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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 hard-boiled 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
Instructions
- If you don't have any hard-boiled eggs, 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 always use my egg timer. When the eggs are chilled, peel off the shells.
- Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper.
- Place washed and drained greens in a serving bowl and mix with the dressing. Halve, deseed, peel and slice the avocado and place on top of the greens.
- Add the quartered eggs and season with more salt and pepper to taste. Best served immediately but can be stored in the fridge for up to a day.
Easy Avocado & Egg Salad
Step by Step
Ingredients
- 4 large hard-boiled 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
Instructions
- If you don't have any hard-boiled eggs, 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 always use my egg timer. When the eggs are chilled, peel off the shells.
- Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper.
- Place washed and drained greens in a serving bowl and mix with the dressing. Halve, deseed, peel and slice the avocado and place on top of the greens.
- Add the quartered eggs and season with more salt and pepper to taste. Best served immediately but can be stored in the fridge for up to a day.
Nutrition (per serving)
Calories439kcal
Net Carbs7.1g
Carbohydrates14.7g
Protein17.2g
Fat36.1g
Saturated Fat11.1g
Fiber7.6g
Sugar3.7g
Sodium266mg
Magnesium60mg
Potassium866mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.1 g | 17.2 g | 36.1 g | 439 kcal |
| Avocado, fresh |
| 1.8 g | 2 g | 14.7 g | 161 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Lettuce, mixed leaf salad |
| 0.7 g | 0.8 g | 0.1 g | 8 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Cream, sour |
| 2.7 g | 1.4 g | 11.1 g | 114 kcal |
| Dijon mustard |
| 0.2 g | 0.3 g | 0.6 g | 9 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
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