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!
Nutritional values (per serving):
|of which Saturated||11.9||grams|
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).
- 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.
- Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper.
- 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.
- Add the quartered eggs and season with more salt and pepper to taste. Enjoy!