Egg salads are a classic dish, but adding nutrient-dense ingredients like avocado and spinach takes it to a whole new level of flavor and nutrition. This avocado and spinach egg salad is not only creamy and satisfying but also packed with healthy fats, protein, and essential vitamins. Whether you’re looking for a quick lunch or a light dinner, this salad is perfect for any time of the day. Plus, it’s incredibly versatile—serve it on its own, or add it to a wrap or toast for a more filling meal.
Ingredients:
- 4 hard-boiled eggs, chopped
- 1 ripe avocado, diced
- 2 cups fresh spinach, chopped
- 1/4 cup Greek yogurt (or mayonnaise)
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1 tbsp fresh chives, chopped
- Salt and pepper to taste
Preparation:
Step 1: Prepare the Base
Start by gathering all your ingredients and prepping them. In a large bowl, combine the chopped hard-boiled eggs, diced avocado, and chopped fresh spinach. These three ingredients serve as the nutritious base of the salad, bringing together the creaminess of avocado, the richness of the eggs, and the slight bitterness of spinach.
Step 2: Make the Dressing
In a separate, smaller bowl, whisk together the Greek yogurt (or mayonnaise), Dijon mustard, lemon juice, salt, and pepper. This dressing adds tanginess, richness, and a slight bite to balance the creaminess of the avocado. You can choose between Greek yogurt for a healthier option or mayonnaise if you prefer a more traditional, creamy texture. Adjust the salt and pepper to your taste preference.
Step 3: Mix the Salad
Now that your dressing is ready, pour it over the egg, avocado, and spinach mixture. Gently toss all the ingredients together, ensuring everything is evenly coated with the dressing. Be careful not to mash the avocado too much—you want the chunks to remain intact for that lovely creamy texture. Finally, sprinkle the freshly chopped chives on top to add a mild onion-like flavor that complements the richness of the salad.
Step 4: Serve
You can serve this delicious salad immediately, or for an extra refreshing twist, let it chill in the refrigerator for about 15 minutes. This step allows the flavors to meld together even better, making each bite more flavorful. Whether you eat it as is or serve it on toast or in a wrap, this avocado and spinach egg salad is sure to satisfy.
Cooking Note:
This salad is quite versatile and easy to modify based on your preferences. For added texture, you can mix in some seeds, like sunflower or pumpkin seeds, or even toss in some diced tomatoes or cucumbers. If you’re looking to add more protein, consider mixing in shredded chicken or some turkey bacon bits.
Serving Suggestions:
- On its own: Enjoy this creamy salad as a light meal or snack.
- With whole-grain toast: Spread the salad on a slice of toasted whole-grain bread for a more substantial meal.
- In a wrap: Spoon the salad into a whole-wheat wrap or pita bread, along with some extra veggies for a satisfying lunch.
- With crackers: Serve with your favorite whole-grain or gluten-free crackers as a fun and easy appetizer or snack.
Tips:
- Perfect Hard-Boiled Eggs: For best results, cook your hard-boiled eggs to perfection. Place eggs in a pot, cover them with cold water, and bring them to a boil. Once boiling, remove the pot from heat and let the eggs sit for 10-12 minutes. Transfer to an ice bath to cool and peel easily.
- Ripe Avocado: To ensure the avocado is perfectly ripe, gently press on its skin. It should yield slightly but not be too soft. A ripe avocado adds creaminess and smooth texture.
- Fresh Spinach: Use baby spinach for a milder flavor, or try mixing in some arugula for a peppery kick.
- Adjusting the Dressing: If you want a tangier dressing, increase the lemon juice or mustard. For a creamier version, add more Greek yogurt or mayonnaise.
- Make Ahead: You can prepare the salad base and dressing separately ahead of time. Combine them just before serving to prevent the avocado from browning and to maintain freshness.
Prep Time:
- Prep Time: 10 minutes
- Total Time: 10 minutes
Nutritional Information:
- Calories: Approximately 250-300 kcal per serving (depending on portion size)
- Protein: 12g
- Sodium: 300-400mg (varies based on added salt and type of mustard used)
FAQs:
Q: Can I store this salad for later?
A: Yes, but it’s best enjoyed fresh due to the avocado. If you’re preparing it in advance, store the dressing separately and mix it with the base right before serving. This helps prevent the avocado from turning brown.
Q: Can I use different greens instead of spinach?
A: Absolutely! Arugula, kale, or mixed greens would work well. Just be mindful that some greens have a stronger flavor, so it might alter the taste of the salad.
Q: What can I use instead of Greek yogurt?
A: If you’re looking for a dairy-free option, you can substitute Greek yogurt with a plant-based yogurt or simply stick with mayonnaise for a traditional egg salad texture.
Q: How can I make this salad more filling?
A: You can add more protein by including grilled chicken or turkey bacon. Adding quinoa or chickpeas is another great option for extra fiber and protein.
Q: What can I do if I don’t have Dijon mustard?
A: Any mustard will do, but Dijon has a distinct tang that enhances the flavor. You can substitute it with yellow mustard, but the flavor might be slightly different.
Q: Is this salad keto-friendly?
A: Yes! With ingredients like eggs, avocado, and spinach, this salad is low in carbs and fits well into a keto diet. Just ensure that you use a keto-friendly mayonnaise or Greek yogurt.
Conclusion:
This Avocado and Spinach Egg Salad offers a satisfying and nutritious meal in a matter of minutes. Combining the creaminess of ripe avocado, the richness of hard-boiled eggs, and the fresh taste of spinach, this salad is not only delicious but also packed with essential nutrients. Whether you’re eating it alone, serving it on toast, or packing it in a wrap, it’s sure to become a go-to recipe for a quick, healthy, and tasty dish. Perfect for any meal, it’s the kind of salad that will leave you feeling nourished and satisfied.
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Avocado and Spinach Egg Salad: A Nutritious and Creamy Delight
- Total Time: 10 minutes
Ingredients
Ingredients:
- 4 hard-boiled eggs, chopped
- 1 ripe avocado, diced
- 2 cups fresh spinach, chopped
- 1/4 cup Greek yogurt (or mayonnaise)
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1 tbsp fresh chives, chopped
- Salt and pepper to taste
Instructions
Preparation:
Step 1: Prepare the Base
Start by gathering all your ingredients and prepping them. In a large bowl, combine the chopped hard-boiled eggs, diced avocado, and chopped fresh spinach. These three ingredients serve as the nutritious base of the salad, bringing together the creaminess of avocado, the richness of the eggs, and the slight bitterness of spinach.
Step 2: Make the Dressing
In a separate, smaller bowl, whisk together the Greek yogurt (or mayonnaise), Dijon mustard, lemon juice, salt, and pepper. This dressing adds tanginess, richness, and a slight bite to balance the creaminess of the avocado. You can choose between Greek yogurt for a healthier option or mayonnaise if you prefer a more traditional, creamy texture. Adjust the salt and pepper to your taste preference.
Step 3: Mix the Salad
Now that your dressing is ready, pour it over the egg, avocado, and spinach mixture. Gently toss all the ingredients together, ensuring everything is evenly coated with the dressing. Be careful not to mash the avocado too much—you want the chunks to remain intact for that lovely creamy texture. Finally, sprinkle the freshly chopped chives on top to add a mild onion-like flavor that complements the richness of the salad.
Step 4: Serve
You can serve this delicious salad immediately, or for an extra refreshing twist, let it chill in the refrigerator for about 15 minutes. This step allows the flavors to meld together even better, making each bite more flavorful. Whether you eat it as is or serve it on toast or in a wrap, this avocado and spinach egg salad is sure to satisfy.
Notes
Cooking Note:
This salad is quite versatile and easy to modify based on your preferences. For added texture, you can mix in some seeds, like sunflower or pumpkin seeds, or even toss in some diced tomatoes or cucumbers. If you’re looking to add more protein, consider mixing in shredded chicken or some turkey bacon bits.
- Prep Time: 10 minutes
Nutrition
- Calories: Approximately 250-300 kcal per serving (depending on portion size)
- Sodium: 300-400mg (varies based on added salt and type of mustard used)
- Protein: 12g