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Avocado and Spinach Egg Salad

A creamy, fresh, protein-rich egg salad made with hard-boiled eggs, ripe avocado, chopped baby spinach, red onion, and fresh herbs tossed in a tangy Greek yogurt and lemon dressing. Perfect for quick lunches, light dinners, sandwiches, wraps, and lettuce cups. Makes 4 servings.
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Course: Breakfast, Dinner, Lunch, Salad, Snack
Cuisine: American
Calories: 165
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 large eggs, hard-boiled and chopped
  • 1 medium ripe avocado, mashed or diced
  • 2 cups baby spinach, chopped
  • 2 tablespoons red onion, finely diced
  • 1 tablespoon fresh parsley or chives, chopped
  • 2 tablespoons plain Greek yogurt or mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, or to taste

Equipment

  • Medium saucepan with lid
  • Bowl for ice water
  • large mixing bowl
  • Small mixing bowl
  • cutting board
  • Sharp kitchen knife
  • Measuring Cups and Spoons
  • whisk
  • Silicone spatula or large spoon
  • Colander or salad spinner, optional
  • Airtight food storage container

Method
 

  1. Place 4 large eggs in a saucepan and cover with cold water by approximately one inch. Bring to a boil over medium-high heat. Remove from heat, cover, and let stand for 10-12 minutes until hard-boiled.
  2. Transfer the eggs to a bowl of ice water and cool for approximately 5 minutes. Peel the eggs and chop into medium-sized pieces.
  3. Cut 1 ripe avocado in half, remove the pit carefully, scoop out the flesh, and mash or dice according to your preferred texture.
  4. Wash and dry 2 cups baby spinach, then chop finely. Finely dice 2 tablespoons red onion and chop 1 tablespoon fresh parsley or chives.
  5. In a large mixing bowl, combine the chopped hard-boiled eggs, prepared avocado, chopped spinach, red onion, and fresh parsley or chives.
  6. In a separate small bowl, whisk together 2 tablespoons plain Greek yogurt or mayonnaise, 1 teaspoon Dijon mustard, 1 tablespoon fresh lemon juice, 1/4 teaspoon garlic powder, 1/4 teaspoon black pepper, and 1/4 teaspoon salt until smooth.
  7. Pour the creamy yogurt dressing over the egg, avocado, and spinach mixture.
  8. Gently fold the ingredients together with a silicone spatula or large spoon until evenly coated. Avoid crushing the eggs completely.
  9. Taste the salad and adjust the salt, black pepper, or lemon juice as desired.
  10. Serve immediately or cover and refrigerate for 15-20 minutes before serving. Enjoy in sandwiches, wraps, lettuce cups, or over fresh greens. Refrigerate leftovers promptly.

Nutrition

Calories: 165kcalCarbohydrates: 7gProtein: 9gFat: 12gSaturated Fat: 2.8gPolyunsaturated Fat: 2gMonounsaturated Fat: 6.5gCholesterol: 186mgSodium: 275mgPotassium: 330mgFiber: 4gSugar: 1gVitamin A: 170IUVitamin C: 10mgCalcium: 55mgIron: 1.5mg

Notes

Prep time: 10 minutes. Egg cooking time: approximately 10-12 minutes, plus cooling. Optional chilling time: 15-20 minutes. Total time: approximately 20-40 minutes plus egg cooling. Servings: 4. Use ripe but firm avocado for the best texture. Mash half the avocado and dice the remaining half for a combination of creaminess and distinct pieces. Greek yogurt provides a tangier dressing; mayonnaise creates a richer traditional egg salad flavor. For best color and texture, prepare the salad shortly before serving. Refrigerate promptly at 40°F or colder and enjoy within 24 hours for best quality. Do not leave the prepared salad unrefrigerated for more than 2 hours, or 1 hour above 90°F. Nutrition estimates use nonfat plain Greek yogurt and exclude bread, wraps, and other serving accompaniments.

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