Easy Avocado & Egg Salad

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!

Step-by-step

1. 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.

   

2. Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper.

   

3. 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.

   

4. 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.

   

Recipe

Easy Avocado & Egg Salad

★★★★★4.9 (159 ratings)

Simple low-carb and keto salad made with avocado, eggs and crispy greens , all drizzled with a creamy sour ...

Hands on

5m

Overall

15m

Servings

2

7.1 g

Net carbs

17.2 g

Protein

36.1 g

Fat

439

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

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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

1. 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.

2. Make the dressing by mixing the soured cream, crushed garlic and Dijon mustard and season with salt and pepper.

3. 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.

4. 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

Carbs 7%Protein 16%Fat 77% of calories

Net carbs

7.1 g

Total carbs

14.7 g

Fiber

7.6 g

Sugars

3.7 g

Protein

17.2 g

Fat

36.1 g

Saturated fat

11.1 g

Calories

439 kcal

Sodium

266 mg · 11.6% RDA

Magnesium

60 mg · 15% RDA

Potassium

866 mg · 43.3% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Egg, whole, fresh, raw (free-range or organic eggs)	0.7 g	12.6 g	9.5 g	143
Avocado, fresh	1.8 g	2 g	14.7 g	161
Lettuce, mixed leaf salad	0.7 g	0.8 g	0.1 g	8
Cream, sour	2.7 g	1.4 g	11.1 g	114
Garlic, fresh	0.9 g	0.2 g	0 g	4
Dijon mustard	0.2 g	0.3 g	0.6 g	9
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Total	7.1 g	17.2 g	36.1 g	439

• Gluten free
• Dairy free
• Nut free
• Nightshade free
• Pork free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian

• Recipe can be made dairy-free or egg-free.