AVOCADO AND SPINACH EGG SALAD

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🥗 AVOCADO AND SPINACH EGG SALAD

📝 Description

This Avocado and Spinach Egg Salad is a creamy, protein-packed dish that swaps heavy mayo for heart-healthy avocado. It’s fresh, filling, and perfect for breakfast, lunch, or a light dinner. The spinach adds a nutrient boost and gentle crunch, while lemon juice keeps everything bright and balanced.

⏱ Prep & Cook Time

  • Prep time: 10 minutes

  • Cook time: 10 minutes (boiling eggs)

  • Total time: 20 minutes

🍽 Servings

Serves: 2–3 people
Serving size: About 1½ cups per serving

 Ingredients

  • 4 large eggs, hard-boiled and chopped

  • 1 ripe avocado, peeled and mashed

  • 1½ cups fresh spinach, finely chopped

  • 1 tablespoon lemon juice (fresh is best)

  • 1 tablespoon olive oil (optional, for extra richness)

  • Salt, to taste

  • Black pepper, to taste

  • Optional add-ins:

    • 1 tablespoon red onion or scallions (finely chopped)

    • ½ teaspoon garlic powder or Dijon mustard

    • Chili flakes for heat

👩‍🍳 Instructions

  1. Boil the eggs: Place eggs in boiling water for 9–10 minutes. Cool, peel, and chop.

  2. Prepare the avocado: Mash the avocado in a bowl with lemon juice until mostly smooth.

  3. Combine: Add chopped eggs and spinach to the avocado.

  4. Season: Sprinkle with salt, pepper, and any optional add-ins.

  5. Mix gently: Fold everything together until well combined but not mushy.

  6. Serve immediately or chill for 15 minutes for enhanced flavor.

🧠 Recipe Notes

  • Use ripe but firm avocado to avoid a watery texture.

  • Spinach can be lightly wilted if you prefer a softer bite.

  • Lemon juice helps prevent browning if storing briefly.

💡 Tips for Best Results

  • Chop eggs coarsely for better texture.

  • Add spinach last to keep it fresh and vibrant.

  • Serve on whole-grain toast, in lettuce cups, or as a sandwich filling.

  • Best eaten within 24 hours.

🧮 Nutritional Information (Per Serving – Approximate)

  • Calories: 280–320 kcal

  • Protein: 14–16 g

  • Fat: 22 g

  • Carbohydrates: 10–12 g

  • Fiber: 6–7 g

  • Cholesterol: 245 mg

  • Sodium: Varies by seasoning

🌿 Health Benefits

  • High in protein: Eggs support muscle and satiety.

  • Heart-healthy fats: Avocado provides monounsaturated fats.

  • Rich in antioxidants: Spinach delivers vitamins A, C, and K.

  • Low carb & keto-friendly: Great for balanced eating plans.

  • Mayo-free: Lighter on digestion and calories.

❓ Q & A

Q: Can I make this ahead of time?
A: Yes, but it’s best within 24 hours. Store airtight with extra lemon juice on top.

Q: Can I replace spinach with another green?
A: Absolutely—arugula, kale (massaged), or mixed greens work well.

Q: Is this recipe good for weight loss?
A: Yes! It’s filling, high in protein and fiber, and low in refined carbs.

Q: Can I add mayonnaise?
A: You can, but avocado alone gives enough creaminess with better nutrition.

Q: Is it kid-friendly?
A: Definitely—just skip onions or spices for a milder flavor.

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