Here’s a fresh, wholesome recipe you can use:
🥑🥬 Healthy Avocado & Spinach Egg Salad
Creamy • High-Protein • No Mayo • Clean & Nourishing
This egg salad is ultra-creamy thanks to avocado, loaded with iron-rich spinach, and packed with protein — perfect for sandwiches, wraps, bowls, or meal prep.
⏱ Time & Yield
Prep: 10 minutes
Cook (eggs): 8–10 minutes
Serves: 2–3
🛒 Ingredients
- 5 large eggs, hard-boiled & chopped
- 1 ripe avocado, mashed
- 1 cup fresh spinach, finely chopped
- 2 tbsp Greek yogurt (optional, extra protein & creaminess)
- 1 tbsp lemon juice
- ½ tsp Dijon mustard
- ¼ tsp garlic powder
- Salt & black pepper to taste
Optional add-ins: green onions, cucumber, celery, chili flakes, everything seasoning
👩🍳 Instructions
1️⃣ Hard-boil eggs, cool, peel, and chop.
2️⃣ In a bowl, mash avocado with lemon juice and mustard.
3️⃣ Stir in yogurt (if using), garlic, salt, and pepper.
4️⃣ Fold in eggs and chopped spinach.
5️⃣ Chill 10 minutes for best flavor.
🥗 Nutrition (per serving – approx, 3 servings)
- Calories: ~190
- Protein: ~11–13 g
- Carbs: ~6 g
- Fat: ~13 g
- Fiber: ~4 g
- Net carbs: ~2 g
✔ High-protein
✔ Healthy fats
✔ Low-carb friendly
✔ No mayo
✔ Diabetic-friendly
💡 Tips & Serving Ideas
• Serve on whole grain toast, keto bread, lettuce cups, or cucumber boats
• Add grilled chicken or tuna for extra protein
• Meal prep: best eaten within 24 hours
• Make it spicy with sriracha or jalapeño
• Great for lunchboxes or breakfast bowls
