Avocado and Spinach Egg Salad: A Nutritious and Creamy Delight

by

Avocado and Spinach Egg Salad: A Nutritious and Creamy Delight

Table of Contents

Looking for a healthy, creamy, and satisfying salad? This Avocado and Spinach Egg Salad is packed with nutrients, flavor, and texture, making it the perfect meal for a nutritious breakfast, lunch, or dinner. The creamy avocado pairs beautifully with the protein-packed eggs, and the spinach adds a fresh, earthy note to the dish. Plus, it’s simple to make, and you can enjoy it as a side or a light main dish.

Ingredients:

  • 4 large eggs (hard-boiled)
  • 1 ripe avocado, peeled and mashed
  • 2 cups fresh spinach, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice (or more to taste)
  • 1 teaspoon Dijon mustard (optional, for extra flavor)
  • Salt and black pepper, to taste
  • Fresh herbs (optional, such as parsley, dill, or chives, for garnish)

Instructions:

  1. Boil the Eggs:
    • Place the eggs in a saucepan and cover with water.
    • Bring to a boil over medium-high heat.
    • Once boiling, lower the heat to a simmer and cook for 9-12 minutes to achieve hard-boiled eggs.
    • After cooking, transfer the eggs to a bowl of ice water or run them under cold water to stop the cooking process. Peel the eggs once cooled.
  2. Prepare the Salad:
    • While the eggs are cooling, chop the spinach into bite-sized pieces.
    • Peel and mash the avocado in a bowl until creamy.
  3. Combine the Ingredients:
    • Once the eggs are peeled, chop them into small pieces and add them to the bowl with the mashed avocado.
    • Add the chopped spinach to the bowl.
  4. Add Dressing and Season:
    • Drizzle olive oil, lemon juice, and Dijon mustard (if using) over the egg, avocado, and spinach mixture.
    • Season with salt and black pepper to taste.
  5. Mix and Serve:
    • Gently mix all the ingredients together until the eggs are well coated with the avocado, and the spinach is evenly distributed.
    • Garnish with fresh herbs like parsley, dill, or chives if desired.
  6. Serve:
    • Serve the salad immediately on its own or as a side dish with toast, crackers, or your favorite protein.
See also  Easy Marinated Cheese Appetizer with Salami & Pickles

Health Benefits:

  • Avocado: Packed with healthy fats, fiber, and potassium, avocados promote heart health, digestion, and help maintain healthy skin.
  • Eggs: A great source of protein and essential vitamins like B12, vitamin D, and choline, eggs support muscle repair, energy, and brain health.
  • Spinach: Rich in iron, vitamin K, and antioxidants, spinach supports bone health, fights inflammation, and boosts immunity.
  • Olive Oil: A source of heart-healthy monounsaturated fats, olive oil supports overall well-being and helps with nutrient absorption.

Nutritional Information (per serving):

  • Calories: 250-300 kcal
  • Protein: 12-15g
  • Fat: 20-22g
  • Carbohydrates: 8-10g
  • Fiber: 6-8g
  • Vitamin A: 40-50% of daily value
  • Vitamin C: 20-25% of daily value

Frequently Asked Questions (Q&A):

Q1: Can I make this egg salad ahead of time?

  • A: Yes! You can prepare the egg salad up to 1 day ahead and store it in an airtight container in the fridge. Just keep in mind that the avocado might brown slightly, so it’s best to add a bit of extra lemon juice for preservation.

Q2: Can I substitute spinach with other greens?

  • A: Absolutely! If you don’t have spinach, you can substitute it with kale, arugula, or mixed greens for a similar nutrient boost.

Q3: Can I use other fats instead of olive oil?

  • A: Yes! You can substitute the olive oil with avocado oil for a slightly different flavor or use Greek yogurt for a creamy, tangy twist.

Q4: How do I adjust the seasoning?

  • A: Feel free to add more lemon juice or mustard to taste for extra tanginess. You can also sprinkle some paprika, garlic powder, or chili flakes for a little heat.
See also  Zucchini Garlic Bites

Q5: Can I make this salad vegan?

  • A: Yes, you can easily make this recipe vegan by substituting the eggs with tofu (for protein) or chickpeas (for texture). You can also skip the yogurt and use plant-based yogurt if you want a creamy texture.

Q6: Can I use pre-cooked eggs or hard-boiled eggs from the store?

  • A: Yes! Pre-cooked eggs are a convenient option for this recipe, and you can easily find hard-boiled eggs at many grocery stores. Just chop them up and add them to the salad.

Q7: What’s the best way to store leftovers?

  • A: Store any leftover egg salad in an airtight container in the fridge for up to 1 day. The avocado may begin to brown slightly, but it should still be fine to eat within that time frame.

Storage Tips:

  • For Freshness: If you’re preparing this salad ahead of time, you can store the avocado separately from the other ingredients to prevent it from browning.
  • Freezing: It’s not recommended to freeze this salad as the texture of the avocado and eggs may change after freezing and thawing.

Pro Tips for Success:

  1. Perfectly Hard-Boiled Eggs: For perfectly boiled eggs, follow the 9-12 minute rule and then immediately transfer the eggs to ice water to ensure they peel easily.
  2. Fresh Avocado: Make sure the avocado is ripe but not overripe for the best texture in your salad. A slightly firm avocado works best as it won’t become mushy.
  3. Customize with Add-ins: Feel free to add other ingredients like cherry tomatoes, cucumber, or olives for added crunch and flavor.
See also  Italian Stuffed Cabbage Rolls (Mediterranean Style)

Enjoy this Avocado and Spinach Egg Salad as a creamy, nutritious meal that’s both satisfying and packed with healthy fats, protein, and fiber! 🌱🍳🥑

Terms and Conditions - Privacy Policy