Ingredients
Salad
- 3 large ripe avocados, diced
- 4 large eggs
- 3 medium tomatoes, chopped
- 3 cups fresh spinach
- ½ small red onion, finely diced
- ¼ cup fresh cilantro or parsley, chopped
- 2 tbsp fresh lemon juice
- 2 tbsp extra-virgin olive oil
- ½ tsp salt
- ½ tsp freshly ground black pepper
- ½ tsp garlic powder
- ½ tsp dried oregano
- ¼ tsp chili flakes, optional
Optional dressing
- 1½ tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp Dijon mustard
- ½ tsp honey
- 1 small garlic clove, minced
- Pinch of salt and pepper
Method
- Boil the eggs: Place eggs in a saucepan and cover with cold water. Bring to a boil, then cook for 9–10 minutes. Transfer to ice water, cool, peel, and quarter.
- Prepare vegetables: Wash and dry the spinach. Chop the tomatoes and red onion. Dice the avocados into large chunks.
- Make dressing: Whisk lemon juice, olive oil, Dijon, honey, garlic, salt, and pepper until emulsified.
- Combine: Add spinach, tomatoes, onion, avocado, and herbs to a large bowl.
- Dress gently: Pour dressing over the salad and toss carefully so the avocado doesn’t become mashed.
- Add eggs: Arrange the quartered eggs over the top.
- Finish: Sprinkle with black pepper, herbs, and a little chili flake if desired. Serve immediately.
Nutrition — approximate per serving
| Nutrient | Amount |
|---|---|
| Calories | ~430 kcal |
| Protein | ~13 g |
| Carbohydrates | ~25 g |
| Fiber | ~11 g |
| Net carbs | ~14 g |
| Fat | ~34 g |
| Saturated fat | ~6 g |
| Sodium | ~450 mg |
| Sugars | ~6 g |
Nutrition note: Estimates assume 3 avocados, 4 eggs, 3 tomatoes, spinach, onion, and about 2 tbsp olive oil divided into 4 servings. Actual values vary with ingredient size and dressing quantity.
Quick Q&A
Q: Can I make it ahead?
A: Yes, but for best texture, add the avocado and dressing shortly before serving. The prepared vegetables can be refrigerated for about 1 day.
Q: Is it vegetarian?
A: Yes, this version is vegetarian.
Q: Is it keto-friendly?
A: Generally yes. It’s high in healthy fats and fiber and relatively low in net carbohydrates.
Q: Can I add nuts?
A: Absolutely. 2–3 tbsp toasted walnuts, almonds, or pumpkin seeds add crunch and protein. If serving someone with a nut allergy, use seeds or omit them.
Q: Can I make it higher in protein?
A: Add grilled chicken, tuna, chickpeas, or another 1–2 eggs per serving.