Easy Avocado & Egg Salad

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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!

Hands-on Overall

Nutritional values (per serving)

Net carbs7.1 grams
Protein17.2 grams
Fat36.1 grams
Calories439 kcal

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, 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)
  • 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)
  • 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. Easy Avocado & Egg Salad
  2. Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper. Easy Avocado & Egg Salad
  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. Easy Avocado & Egg Salad
  4. Add the quartered eggs and season with more salt and pepper to taste. Enjoy! Easy Avocado & Egg Salad

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Avocado, fresh
1.8 g2 g14.7 g161 kcal
Eggs, free-range or organic
0.7 g12.6 g9.5 g143 kcal
Lettuce, mixed leaf salad
0.7 g0.8 g0.1 g8 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Cream, sour
2.7 g1.4 g11.1 g114 kcal
Dijon mustard
0.2 g0.3 g0.6 g9 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
7.1 g17.2 g36.1 g439 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (7)

What is wrong with eating lentils, chick peas and tofu?

Reply

Legumes are relatively high in carbs, certainly too high fo a keto diet. There are a few soy products that are ok (fermented soy products) but foods like tofu are highly processed and high in estrogens (not a healthy option). You can find more information here: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

Reply

I made it a main course and added chicken. Really good!😊😊😊

Reply

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! 😊

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! 😊

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