Avocado egg and spinach salad is the ultimate answer to bland, boring lunches creamy, protein-packed, and bursting with fresh flavor in every bite.
Hi, I’m Jack welcome to my kitchen! I’m a recipe developer, food enthusiast, and the heart behind Cooks Foody. This salad was born from my search for a quick meal that didn’t sacrifice nourishment or taste. Like many of you, I’ve felt the fatigue of overcomplicated meals and flavorless healthy options. But this simple combo of avocado, egg, and spinach changed that.
This post will walk you through:
- Why this avocado egg and spinach salad works
- How to choose the best ingredients
- Step-by-step instructions for perfect prep
- Flavor variations, pro tips, and FAQs
Why This Avocado Egg and Spinach Salad Recipe Works
- ✅ Uses everyday, affordable ingredients
- 🥗 Takes just 10 minutes to prepare
- 🥚 Protein-packed from hard-boiled eggs
- 🥑 Naturally creamy thanks to fresh avocado
- 💪 Perfect for lunch, dinner, or meal prep
Choosing the Right Ingredients for Avocado Egg and Spinach Salad
Best Ingredients for This Recipe
- Ripe Avocados: Look for slightly soft ones with darker skin.
- Fresh Spinach: Baby spinach is tender and flavorful.
- Eggs: Hard-boiled and slightly chilled for best texture.
Buying Tips
- Choose organic or local spinach for best taste and nutrition.
- For eggs, look for pasture-raised or free-range for rich yolks.
Substitutions
- Swap spinach with arugula for a peppery bite.
- Replace eggs with chickpeas or tofu for a plant-based version.
Ingredients & Prep for Avocado Egg and Spinach Salad
Salad Prep Essentials
- Wash and dry spinach thoroughly.
- Boil eggs ahead of time for easy assembly.
- Dice avocado just before serving to avoid browning.
Dressing Beams
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp Dijon mustard
- Salt and black pepper to taste
Pantry Staples
- Olive oil, vinegar (apple cider or balsamic), Dijon mustard, lemon juice, garlic powder
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Step-by-Step Cooking Instructions for Avocado Egg and Spinach Salad
Pre-Cooking Prep for Avocado Egg and Spinach Salad
- Hard boil eggs (10 minutes), then cool and peel.
- Wash spinach and dry thoroughly.
- Slice avocado and sprinkle with lemon juice.
Cooking Method for Avocado Egg and Spinach Salad
No cooking required beyond the eggs!
- Chop eggs and avocado.
- Whisk together the dressing.
- Toss spinach with dressing, then top with eggs and avocado.
Doneness Check for Avocado Egg and Spinach Salad
- Spinach should be crisp, not soggy.
- Eggs should be firm, with creamy yolks.
- Avocado should be soft and not mushy.
Resting Avocado Egg and Spinach Salad
- Best enjoyed immediately, but can be chilled for up to 2 hours.
- Avoid storing dressed salad for long to prevent wilting.
Pro Tips for Perfect Avocado Egg and Spinach Salad
Avoiding Mushy or Watery Salads
- Pat spinach completely dry before tossing.
- Add avocado right before serving to keep it fresh.
Tool Recommendations
- Salad spinner for drying greens
- Egg slicer for even cuts
- Glass mixing bowl for tossing
Storage & Reheating
- Store components separately for meal prep.
- Keep dressing in a small jar for quick drizzle.
- Best consumed fresh, but can be refrigerated (undressed) for up to 24 hours.
Flavor Variations for Avocado Egg and Spinach Salad
| Variation | Additions | Flavor Profile |
|---|---|---|
| Spicy Kick | Chili flakes or sriracha in the dressing | Warm and bold |
| Keto Boost | Add chopped walnuts or pumpkin seeds | Healthy fats and crunch |
| Mediterranean | Add feta, olives, and cucumber | Tangy and refreshing |
Serving Suggestions for Avocado Egg and Spinach Salad
- Serve with: Whole grain toast, grilled chicken, or a quinoa bowl
- Drink Pairings: Fresh lemon water or herbal iced tea
- Meal Ideas: Perfect as a light dinner, side salad, or a workday lunch
FAQs for Avocado Egg and Spinach Salad
Can I use frozen spinach?
Fresh spinach is best for texture, but thawed frozen spinach (well-drained) can work in a pinch.
How do I prevent my avocado from browning?
Toss it with lemon juice immediately after slicing.
Is this recipe pregnancy-safe?
Yes! It includes nutrient-dense ingredients like eggs, spinach, and healthy fats just be sure your eggs are fully cooked.
Conclusion
Ready to elevate your salad game? This avocado egg and spinach salad is fast, flavorful, and fulfilling everything a wholesome meal should be.
Print
Avocado Egg and Spinach Salad 3 Minute Power Lunch Recipe
- Total Time: 20 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
A quick and healthy avocado egg and spinach salad made with creamy avocado, hard-boiled eggs, and a zesty lemon dressing. Perfect for lunch or meal prep!
Ingredients
2 large eggs, hard-boiled and peeled
1 ripe avocado, sliced
2 cups baby spinach, washed and dried
2 tbsp olive oil
1 tbsp lemon juice
1/2 tsp Dijon mustard
Salt and black pepper to taste
Instructions
1. Boil the eggs for 10 minutes. Cool and peel.
2. Slice avocado and sprinkle with lemon juice.
3. In a bowl, whisk together olive oil, lemon juice, mustard, salt, and pepper.
4. In a large bowl, toss spinach with dressing.
5. Top with sliced eggs and avocado. Serve immediately.
Notes
Add sunflower seeds or nuts for extra crunch.
To make ahead, store ingredients separately and assemble when ready to eat.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Boiled
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 1g
- Sodium: 170mg
- Fat: 21g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 4g
- Protein: 9g
- Cholesterol: 190mg
Keywords: avocado egg and spinach salad, healthy salad, lunch salad, low carb