🥗 Avocado and Spinach Egg Salad – A Nutritious & Creamy Delight
This protein-rich, creamy salad combines the goodness of ripe avocados, hard-boiled eggs, and fresh spinach. It’s light, satisfying, and packed with healthy fats — perfect as a meal or side dish for any time of day.
📝 Ingredients
- 2 ripe avocados, diced
- 4 hard-boiled eggs, chopped
- 1 cup baby spinach, finely chopped
- 2 tablespoons plain Greek yogurt (or mayo)
- 1 teaspoon Dijon mustard (optional)
- 1 tablespoon lemon juice
- Salt & black pepper to taste
- Optional: pinch of garlic powder or paprika for flavor
- Optional toppings: crumbled feta, sunflower seeds, or chopped herbs (parsley/dill)
👩🍳 Instructions
- Prepare the Ingredients:
Hard-boil and cool the eggs. Dice the avocados and chop the spinach. - Mix the Dressing:
In a large bowl, whisk together yogurt, lemon juice, mustard (if using), salt, and pepper. - Combine Everything:
Gently fold in the chopped eggs, avocado, and spinach into the dressing. Stir until well coated. - Chill or Serve Immediately:
You can serve it right away or chill for 15–20 minutes to let the flavors blend.
🍽️ Servings
2–3 servings (as a main)
4–5 servings (as a side)
💡 Notes & Tips
- Use ripe but firm avocados for best texture.
- For extra protein: Add grilled chicken, tuna, or chickpeas (if not strict low-carb).
- Make it dairy-free: Replace Greek yogurt with mashed avocado or mayo.
- Keep it green: Add a few chopped cucumbers or fresh herbs for crunch and flavor.
- Storage: Best eaten fresh. If storing, press cling wrap tightly to reduce browning.
🔍 Nutritional Info (per main serving, approx.)
- Calories: 320–350
- Protein: 12–15g
- Fat: 28–30g
- Carbs: 6–8g
- Fiber: 4–5g
(Exact values vary depending on yogurt/mayo used)
✅ Benefits
- ✅ High in protein from eggs and yogurt
- ✅ Rich in healthy fats from avocado
- ✅ Low in carbs, high in fiber — great for blood sugar balance
- ✅ Loaded with vitamins & minerals — B12, E, folate, potassium, magnesium
- ✅ Gut-friendly & filling — great for digestion and satiety
❓ Q/A
Q: Can I prep it ahead of time?
A: Yes, but for best results, add avocado just before serving to avoid browning.
Q: Can I make it vegan?
A: Yes — swap eggs for tofu and use vegan yogurt/mayo.
Q: What can I serve it with?
A: Try on lettuce wraps, whole grain toast, inside a pita, or on its own!
Q: Is this good for weight loss?
A: Absolutely! It’s nutrient-dense, satisfying, and helps reduce cravings thanks to the healthy fats and protein.