Quick Avocado & Spinach Egg Salad Recipe for Fresh Flavor

Crafting a delightful avocado and spinach egg salad can revolutionize your lunch routine in unexpected ways.

Creamy textures blend seamlessly with fresh ingredients, creating a nutritional powerhouse.

Nutrient-dense greens dance alongside protein-packed eggs, promising a satisfying midday meal.

Chopped avocados bring luxurious smoothness to each bite, while crisp spinach leaves add vibrant color and crunch.

Mediterranean-inspired seasonings elevate this simple dish from ordinary to extraordinary.

Minimal preparation time means you can whip up this delectable combination faster than ordering takeout.

Let’s dive into a recipe that will make your taste buds sing with joy!

Why Avocado and Spinach Egg Salad Is So Healthy

• Boost Nutritional Power: Packed with protein from eggs, healthy fats from avocado, and iron-rich spinach, this recipe delivers a powerhouse of nutrients in every bite.
• Quick Kitchen Magic: Requires minimal cooking skills and basic ingredients, making it perfect for busy professionals or home cooks seeking a fast, delicious meal.
• Versatile Serving Options: Enjoy as a sandwich filling, wrap ingredient, salad topper, or standalone dish that adapts to various eating preferences and occasions.
• Meal Prep Champion: Stores beautifully in the refrigerator, allowing you to prepare ahead and enjoy a convenient, grab-and-go lunch or snack throughout the week.

Ingredients for Avocado and Spinach Egg Salad

• Eggs: Fresh eggs that provide protein and structure to the salad.
• Avocado: Creamy fruit that adds richness and healthy fats to the dish.
• Spinach: Leafy green vegetable that brings nutritional value and color.

• Greek Yogurt, Mayonnaise: Creamy bases that help bind the salad together and add tangy flavor.
• Mustard: Condiment that provides a sharp and zesty taste to the mixture.

• Lemon Juice, Salt, Pepper, Garlic Powder, Chives: Seasonings that enhance the overall taste and provide a balanced flavor profile.

How to Make Avocado and Spinach Egg Salad

Step 1: Boil Eggs to Perfection

Place eggs in a pot and cover with cold water. Bring water to a rolling boil over high heat.

Once boiling, reduce heat and let eggs simmer for 10 minutes. Remove pot from heat and immediately transfer eggs to an ice bath to stop cooking.

Let eggs cool completely.

Step 2: Peel and Chop Eggs

Gently crack egg shells and peel carefully.

Rinse eggs under cool water to remove any remaining shell fragments. Chop eggs into small, uniform pieces using a sharp knife.

Step 3: Mash Creamy Avocado Base

• Ripe avocado
• Fresh lemon juice

Cut avocado in half, remove pit, and scoop flesh into a mixing bowl. Drizzle with lemon juice and mash until smooth and creamy using a fork.

Step 4: Blend Flavor Enhancers

• Chopped fresh spinach
• Greek yogurt
• Dijon mustard
• Salt
• Black pepper
• Garlic powder

Add all ingredients to the mashed avocado. Stir thoroughly until well combined and seasonings are evenly distributed.

Step 5: Fold in Chopped Eggs

Gently incorporate chopped eggs into the avocado mixture. Stir carefully to maintain egg texture and prevent over-mixing.

Step 6: Garnish and Serve

Sprinkle fresh chives on top for added color and flavor. Serve immediately or store in refrigerator for up to two days in an airtight container.

Tips for Perfect Avocado and Spinach Egg Salad

• Use eggs within a week of purchase for optimal taste and texture in the salad.
• Add lemon juice while mashing to prevent browning and enhance creamy consistency.
• Drain excess water from spinach before mixing to maintain ideal salad thickness.
• Replace Greek yogurt with cottage cheese for extra protein and different nutritional profile.
• Experiment with fresh herbs like dill or parsley to introduce subtle, complementary taste notes.

Variations to Try on Avocado and Spinach Egg Salad

• Protein-Packed Greek Variant: Replace Greek yogurt with cottage cheese for extra protein and a tangier flavor.
• Low-Carb Keto Option: Swap spinach for arugula and serve in lettuce cups instead of bread for a carb-conscious meal.
• Vegan Alternative: Use mashed tofu instead of eggs, cashew cream in place of yogurt, and nutritional yeast for a cheesy flavor profile.
• Mediterranean Herb Remix: Add chopped fresh dill, mint, and a sprinkle of za'atar spice blend for a Mediterranean-inspired version.

What Goes Well with Avocado and Spinach Egg Salad

Toasted sourdough bread provides a perfect crisp base for this creamy egg salad, adding delightful texture and a tangy flavor complement.

A chilled Sauvignon Blanc or Pinot Grigio cuts through the richness of the avocado and eggs, offering a refreshing palate cleanse.

A light arugula salad with lemon vinaigrette balances the creamy egg salad, bringing fresh, zesty notes that enhance the overall meal experience.

A homemade cucumber water or light spritzer provides a cool, hydrating drink that refreshes the palate and lightens the dish’s creamy profile.

How to Store Avocado and Spinach Egg Salad

• Store the egg salad in an airtight container for up to 2 days. Place plastic wrap directly on the surface to prevent browning and seal tightly.
• Not recommended due to avocado and yogurt's texture changes. Eggs and avocado tend to separate and become watery when thawed.
• Consume cold or bring to room temperature. Avoid microwaving to maintain texture and prevent egg scrambling.
• If separation occurs, stir the salad thoroughly to reincorporate ingredients before serving.

FAQs

• What are the health benefits of this egg salad?

This egg salad is packed with nutrients. Eggs provide high-quality protein, avocados offer healthy fats, and spinach adds iron and vitamins. It’s a nutritious meal that supports muscle health and provides essential nutrients.

• Can I make this egg salad ahead of time?

Yes, you can prepare this egg salad in advance. It stays fresh in the refrigerator for up to 2 days. Just cover it tightly and keep it chilled. The lemon juice helps prevent the avocado from browning quickly.

• Is this recipe suitable for low-carb diets?

Absolutely! This egg salad is naturally low in carbohydrates. It’s high in protein and healthy fats, making it perfect for keto and low-carb eating plans.

Avocado & Spinach Egg Salad Recipe

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4.8 from 34 reviews

• Total Time: 25 minutes
• Yield: 2 1x

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Description

Creamy avocado & spinach egg salad delivers Mediterranean-inspired comfort with robust flavors and nutritious ingredients. Green and protein-packed, this simple dish invites you to savor each refreshing bite.

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Ingredients

Scale 1x2x3x

Main Ingredients:

• 4 large eggs, hard-boiled and chopped
• 1 ripe avocado, mashed
• 1 cup fresh spinach, chopped

Dressing and Seasoning:

• 2 tablespoons (30 milliliters) Greek yogurt or mayonnaise
• 1 teaspoon (5 milliliters) Dijon mustard
• 1/2 teaspoon (2.5 milliliters) lemon juice
• 1/2 teaspoon (2.5 grams) salt
• 1/4 teaspoon (1.25 grams) black pepper

Optional Ingredients:

• 1/4 teaspoon (1.25 grams) garlic powder
• 1 tablespoon (15 grams) chopped chives

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Instructions

1. Place eggs in a pot of cold water, ensuring they are fully submerged. Bring to a rolling boil over high heat, then reduce to a gentle simmer for 10 minutes.
2. Transfer eggs to an ice bath to halt cooking process and prevent discoloration. Allow to cool completely for 5-7 minutes.
3. Carefully peel eggs under running water, then dice into small, uniform pieces.
4. Slice ripe avocado in half, remove pit, and scoop flesh into a mixing bowl. Drizzle with fresh lemon juice to prevent browning.
5. Mash avocado with a fork until smooth and creamy, creating a rich base for the salad.
6. Finely chop fresh spinach leaves and add to the avocado mixture.
7. Incorporate Greek yogurt, Dijon mustard, minced garlic, salt, and cracked black pepper. Stir until ingredients are thoroughly combined.
8. Gently fold chopped eggs into the creamy mixture, ensuring even distribution without crushing the egg pieces.
9. Sprinkle finely chopped chives on top for a burst of fresh flavor and elegant presentation.
10. Serve immediately at room temperature or chill in refrigerator for up to 48 hours to allow flavors to meld.

Notes

• Swap Greek yogurt with vegan alternatives like silken tofu or cashew cream for a dairy-free version.
• Enhance protein content by adding cooked quinoa or chickpeas to create a more substantial meal.
• Use fresh herbs like dill or parsley instead of chives for a different flavor profile and added nutritional boost.
• Prevent avocado browning by adding extra lemon juice and storing in an airtight container with plastic wrap directly touching the surface.

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Category: Breakfast, Lunch, Snacks
• Method: Boiling
• Cuisine: American

Nutrition

• Serving Size: 2
• Calories: 320 kcal
• Sugar: 1 g
• Sodium: 580 mg
• Fat: 26 g
• Saturated Fat: 6 g
• Unsaturated Fat: 18 g
• Trans Fat: 0 g
• Carbohydrates: 11 g
• Fiber: 7 g
• Protein: 14 g
• Cholesterol: 280 mg