By When it comes to healthy eating, a good salad is hard to beat. The Egg Spinach Salad is a perfect blend of protein, vitamins, and minerals that not only nourishes your body but also delights your taste buds. This recipe is quick to prepare, incredibly satisfying, and packed with flavor. Whether you need a light lunch, a refreshing dinner, or a protein-rich side dish, this salad ticks all the right boxes.
Ingredients:
For the Salad:
- 4 large eggs
- 4 cups fresh baby spinach leaves
- ½ red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 small cucumber, thinly sliced
- 1 small avocado, sliced or diced
- ¼ cup feta cheese or goat cheese (optional)
- 2 tablespoons roasted sunflower seeds or pumpkin seeds
- Salt and pepper to taste
For the Dressing:
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon honey or maple syrup
- Salt and pepper to taste
Step-by-Step Instructions:
1. Boil the Eggs
Start by placing the eggs in a saucepan and covering them with water. Bring the water to a boil over medium-high heat. Once boiling, reduce the heat and let the eggs simmer for 9–10 minutes for hard-boiled eggs. Once done, transfer them to a bowl of ice water and let them cool for 5–10 minutes. This not only stops the cooking process but also makes peeling easier. Once cooled, peel the eggs and slice them into halves or quarters.
2. Prepare the Salad Base
While the eggs are cooling, rinse the baby spinach leaves thoroughly under cold water and pat them dry using a clean kitchen towel or salad spinner. Place the spinach in a large salad bowl as the base.
3. Add the Vegetables
Add the sliced red onions, cherry tomatoes, and cucumber over the bed of spinach. These vegetables add a beautiful crunch and burst of freshness. If you’re using avocado, slice it just before serving to prevent browning and add it to the salad. The creaminess of the avocado complements the eggs wonderfully.
4. Make the Dressing
In a small bowl or jar, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey, salt, and pepper. Shake or stir until the dressing is well emulsified. You can taste and adjust the seasoning according to your preference—add a little more vinegar if you like it tangy or more honey for sweetness.
5. Assemble the Salad
Carefully arrange the sliced eggs on top of the vegetables. Sprinkle crumbled feta or goat cheese if you enjoy a tangy touch and extra richness. Scatter the roasted sunflower seeds or pumpkin seeds across the top for an added crunch and nutritional boost.
6. Dress and Serve
Drizzle the dressing over the salad just before serving. Toss gently to combine if serving immediately, or leave it undressed if you’re preparing in advance to avoid wilting the spinach. Season with extra salt and pepper to taste.
Health Benefits:
The Egg Spinach Salad is not just a treat for your palate, but also a powerhouse of nutrients:
- Eggs provide high-quality protein and essential nutrients like Vitamin B12, choline, and selenium.
- Spinach is rich in iron, folate, magnesium, and Vitamin K, making it excellent for bone and heart health.
- Avocado delivers healthy monounsaturated fats and fiber.
- Sunflower seeds offer vitamin E, antioxidants, and beneficial fats.
- Tomatoes and cucumbers add hydration and antioxidants to your meal.
This combination supports muscle health, energy levels, immune function, and even skin vitality.
Variations:
- Add Grilled Chicken or Tuna: Boost the protein even further by adding grilled chicken strips or canned tuna.
- Spicy Kick: Add sliced jalapeños or a pinch of chili flakes to the dressing.
- Herbs: Fresh herbs like dill, parsley, or basil add aroma and flavor.
- Croutons or Whole Grains: Add some crunch or make it more filling with whole grain croutons or cooked quinoa.
Storage Tips:
If you want to prepare the salad in advance, keep the dressing separate until just before serving. Hard-boiled eggs can be stored in the refrigerator for up to 5 days. Store cut vegetables in airtight containers and combine them when ready to serve.
Final Thoughts:
The Egg Spinach Salad is a wholesome, easy-to-make dish that suits many occasions. Whether you’re trying to eat healthier, manage your weight, or just enjoy a refreshing meal, this salad will become one of your favorites. It’s also great for meal prepping and can be enjoyed cold, making it perfect for office lunches, picnics, or quick dinners.
Give it a try—you’ll love how satisfying and flavorful something so simple can be!
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