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!
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Allergy information for Easy Avocado & Egg Salad
✔ Gluten free
✔ Dairy free
✔ Nut free
✔ Nightshade free
✔ Pork free
✔ Coconut free
✔ Fish free
✔ Shellfish free
- Recipe can be made dairy-free or egg-free.
Nutritional values (per serving)
Net carbs7.1 grams
Calories from carbs 7%, protein 16%, fat 77%
Total carbs14.7 gramsFiber7.6 gramsSugars3.7 gramsSaturated fat11.1 gramsSodium266 mg(12% RDA)Magnesium60 mg(15% RDA)Potassium866 mg(43% EMR)
Ingredients (makes 2 servings)
- 4 large eggs
- 1 large avocado (200 g/ 7.1 oz)
- 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g/ 4.2 oz)
- 1/2 cup soured cream or full-fat yogurt (115 g/ 4.1 oz) or 1/4 cup mayonnaise (you can make your own)
- 2 cloves garlic, crushed
- 2 tsp Dijon mustard (you can make your own)
- sea salt and ground pepper, to taste
- Optional: chives, fresh herbs and extra virgin olive oil for garnish
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