This Egg and Avocado Salad is a perfect blend of fresh vegetables, creamy avocado, and protein-rich eggs. It’s not only visually appealing with its vibrant colors but also packed with nutrients, making it an excellent choice for a healthy and satisfying meal. Whether you’re looking for a quick lunch, a light dinner, or even a nutritious snack, this salad fits the bill. The combination of flavors and textures—crispy cucumbers, juicy cherry tomatoes, and the rich creaminess of avocado—creates a delightful eating experience. Plus, it’s easy to prepare, making it a go-to recipe for busy days.

Full Recipe:

Ingredients

For One Serving:

• 2 eggs
  • Eggs provide a high-quality source of protein, essential for muscle repair and overall health.
• 1/3 avocado, sliced
  • Avocado adds healthy monounsaturated fats, which are beneficial for heart health.
• 1/2 cup sliced red bell pepper
  • Red bell peppers are rich in vitamin C, adding a sweet and crunchy element to the salad.
• 1 cup sliced cucumber
  • Cucumbers offer hydration and a refreshing crunch.
• 1 cup cherry tomatoes, halved
  • Tomatoes are a great source of antioxidants like lycopene, promoting overall health.
• Handful of baby spinach
  • Spinach is loaded with iron and vitamins A, C, and K.
• Fresh arugula/rocket (optional)
  • Arugula adds a peppery flavor and extra nutrients.
• 1 teaspoon olive oil
  • Olive oil provides healthy fats and enhances the salad’s flavors.
• Squeeze of fresh lemon juice
  • Lemon juice adds brightness and tang to the dish.
• Sea salt & cracked black pepper (to taste)
  • Seasoning to balance and enhance the flavors of the ingredients.

Instructions

1. Boil the Eggs:
   • Place the eggs in a pot of cold water. Bring the water to a rolling boil over medium-high heat. Once boiling, reduce the heat slightly and simmer for 8-10 minutes for hard-boiled eggs. After boiling, immediately transfer the eggs to a bowl of ice water to cool. This stops the cooking process and makes peeling easier.
2. Prepare the Vegetables:
   • While the eggs are cooling, slice the avocado, red bell pepper, cucumber, and cherry tomatoes. Make sure to cut them evenly for a uniform salad. Place the sliced vegetables in a large mixing bowl.
3. Add the Greens:
   • Add the baby spinach and arugula (if using) to the bowl with the vegetables. These greens form the base of your salad, adding bulk and nutrition.
4. Dress the Salad:
   • Drizzle the olive oil and a generous squeeze of fresh lemon juice over the salad. Lemon juice not only enhances the flavor but also helps preserve the avocado’s color. Season with sea salt and cracked black pepper to taste. Toss gently to combine, ensuring all ingredients are coated with the dressing.
5. Assemble the Salad:
   • Peel and slice the cooled eggs. Arrange the egg slices on top of the salad. Finally, add the sliced avocado. This presentation ensures that the most delicate ingredients remain on top, keeping the salad visually appealing.
6. Serve:
   • Transfer the salad to a serving plate or bowl. Serve immediately for the freshest taste, or chill for a few minutes if you prefer a colder salad.

Tips for Success

• Perfect Eggs: For perfectly cooked hard-boiled eggs, use a timer to avoid overcooking. Overcooked eggs develop a greenish ring around the yolk and a rubbery texture.
• Avocado: To keep the avocado slices fresh and prevent browning, you can toss them in extra lemon juice before adding them to the salad.
• Customizations: Feel free to personalize this salad by adding your favorite ingredients. Some options include grilled chicken for added protein, nuts or seeds for a crunchy texture, or different vegetables like radishes or shredded carrots.

Storage Tips

• Freshness: This salad is best enjoyed fresh to maintain the texture of the vegetables and the creaminess of the avocado. If you need to prepare it ahead of time, store the dressing separately and add it just before serving.
• Leftovers: If you have leftovers, store them in an airtight container in the refrigerator. The salad can be kept for up to 1 day. However, be aware that the avocado may brown slightly, and the spinach might wilt, but the salad will still taste delicious.

Nutritional Information (Per Serving)

• Calories: Approximately 250-300 kcal
• Protein: 12g
• Carbohydrates: 15g
• Fat: 20g (including healthy monounsaturated fats from the avocado and olive oil)
• Fiber: 7g
• Sugar: 6g (mostly from vegetables and the lemon juice)
• Sodium: 250mg (will vary based on the amount of salt used)

This salad provides a balanced mix of macronutrients, making it a healthy choice for weight management, muscle building, or simply maintaining a nutritious diet.

Frequently Asked Questions

1. Can I make this salad vegan?
   • Yes, to make it vegan, you can substitute the eggs with tofu or chickpeas for a protein boost and use a plant-based yogurt dressing instead of eggs.
2. What can I use instead of arugula?
   • If you don’t like arugula, you can substitute it with other greens like kale, romaine lettuce, or mixed salad greens. Each will bring a different flavor and texture to the salad.
3. Can I add a dressing instead of just olive oil and lemon juice?
   • Absolutely! A light vinaigrette or a creamy dressing like tahini or yogurt-based dressing would complement the flavors well. Just be mindful of the calories and fat content if you’re watching your intake.
4. Is this salad good for meal prep?
   • While it’s best enjoyed fresh, you can prepare the vegetables and eggs ahead of time and assemble the salad just before eating. Store the ingredients separately and add the avocado and dressing just before serving to keep everything fresh.
5. How can I make this salad more filling?
   • Adding a source of lean protein, such as grilled chicken, turkey, or legumes, can make this salad more substantial. You could also add a side of whole-grain bread or a small serving of quinoa.

Enjoy this vibrant, healthy, and versatile Egg and Avocado Salad as part of your balanced diet. It’s a dish that will leave you feeling nourished and energized, ready to take on the day!

Conclusion

This Egg and Avocado Salad is a simple yet nutritious meal that can be enjoyed at any time of the day. The blend of fresh vegetables, protein-rich eggs, and heart-healthy avocado creates a dish that is not only satisfying but also packed with essential nutrients. Whether you’re looking to maintain a healthy lifestyle, lose weight, or just enjoy a delicious meal, this salad is a perfect choice. It’s easy to prepare, customizable, and sure to become a staple in your recipe collection.