AVOCADO AND SPINACH EGG SALAD

Avocado and Spinach Egg Salad

Creamy, fresh, and protein-rich—this egg salad is a lighter, nutrient-dense upgrade to the classic version. Avocado replaces most of the mayo, spinach adds freshness, and boiled eggs bring satisfying protein.

🧠 Flavor Profile

• Creamy: avocado + eggs
• Fresh: spinach
• Savory: mustard + seasoning
• Light tang: lemon juice
• Optional crunch: onion or seeds

🧾 Ingredients

Main salad

• 3–4 boiled eggs (chopped or roughly mashed)
• 1 ripe avocado (mashed or diced)
• 2 cups fresh spinach (chopped)
• ¼ small red onion (finely chopped, optional)
• 1–2 tbsp fresh parsley or dill (optional)

Dressing / seasoning

• 1 tbsp mayonnaise or Greek yogurt (optional for extra creaminess)
• 1 tsp Dijon mustard
• 1–2 tbsp lemon juice
• Salt & black pepper to taste
• 1 tsp olive oil (optional)

🔪 Step 1: Boil and prepare eggs

1. Place eggs in cold water
2. Bring to boil and cook for 9–10 minutes
3. Cool in cold water
4. Peel and chop or mash roughly

👉 Slightly firm yolks work best for texture.

🥑 Step 2: Prepare avocado base

• Mash avocado in a bowl
• Add lemon juice immediately (prevents browning)
• Season lightly with salt and pepper

👉 Leave some chunks if you like texture.

🥬 Step 3: Prepare spinach

• Wash and dry spinach well
• Chop finely for better mixing
• Or keep whole leaves for a chunkier salad

🥣 Step 4: Mix the salad

In a large bowl:

1. Add eggs
2. Add avocado
3. Add spinach
4. Add onion and herbs (if using)

🥄 Step 5: Add dressing

Mix in:

• Dijon mustard
• Optional mayo or Greek yogurt
• Lemon juice
• Salt & pepper
• Olive oil (optional)

Gently fold everything together.

👉 Don’t overmix—keep some texture.

🍽️ Serving ideas

• On whole grain toast or sourdough
• In lettuce wraps (low-carb option)
• In sandwiches or wraps
• As a protein bowl with quinoa or rice
• With crackers for a snack-style meal

🔄 Variations

1. High-protein version

• Add extra boiled egg whites
• Add grilled chicken

2. Spicy version

• Add chili flakes or hot sauce
• Add jalapeños

3. Creamy version

• Add more Greek yogurt or mayo

4. Mediterranean twist

• Add olives, cucumber, feta cheese

💡 Tips for best results

• Use ripe but firm avocado
• Add lemon juice immediately to prevent browning
• Don’t over-mash—texture makes it better
• Serve fresh (best within a few hours)

⏱️ Time breakdown

• Prep: 10–15 minutes
• Cooking (eggs): 10 minutes
• Total: ~20–25 minutes