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Easy Avocado & Egg Salad

My Avocado & Egg Salad is based on a recipe from my good friend, Franziska Spritzler also known as the Low-carb Dietitian. Franziska was one of the experts interviewed during the Diabetes World Summit in March 2015 where she has shared a similar recipe.

It's one of my favourite go-to meals when I don't have time to cook. If you have boiled eggs ready in your fridge, this salad takes just a coupe of minutes to prepare! It's high in healthy fats and fibre, low in net carbs and high in vitamins and minerals (you can read more about counting carbs here). As with any salads, you can use lamb lettuce, rocket, romaine, iceberg lettuce or even red leaf lettuce. From a nutritional perspective, the darker the lettuce leaf, the more nutrition it has (potassium, calcium, vitamin A, C and other micronutrients). This salad is the ultimate keto-flu remedy!

Preparation time

Hands-on
Overall

Nutritional values (per serving):

6.1 grams 7.6 grams 17 grams 36.3 grams 11.9 grams 436 calories
Total Carbs13.7grams
Fiber7.6grams
Net Carbs6.1grams
Protein17grams
Fat36.3grams
of which Saturated11.9grams
Energy (calories)436kcal
Magnesium60mg (15%)
Potassium875mg (44%)

Macronutrient ratio: Calories from carbs (5.8%), protein (16.2%), fat (78%)

Ingredients (makes 2 servings):

  • 4 large eggs, free-range or organic
  • 1 large avocado (200 g / 7.1 oz)
  • 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g / 4.2 oz)
  • ½ cup soured cream or full-fat yogurt (115 g / 4.1 oz) or ¼ cup mayonnaise (you can make your own)
  • 2 cloves garlic, crushed
  • 2 tsp Dijon mustard (you can make your own)
  • salt and pepper to taste (I like pink Himalayan rock salt)
  • Optional: chives, fresh herbs and extra virgin olive oil for garnish

When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I like and always use this egg timer! When the eggs are chilled, peel off the shells.
  2. Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper.
  3. Wash and drain the greens in a salad spinner or just by pat drying using a paper towel. Place the greens in a serving bowl and mix with the dressing. Halve, deseed, peel and slice the avocado and place on top of the greens.
  4. Add the quartered eggs and season with more salt and pepper to taste. Enjoy!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (4)

Wow what a great salad. I feared that the dressing would be too thick but it was great. The whole salad was very filling. Am not really drawn to avocado so having the dressing helped alot. Am trying to add avocados since they offer so many good nutritional qualities. Simple salad, easy and fast to make, very doable for work. Again thanks!  

Reply

Thank you Marybeth, I'm glad you liked it! Smile

Reply

I've just made this salad and it is amazing! So tasty and delicious!

Reply

Thank you Larisa, I'm glad you liked it! Smile

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