This Avocado & Spinach Egg Salad is a creamy, protein-packed salad that’s loaded with healthy fats, vitamins, and minerals. Fresh spinach, ripe avocado, and hard-boiled eggs are tossed in a simple lemon-Dijon dressing for a quick, nutritious meal that’s perfect for lunch, a light dinner, or meal prep.

Note: While foods rich in healthy fats, protein, and vitamins can support healthy skin and hair as part of a balanced diet,

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 10 minutes (for eggs)
• Total Time: 25 minutes
• Servings: 4
• Yield: About 6 cups

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Ingredients

Salad

• 2 ripe avocados, diced
• 4 hard-boiled eggs, quartered or chopped
• 4 cups fresh baby spinach, roughly chopped
• ¼ cup red onion, thinly sliced
• 2 tablespoons fresh parsley or chives, chopped
• ¼ cup cucumber, diced (optional)

Lemon-Garlic Dressing

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 small garlic clove, minced
• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper

Optional Garnishes

• Red pepper flakes
• Everything bagel seasoning
• Toasted sunflower seeds or pumpkin seeds
• Crumbled feta cheese

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Instructions

Step 1: Cook the Eggs

Place the eggs in a saucepan and cover with cold water.

Bring to a boil, then reduce to a gentle simmer for 10–12 minutes.

Transfer immediately to an ice bath, peel, and chop.

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Step 2: Prepare the Vegetables

• Wash and dry the spinach.
• Dice the avocados.
• Slice the onion.
• Chop the herbs.

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Step 3: Make the Dressing

Whisk together:

• Olive oil
• Lemon juice
• Dijon mustard
• Garlic
• Salt
• Black pepper

Until smooth and well combined.

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Step 4: Assemble the Salad

In a large bowl, combine:

• Spinach
• Avocados
• Eggs
• Red onion
• Cucumber (if using)

Drizzle the dressing over the salad and gently toss until evenly coated.

Top with chopped herbs and any optional garnishes.

Serve immediately.

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Tips for the Best Salad

• Use ripe but firm avocados so they hold their shape.
• Add the avocado just before serving to minimize browning.
• Chill the eggs before chopping for cleaner slices.
• Toss gently to keep the avocado intact.
• If preparing ahead, store the dressing separately and add the avocado just before serving.

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Delicious Variations

• Add grilled chicken for extra protein.
• Mix in cherry tomatoes for freshness.
• Sprinkle with feta or goat cheese.
• Add crispy bacon for extra flavor.
• Include sliced radishes or bell peppers for more crunch.

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Serving Suggestions

Enjoy this salad with:

• Grilled chicken breast
• Baked salmon
• Whole-grain toast
• Soup
• Fresh fruit
• Roasted vegetables

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Storage

Refrigerator

• Salad (without dressing): Up to 2 days
• Dressing: Up to 5 days
• Once dressed, enjoy within 24 hours for the best texture.

Freezer

Not recommended.

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Nutrition Information (Per Serving)

Approximate values:

• Calories: 330
• Protein: 12 g
• Carbohydrates: 10 g
• Fiber: 7 g
• Sugars: 2 g
• Fat: 28 g
• Saturated Fat: 6 g
• Cholesterol: 185 mg
• Sodium: 320 mg

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Allergen Information

Contains:

• Eggs
• Mustard (Dijon mustard)

May Contain:

• Milk (if topped with feta cheese)
• Tree nuts (if adding nuts as an optional topping)

Does Not Contain:

• Peanuts
• Wheat/Gluten
• Soy
• Fish
• Shellfish
• Sesame (unless using everything bagel seasoning)

Nut-Free Option

Use sunflower or pumpkin seeds instead of tree nuts, or omit the seeds entirely.

Dairy-Free Option

Simply leave out the feta cheese.

Gluten-Free

This recipe is naturally gluten-free. Be sure to check the Dijon mustard label if you have celiac disease or severe gluten sensitivity.

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Frequently Asked Questions (Q&A)

Q: Can I make this salad ahead of time?

A: Yes. Prepare the eggs, spinach, onion, and dressing up to one day ahead. Add the avocado and toss with the dressing just before serving.

Q: How do I keep the avocado from turning brown?

A: Toss it with fresh lemon juice and store the salad in an airtight container with plastic wrap pressed against the surface to reduce air exposure.

Q: Can I use kale instead of spinach?

A: Absolutely. Massage chopped kale with a little olive oil and lemon juice for a few minutes to soften it before adding the other ingredients.

Q: Is this recipe keto-friendly?

A: Yes. It’s naturally low in carbohydrates and high in healthy fats and protein, making it suitable for many keto eating plans.

Q: Can I add more protein?

A: Yes. Grilled chicken, turkey, tuna, salmon, shrimp, or chickpeas are all excellent additions.

Q: What other dressings work well?

A: A simple balsamic vinaigrette, creamy avocado dressing, or a Greek yogurt herb dressing all pair beautifully with this salad.

Q: Can I use frozen spinach?

A: Fresh spinach is strongly recommended for the best texture. Frozen spinach becomes too soft and watery once thawed.

Q: Is this salad good for meal prep?

A: Yes. Store the dressing and avocado separately until you’re ready to eat, then combine everything for the freshest flavor and texture.