Avocado Egg Spinach Salad
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Ingredients
For the Salad
- 6 cups fresh baby spinach
- 2 ripe avocados, diced
- 4 large hard-boiled eggs, peeled and quartered
- ¼ cup red onion, thinly sliced
- 2 tablespoons fresh parsley or chives, chopped
- Salt and freshly ground black pepper, to taste
Lemon Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- ½ teaspoon honey (optional)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Place the eggs in a saucepan and cover with cold water.
- Bring to a boil, then remove from heat and let stand for 10–12 minutes.
- Cool eggs in ice water, peel, and quarter.
- In a large bowl, add spinach, avocado, red onion, and herbs.
- Whisk together all dressing ingredients until smooth.
- Pour the dressing over the salad and gently toss.
- Arrange egg quarters on top.
- Season with extra black pepper and serve immediately.
Nutrition Information (Approximate per serving)
- Calories: 345
- Protein: 13 g
- Total Fat: 29 g
- Saturated Fat: 6 g
- Carbohydrates: 13 g
- Fiber: 8 g
- Sugars: 2 g
- Cholesterol: 186 mg
- Sodium: 290 mg
- Potassium: 760 mg
- Vitamin A: 70% Daily Value
- Vitamin C: 30% Daily Value
- Calcium: 10% Daily Value
- Iron: 15% Daily Value
Nutrition values are estimates and may vary depending on ingredient brands and portion sizes.
Health Benefits
- High in protein from eggs.
- Rich in healthy monounsaturated fats from avocado.
- Excellent source of fiber.
- Loaded with vitamins A, C, E, and K.
- Naturally gluten-free.
- Low in carbohydrates and suitable for many low-carb eating plans.
Storage
- Best eaten fresh.
- Refrigerate leftovers in an airtight container for up to 1 day.
- To reduce avocado browning, sprinkle extra lemon juice over the avocado before storing.
Recipe Tips
- Use ripe but firm avocados.
- Chill the eggs before slicing for cleaner cuts.
- Add grilled chicken, salmon, or shrimp for extra protein.
- Sprinkle with feta or goat cheese for added flavor.
- Add cucumber, cherry tomatoes, or walnuts for extra texture.
Frequently Asked Questions
Q: Can I make this ahead of time?
A: Yes. Prepare the eggs, dressing, and vegetables separately. Cut the avocado and assemble just before serving.
Q: Can I use another leafy green?
A: Yes. Romaine, arugula, kale (massaged), or mixed greens all work well.
Q: Is this keto-friendly?
A: Yes. It is naturally low in carbohydrates and high in healthy fats.
Q: Can I make it dairy-free?
A: Yes. This recipe contains no dairy unless you add cheese.
Q: How do I keep avocado from turning brown?
A: Toss it with lemon juice and keep the salad covered tightly with minimal air exposure.
Q: Can I add more protein?
A: Absolutely. Grilled chicken, turkey, tuna, salmon, shrimp, or chickpeas are excellent additions.
Serving Suggestions
Serve with:
- Grilled chicken breast
- Grilled salmon
- Whole-grain bread or toast
- Soup for a light lunch
- Fresh fruit for a balanced meal
