Fun Rice Cake Fact: While rice cakes have been popular in Asia for thousands of years (soft mochi rice cakes were enjoyed by Japanese nobility as far back as 710-794 A.D.!), the modern puffed rice cake as we know it in America was actually developed in the early 1900s. Botanist Alexander Pierce Anderson discovered that rice puffed up when pressure-cooked, which led to the invention of puffed rice cereals and eventually rice cakes. They exploded in popularity in the 1980s and ’90s as a healthy snack alternative. The production process is pretty cool — rice is subjected to intense heat and pressure, causing the grains to expand and stick together to form that crispy disc. One popping machine can produce a rice cake every 15 seconds!
The Egg and Avocado Power Combo
Let’s talk about why this combination is so perfect from a nutrition standpoint. Hard-boiled eggs are packed with high-quality protein (about 6 grams per egg), plus they have vitamins D, B12, and selenium. Avocados bring healthy monounsaturated fats, fiber, potassium, and a ton of vitamins including K, E, C, and several B vitamins.
Together, they create this incredibly satisfying, nutrient-dense meal that keeps you full for hours. The protein from the egg helps stabilize your blood sugar, while the healthy fats from the avocado keep you satiated. It’s the kind of lunch that fuels you without making you feel weighed down or reaching for a snack an hour later.
The creamy texture of both the egg and avocado mashed together is chef’s kiss. It’s rich and luxurious without being heavy. And because you’re mashing them together instead of keeping them separate, every bite has that perfect balance of flavors.
Fresh Is Best
The fresh ingredients in this recipe are what really make it sing. The diced roma tomato adds juiciness and a little acidity that brightens everything up. The red onion gives you that sharp, pungent bite that cuts through the richness of the avocado and egg. Fresh parsley and chives bring herbaceous, slightly peppery notes that add so much dimension.
And that lime juice? Non-negotiable. It adds brightness and tang, helps prevent the avocado from browning, and ties all the flavors together. Just a squeeze makes such a huge difference.
The Greek yogurt is my secret weapon here. It adds creaminess and a subtle tang while also boosting the protein content even more. It helps bind everything together into this luscious, spreadable salad that stays perfectly on your rice cake instead of falling off.
Single-Serve Perfection
One of my favorite things about this recipe is that it’s designed for one person. Not everything needs to be scaled for a family of four or yield a week’s worth of leftovers. Sometimes you just want to make lunch for yourself, right now, without a ton of leftover containers taking up fridge space.
This uses half an avocado (the perfect amount before it starts to brown), one egg, and just enough of the other fresh ingredients to make it interesting without overwhelming your fridge with open containers. It’s efficient, it’s practical, and it’s exactly what you need when you want a quality lunch without the commitment.
That said, if you’re meal prepping or want to make this for multiple people, it scales beautifully. Just multiply everything by however many servings you need. The egg avocado salad holds up pretty well in the fridge for about a day (just add the lime juice to help prevent browning), though it’s definitely best made fresh.
Why Lundberg?
I’m genuinely excited to partner with Lundberg because they align with how I think about food. They’re a family-owned company that’s been farming rice organically and sustainably for generations. They care about soil health, water conservation, and producing high-quality products that are good for you and good for the planet.
Their rice cakes aren’t just filler — they’re made with real, whole-grain organic rice and other nutritious ingredients like quinoa. You can actually taste the quality. And knowing that they’re committed to sustainable farming practices makes me feel good about supporting them and recommending them to you.
Plus, their variety of flavors and types means there’s something for everyone. Whether you want something savory like their Tamari with Seaweed, or you prefer the simplicity of their Lightly Salted, they’ve got you covered.
The Perfect Quick Lunch
This Easy Egg Avocado Salad on Lundberg rice cakes is everything a weekday lunch should be: quick, healthy, delicious, and satisfying. It’s protein-packed, full of healthy fats and fresh vegetables, and it tastes way too good to be something you threw together in five minutes.
Whether you’re working from home and need something fast between meetings, you’re a student looking for brain food that won’t put you in a food coma, or you just want a light lunch that actually keeps you full, this recipe delivers.
The combination of creamy egg and avocado, bright lime and fresh herbs, crunchy vegetables, and that perfect crispy rice cake base is honestly unbeatable. It’s the kind of lunch that makes you feel like you’re taking care of yourself, which is always a win.
THE VERDICT
This Easy Egg Avocado Salad on Lundberg rice cakes is proof that healthy, delicious lunches don’t have to be complicated or time-consuming. Five minutes is all it takes to create something that’s nutritious, satisfying, and genuinely tasty. The creamy egg and avocado combo is protein-packed and full of healthy fats, while the fresh vegetables and herbs add brightness and crunch.
Lundberg’s Organic rice cakes are the perfect base — they’re sturdy, flavorful, and made with quality ingredients you can feel good about. Whether you go for the Red Rice & Quinoa or the Lightly Salted variety (or both!), you’re getting a crispy, delicious foundation that takes this from “sad desk lunch” to “actually looking forward to lunchtime.”
This is the kind of recipe that becomes part of your regular rotation because it’s just so easy and so good. It’s perfect for busy weekdays, lazy weekends, quick snacks, or anytime you want something fresh and satisfying without any fuss.
So grab your Lundberg rice cakes, hard-boil some eggs for the week, and get ready to have the easiest, most delicious quick lunch in your arsenal. Your future self (the one eating this at your desk while everyone else microwaves sad leftovers) will thank you.
P.S. When you make this, tag me AND @LundbergFarms! I want to see all your egg avocado rice cake creations. And let me know what rice cake flavor you used — I’m always looking to try new varieties! 🥑🥚
Easy Egg Avocado Salad Rice Cakes
Ingredients
- 1 hard-boiled egg
- ½ avocado
- 1 tbsp Greek yogurt
- Fresh lime juice from about ½ lime
- 2-3 Lundberg Organic rice cakes Red Rice & Quinoa or Lightly Salted recommended!
- 1/2 roma tomato finely diced
- Red onion finely diced (about 1-2 tablespoons)
- Fresh parsley chopped (about 1 tablespoon)
- Fresh chives chopped (about 1 tablespoon)
- Salt to taste
- Cottage Cheese
Instructions
- Prep your egg: If you haven’t already, hard-boil your egg. (Pro tip: keep a batch of hard-boiled eggs in your fridge for the week for easy meal prep!) Peel and set aside.
- Mash the base: In a small bowl, add your hard-boiled egg and half avocado. Using a fork, mash them together until they’re combined but still slightly chunky. You want some texture, not complete mush!
- Add the other elements: Add the tomato, Greek yogurt and a generous squeeze of fresh lime juice (about 1-2 teaspoons). Mix and continue to mash everything together until creamy and well combined. The lime juice not only adds flavor but also helps keep the avocado from browning.
- Mix in the fresh stuff: Add the finely diced red onion, chopped fresh parsley, and chopped fresh chives. Stir everything together until all the ingredients are evenly distributed.
- Season: Taste your egg avocado salad and add salt as needed. Start with a pinch and adjust to your preference.
- Assemble: Lay out your Lundberg rice cakes on a plate. Spread the desired amount of cottage cheese. I usually do 1 tablespoon. Divide the egg avocado salad evenly among the 3 rice cakes, spreading it generously on top of each one.
- Serve immediately: Enjoy right away while the rice cakes are crispy and the salad is fresh! These are best eaten immediately, but if you need to, you can prep the salad ahead and assemble just before eating.
Notes
- Calories: ~110
- Protein: ~5–6 g
- Carbs: ~8 g
- Fat: ~6 g
- Fiber: ~2–3 g
- Meal prep tip: Hard-boil a batch of eggs at the beginning of the week so you always have them ready. This makes this recipe even faster!
- Make ahead: You can make the egg avocado salad up to 24 hours ahead and store it in an airtight container in the fridge. The lime juice helps prevent browning. Just assemble on the rice cakes right before eating so they stay crispy.
- Rice cake varieties: My favorites are Lundberg’s Red Rice & Quinoa (adds a nutty flavor and extra protein) and Lightly Salted (classic and versatile). Try different varieties to find your favorite!
- Scaling up: This recipe is designed for one person, but it scales perfectly. Just multiply all ingredients by the number of servings you need.
- Add more protein: Want even more protein? Use 2 hard-boiled eggs instead of 1, or add a scoop of tuna or salmon.
- Customize it: Add diced cucumber for extra crunch, jalapeños for heat, everything bagel seasoning on top, or swap cilantro for parsley. Make it your own!
- Keep it fresh: If you’re packing this for lunch, keep the rice cakes separate from the egg avocado salad until you’re ready to eat. Assemble right before eating to keep maximum crispiness.
- No Greek yogurt? You can substitute with a little bit of mayo, but the Greek yogurt adds extra protein and a nice tang.
