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d eggs. Afterward, transfer them to a bowl of ice water to cool for a few minutes, then peel and chop them.
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Step 2: Prepare the Avocado and Spinach
While the eggs are cooling, scoop out the flesh of the ripe avocado and place it in a medium mixing bowl. Mash the avocado with a fork until smooth, leaving some chunks for texture if desired.
Add the chopped spinach to the bowl, and give it a quick mix with the mashed avocado to combine.
Step 3: Make the Dressing
In a small bowl, whisk together the lemon juice, Dijon mustard, olive oil (if using), and Greek yogurt. Add the garlic powder, salt, and pepper to taste. This creamy dressing will add tangy richness to the salad and help bind everything together.
Step 4: Combine the Ingredients
Chop the hard-boiled eggs into small pieces and add them to the bowl with the avocado and spinach mixture. Pour the dressing over the top and gently stir to combine all the ingredients, making sure the eggs are well coated.
Step 5: Taste and Adjust
Give the egg salad a taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to suit your preferences. For an extra kick, add a pinch of red pepper flakes or a dash of hot sauce.
Step 6: Serve & Enjoy!
Now that your creamy avocado & spinach egg salad is ready, it’s time to serve! Enjoy it on its own, or try one of these tasty serving suggestions:
- Spread it on whole grain toast or a toasted English muffin for a satisfying sandwich.
- Scoop it into a lettuce wrap for a low-carb option.
- Serve it on top of a bed of mixed greens for a light, refreshing salad.
- Pair it with whole-grain crackers as a tasty dip.
- Enjoy it as a filling for a healthy wrap or pita.
Why This Egg Salad Is So Good for You
Avocado:
Avocados are a nutritional powerhouse, rich in healthy monounsaturated fats that can help lower bad cholesterol levels and support heart health. They’re also loaded with fiber, potassium, and a range of essential vitamins, including Vitamin K, Vitamin E, and B vitamins. The creamy texture of avocado also eliminates the need for traditional mayo, making this egg salad lighter and more wholesome.
Spinach:
Spinach is an excellent source of iron, calcium, and antioxidants like lutein and zeaxanthin, which support eye health. It’s also high in Vitamin K, important for bone health and blood clotting. By adding spinach to your egg salad, you’re boosting the nutrient content while giving the salad a fresh, vibrant crunch.
Eggs:
Eggs are one of the best sources of complete protein, containing all nine essential amino acids your body needs for muscle repair, immune support, and overall health. They’re also rich in B vitamins, choline (important for brain health), and minerals like zinc and selenium.
Greek Yogurt:
Greek yogurt is a great alternative to mayonnaise, adding creaminess and a tangy flavor without the excess calories or fat. It’s also rich in protein and probiotics, which promote gut health.
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Lemon Juice & Dijon Mustard:
The combination of tangy lemon juice and mustard adds flavor without the need for extra calories or salt. Both ingredients are rich in antioxidants and help balance the creaminess of the avocado and yogurt.
Variations & Tips for Creamy Avocado & Spinach Egg Salad
- Make it Spicy: Add a chopped jalapeño or a sprinkle of cayenne pepper to heat things up.
- Swap the Spinach: If you’re not a fan of spinach, feel free to use other greens like kale, arugula, or mixed baby greens.
- Extra Protein: For an added protein boost, throw in some cooked chicken breast, turkey, or even some chickpeas if you’re looking for a vegetarian version.
- Herb Infusion: Add fresh herbs like cilantro, dill, or parsley to enhance the flavor and add extra nutrients.
- Low-Carb Version: Skip the bread or wraps and enjoy this egg salad in a lettuce wrap or over a bowl of fresh greens.
Final Thoughts
This Creamy Avocado & Spinach Egg Salad is the ultimate nutrient-packed delight that’s perfect for any meal of the day. It’s healthy, filling, and bursting with flavors from creamy avocado, tangy mustard, and fresh spinach. Plus, it’s incredibly versatile—serve it as a sandwich, a salad, or even as a protein-packed snack.
So, the next time you need a quick and healthy meal, skip the traditional egg salad and try this fun, fresh twist. Your taste buds—and your body—will thank you! 🥑🥚
