Healthy Avocado & Egg Salad

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Ingredients:

  • 1 large handful of fresh lettuce 🥬 (you can use any variety you like, such as romaine, butterhead, or iceberg)
  • 2 large eggs 🥚
  • 1 large ripe tomato 🍅
  • 1/2 small red onion 🧅
  • 1 ripe avocado 🥑
  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon of fresh lemon juice 🍋 (or more to taste)
  • Salt 🧂 (to taste)
  • Freshly ground black pepper (optional, to taste)

Instructions:

1. Preparing the Ingredients:

  • Lettuce: Start by thoroughly washing the lettuce leaves under cold water to remove any dirt or pesticides. Pat them dry with a clean kitchen towel or use a salad spinner to remove excess water. Once dry, tear the leaves into bite-sized pieces and set aside in a large mixing bowl.
  • Tomato: Rinse the tomato and cut it into small cubes or thin slices, depending on your preference. If you prefer a smoother texture in your salad, you can remove the seeds by slicing the tomato in half and gently scooping them out with a spoon. Set the tomato pieces aside.
  • Onion: Peel the onion and slice it thinly. If you find raw onion too pungent, you can soak the slices in a little cold water for 10-15 minutes to reduce the sharpness. After soaking, drain the water and add the onions to your salad bowl.
  • Avocado: Cut the avocado in half lengthwise around the pit. Twist the halves to separate them and remove the pit with a spoon or knife. Use a spoon to scoop out the flesh from each half and slice it into cubes or slices. To avoid browning, drizzle the avocado with a little lemon juice after cutting it.

2. Cooking the Eggs:

  • Place the eggs in a saucepan and cover them with cold water. Bring the water to a boil over medium-high heat. Once it begins to boil, reduce the heat slightly and let the eggs cook for about 9-10 minutes for hard-boiled eggs. The eggs should be fully cooked with firm yolks.
  • Once the eggs are cooked, transfer them to a bowl of cold water to cool them down quickly and stop the cooking process.
  • Once the eggs are cool enough to handle, peel the shells off. Slice the eggs into quarters or smaller pieces, depending on your preference.

3. Making the Dressing:

  • In a small bowl, combine the olive oil, lemon juice, and a pinch of salt. If you’d like, you can add freshly ground black pepper for an extra touch of flavor. Whisk the ingredients together until they form a smooth dressing.

4. Assembling the Salad:

  • In the bowl with the torn lettuce, add the chopped tomato, onion slices, and avocado cubes. Gently toss everything together to combine. Be careful not to mash the avocado; you want to keep it in nice, soft chunks.
  • Add the boiled egg pieces on top of the salad.
  • Drizzle the prepared dressing evenly over the salad and toss gently to ensure everything is well coated. Taste the salad and adjust the seasoning if necessary by adding more salt or lemon juice.

5. Serving:

  • Transfer the salad to a serving plate or bowl. Garnish with additional lemon wedges or herbs like cilantro or parsley if desired.
  • This salad is perfect on its own, but if you want to make it more filling, you can serve it with a side of whole-grain bread or toast.

Tips:

  • For extra flavor, you can add a sprinkle of crumbled feta cheese or goat cheese on top of the salad.
  • If you prefer your eggs soft-boiled, cook them for 6-7 minutes instead of 9-10.
  • You can swap the lettuce with spinach or arugula for a different flavor profile.
  • This salad can be stored in an airtight container in the fridge for up to 1-2 days, but it’s best enjoyed fresh to keep the avocado and lettuce crisp.

Why This Salad Is Great:

This salad is packed with fresh, wholesome ingredients. The lettuce provides a low-calorie base rich in fiber, while the avocado contributes healthy fats that are good for heart health. Eggs offer a boost of protein, making the salad satisfying and filling. The lemon dressing brings a zesty freshness to the dish, and the combination of tomatoes, onions, and creamy avocado creates a burst of flavors with every bite.

Whether you’re having it for a light dinner, a fulfilling breakfast, or as a side dish, this Healthy Avocado & Egg Salad is both nutritious and delicious.

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