Avocado & Spinach Egg Salad
This Avocado and Spinach Egg Salad is a creamy, protein-packed dish that’s perfect for a light meal or a healthy sandwich filling. Made with hard-boiled eggs, fresh spinach, and mashed avocado, this salad is a nutritious alternative to traditional egg salad, cutting out mayo while still delivering rich flavor and creaminess. Great for low-carb, keto, and high-protein diets, this salad is both delicious and filling!
Ingredients
(Serves 2-3)
4 large eggs, hard-boiled and chopped
1 ripe avocado, mashed
1 cup fresh spinach, finely chopped
¼ cup red onion, finely chopped
1 tablespoon Greek yogurt (or mayonnaise, optional)
1 teaspoon Dijon mustard
1 tablespoon lemon juice (or lime juice)
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon paprika (optional, for extra flavor)
1 tablespoon chopped fresh parsley (or chives)
Instructions
1. Boil the Eggs:
Place eggs in a saucepan, cover with water, and bring to a boil.
Once boiling, turn off the heat, cover the pot, and let the eggs sit for 10-12 minutes.
Transfer to an ice bath, let cool, then peel and chop.
2. Prepare the Avocado Base:
In a bowl, mash the avocado with lemon juice, garlic powder, salt, and pepper.
Mix in Greek yogurt (or mayo) and Dijon mustard for added creaminess.
3. Assemble the Salad:
Add chopped eggs, spinach, red onion, and parsley.
Gently mix everything together until well combined.
4. Serve & Enjoy:
Serve as a salad, in a wrap, or on whole-grain toast.
Garnish with extra paprika or chives, if desired.
Nutritional Information
(Per Serving, Makes ~3 Servings)
Calories: ~220
Protein: ~12g
Carbohydrates: ~6g
Fiber: ~3g
Fat: ~17g
Saturated Fat: ~4g
Cholesterol: ~185mg
Sodium: ~300mg
(Nutritional values may vary based on portion sizes and ingredients.)
Notes & Tips
Meal Prep Friendly: Store in an airtight container in the fridge for up to 2 days (avocado may slightly darken).
Dairy-Free Option: Omit Greek yogurt or substitute with extra avocado.
Boost the Flavor: Add crumbled feta, sun-dried tomatoes, or crispy bacon for extra taste.
Low-Carb & Keto Friendly: Serve on lettuce wraps or enjoy as is!
Egg-Free Version: Swap out eggs for chickpeas for a plant-based alternative.
This Avocado and Spinach Egg Salad is a perfect balance of protein, healthy fats, and fiber—ideal for a quick and healthy meal!