The Avocado and Spinach Egg Salad is a simple yet delicious recipe that brings together the rich flavors of avocado, fresh spinach, and protein-packed eggs. With a light lemon dressing that adds brightness and a touch of sweetness from honey or maple syrup, this salad is perfect for a refreshing lunch or a healthy side dish. The combination of ingredients provides a balance of healthy fats, proteins, and vibrant vegetables, making it as nutritious as it is satisfying. This versatile dish can be customized with additional toppings, making it a must-try for salad lovers.
Why This Recipe Works
- Nutritional Powerhouse: Avocado and eggs are rich in healthy fats, proteins, and essential vitamins. Spinach adds iron, calcium, and a host of other nutrients, making this a well-rounded and healthy dish.
- Texture and Flavor Balance: The creamy avocado complements the soft, tender eggs, while the spinach provides a fresh, slightly crisp texture. Red onion and cucumber bring a refreshing crunch that contrasts beautifully with the softness of the main ingredients.
- Simple and Quick: The recipe requires minimal cooking—just the hard-boiling of eggs—making it a quick and easy option for busy days.
- Customizable: You can easily adjust this salad to your preferences by adding extra ingredients or adjusting the dressing for a sweeter or more tangy flavor.
What You’ll Need for This Recipe
- Avocados: These form the creamy base of the salad and provide heart-healthy fats and fiber.
- Hard-Boiled Eggs: Rich in protein, eggs make this salad more filling and nutritious.
- Fresh Spinach: Packed with iron and antioxidants, spinach adds a bright, earthy flavor to the salad.
- Red Onion: Provides a sharp, zesty contrast to the creamy avocado and mild eggs.
- Cucumber: Adds crunch and a refreshing element to the salad.
- Lemon Juice: This forms the base of the dressing, adding brightness and cutting through the richness of the avocado.
- Honey or Maple Syrup: Optional for a touch of sweetness in the dressing.
- Extra Virgin Olive Oil: Adds richness to the dressing and helps coat all the ingredients.
- Salt and Pepper: Simple seasonings to bring out the flavors of the salad.
- Parsley or Cilantro: Optional for garnish, adding a fresh, herbaceous finish.
How to Make Avocado and Spinach Egg Salad
Step 1: Prepare the Ingredients
- Dice the Avocados
Take your two ripe avocados, cut them in half, remove the pit, and scoop the flesh into a large mixing bowl. Dice the avocados into bite-sized pieces, but be careful not to mash them too much—you want the salad to have texture. - Chop the Hard-Boiled Eggs
Prepare four hard-boiled eggs by chopping them into small pieces. The eggs provide protein and richness that complement the avocado perfectly. - Wash and Chop the Spinach
Make sure your spinach is fresh and clean. Chop it into smaller pieces to ensure even distribution throughout the salad. - Finely Chop the Red Onion
A half of a red onion adds a burst of flavor. The sharpness of the onion contrasts nicely with the other creamy ingredients. - Dice the Cucumber
Cut the cucumber into small cubes. The cucumber’s crunch provides a lovely textural balance to the salad.
Step 2: Combine the Salad
In a large mixing bowl, gently toss together the diced avocados, chopped hard-boiled eggs, chopped spinach, finely chopped red onion, and diced cucumber. Make sure the ingredients are well-distributed, but be careful not to overmix and mash the avocado too much.
Step 3: Make the Dressing
In a small bowl, whisk together the juice of one lemon, two tablespoons of extra virgin olive oil, one tablespoon of honey or maple syrup (if using), a pinch of salt, and freshly cracked pepper. This dressing is light but flavorful, and it complements the salad perfectly without overpowering the fresh ingredients.
Step 4: Dress the Salad
Pour the dressing over the combined ingredients in the large mixing bowl. Use a large spoon or salad tongs to gently toss the salad, ensuring that everything is evenly coated. Be careful not to overmix, as this could cause the avocados to break down too much.
Step 5: Garnish and Serve
Garnish with freshly chopped parsley or cilantro if you want a burst of freshness and color. This step is optional but highly recommended to add a herby note to the salad.
Tips + Tricks for Recipe Success
- Choose Ripe Avocados: The avocados should be soft but not mushy. This will give the salad a creamy texture without turning it into guacamole.
- Hard-Boil Eggs Perfectly: To avoid overcooked, grayish yolks, cook the eggs for about 10 minutes, then immediately transfer them to an ice bath to stop the cooking process.
- Don’t Overmix: Be gentle when combining the salad so the ingredients retain their shape, especially the avocado and eggs.
- Add Crunch: For extra crunch, you can add ingredients like sliced radishes or bell peppers.
- Make It Ahead: While avocados can brown quickly, the lemon juice in the dressing will help prevent this. You can prepare this salad a few hours ahead of time, but it’s best enjoyed fresh.
Serving Suggestions
- As a Light Lunch: Serve this salad on its own for a healthy, light lunch that’s rich in protein and good fats. Pair it with a slice of whole grain toast or crackers.
- As a Side Dish: This salad makes a wonderful side dish for grilled chicken, fish, or even steak. The creamy, zesty flavors balance out richer, more savory dishes.
- Stuffed in a Wrap: Turn this salad into a wrap by stuffing it into a whole wheat tortilla for an easy on-the-go meal.
- With Crumbled Feta or Nuts: For added flavor, sprinkle crumbled feta or toasted nuts, like almonds or walnuts, over the top before serving.
Time and Servings
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Servings: 4-6
Nutritional Information (Per Serving)
- Calories: ~300 kcal
- Protein: 8g
- Carbohydrates: 15g
- Fat: 25g
- Fiber: 7g
This Avocado and Spinach Egg Salad is the perfect dish to serve when you want something light but satisfying. Whether it’s for a quick lunch or a fresh side dish at a family gathering, this salad will be a hit with everyone. Enjoy the creamy, tangy flavors, and feel good about indulging in a nutritious meal!
Recipe Card
Avocado and Spinach Egg Salad: A Nutritious and Creamy Delight
The **Avocado and Spinach Egg Salad** is a simple yet delicious recipe that brings together the rich flavors of avocado, fresh spinach, and protein-packed eggs. With a light lemon dressing that adds brightness and a touch of sweetness from honey or maple syrup, this salad is perfect for a refreshing lunch or a healthy side dish. The combination of ingredients provides a balance of healthy fats, proteins, and vibrant vegetables, making it as nutritious as it is satisfying. This versatile dish can be customized with additional toppings, making it a must-try for salad lovers.
Ingredients
- **Avocados**: These form the creamy base of the salad and provide heart-healthy fats and fiber.
- – **Hard-Boiled Eggs**: Rich in protein eggs make this salad more filling and nutritious.
- – **Fresh Spinach**: Packed with iron and antioxidants spinach adds a bright, earthy flavor to the salad.
- – **Red Onion**: Provides a sharp zesty contrast to the creamy avocado and mild eggs.
- – **Cucumber**: Adds crunch and a refreshing element to the salad.
- – **Lemon Juice**: This forms the base of the dressing adding brightness and cutting through the richness of the avocado.
- – **Honey or Maple Syrup**: Optional for a touch of sweetness in the dressing.
- – **Extra Virgin Olive Oil**: Adds richness to the dressing and helps coat all the ingredients.
- – **Salt and Pepper**: Simple seasonings to bring out the flavors of the salad.
- – **Parsley or Cilantro**: Optional for garnish adding a fresh, herbaceous finish.
Instructions
Step 1: Prepare the Ingredients
- **Dice the Avocados**
- Take your two ripe avocados, cut them in half, remove the pit, and scoop the flesh into a large mixing bowl. Dice the avocados into bite-sized pieces, but be careful not to mash them too much—you want the salad to have texture.
- **Chop the Hard-Boiled Eggs**
- Prepare four hard-boiled eggs by chopping them into small pieces. The eggs provide protein and richness that complement the avocado perfectly.
- **Wash and Chop the Spinach**
- Make sure your spinach is fresh and clean. Chop it into smaller pieces to ensure even distribution throughout the salad.
- **Finely Chop the Red Onion**
- A half of a red onion adds a burst of flavor. The sharpness of the onion contrasts nicely with the other creamy ingredients.
- **Dice the Cucumber**
- Cut the cucumber into small cubes. The cucumber’s crunch provides a lovely textural balance to the salad.
Step 2: Combine the Salad
- In a large mixing bowl, gently toss together the diced avocados, chopped hard-boiled eggs, chopped spinach, finely chopped red onion, and diced cucumber. Make sure the ingredients are well-distributed, but be careful not to overmix and mash the avocado too much.
Step 3: Make the Dressing
- In a small bowl, whisk together the juice of one lemon, two tablespoons of extra virgin olive oil, one tablespoon of honey or maple syrup (if using), a pinch of salt, and freshly cracked pepper. This dressing is light but flavorful, and it complements the salad perfectly without overpowering the fresh ingredients.
Step 4: Dress the Salad
- Pour the dressing over the combined ingredients in the large mixing bowl. Use a large spoon or salad tongs to gently toss the salad, ensuring that everything is evenly coated. Be careful not to overmix, as this could cause the avocados to break down too much.
Step 5: Garnish and Serve
- Garnish with freshly chopped parsley or cilantro if you want a burst of freshness and color. This step is optional but highly recommended to add a herby note to the salad.