This avocado and spinach egg salad recipe is the perfect mix of creamy, fresh, and satisfying. Ripe avocados bring buttery richness, hard-boiled eggs provide protein, and crisp spinach adds a burst of freshness. Tossed together with a light lemon-olive oil dressing, this salad is both nourishing and delicious. Whether you enjoy it as a quick weekday lunch, a light dinner, or a refreshing side dish, it’s a meal that balances indulgence with health.

Unlike heavy mayo-based egg salads, this version uses avocado for creaminess, Greek-inspired flavors for freshness, and simple ingredients that keep it wholesome. It’s versatile enough for meal prep, yet elegant enough for entertaining. If you’ve been searching for easy appetizer ideas, healthy comfort food, or quick weeknight recipes, this salad checks every box.

Why You’ll Love This Recipe

Healthy & Wholesome: Packed with protein, fiber, and heart-healthy fats.
Quick to Make: Ready in just 15 minutes with minimal prep.
Versatile Dish: Works as a salad, side, or even a sandwich filling.
Fresh & Creamy: Avocado replaces heavy mayo for a lighter, nutrient-rich dressing.
Meal Prep Friendly: Can be prepped ahead and stored for quick meals.
Crowd-Pleaser: Great for potlucks, brunch spreads, or light dinners.

Ingredient Breakdown

Here’s what makes each ingredient shine in this avocado and spinach egg salad:

Avocados (2 ripe, diced): Provide creaminess, healthy fats, and a buttery texture. They also act as a natural binding agent.
Hard-Boiled Eggs (4, chopped): Add protein, richness, and a satisfying bite.
Fresh Spinach (4 cups, chopped): Adds color, nutrients, and freshness to balance the creamy elements.
Red Onion (½, finely chopped): Brings sharpness and a little crunch for contrast.
Cucumber (1, diced): Keeps the salad light and refreshing with a crisp texture.
Lemon Juice (from 1 lemon): Brightens the flavors and prevents avocado from browning.
Olive Oil (2 tbsp): Enhances the dressing with a smooth, heart-healthy fat.
Honey or Maple Syrup (1 tbsp, optional): Adds a subtle sweetness that balances tangy flavors.
Salt & Pepper (to taste): Essential for seasoning and rounding out flavors.
Parsley or Cilantro (optional garnish): Adds a burst of color and herbal freshness.

Pro Tips

Use Ripe Avocados: Gently press the skin; they should yield slightly for the best creamy texture.
Perfect Hard-Boiled Eggs: Cook eggs for 10–12 minutes, then shock in ice water for easy peeling.
Chop Spinach Finely: This ensures it blends well with the other ingredients without overpowering bites.
Whisk Dressing Separately: Mixing lemon juice, oil, and seasonings first ensures even distribution.
Serve Immediately: Avocados oxidize quickly, so the salad is best enjoyed fresh.

Ingredient Swaps & Variations

Protein Boost: Add grilled chicken, tuna, or chickpeas for extra protein.
Greens Swap: Replace spinach with kale, arugula, or mixed baby greens.
Add Fruit: Toss in diced apples, pears, or pomegranate seeds for sweetness.
Cheesy Twist: Sprinkle in feta or goat cheese for a tangy, creamy addition.
Spicy Kick: Add chili flakes, jalapeños, or hot sauce for extra heat.
Low-Carb Option: Serve in lettuce wraps instead of as a standalone salad.

Serving Suggestions

This salad is versatile and works in many ways:

As a Salad: Serve in a large bowl for a light meal or side dish.
In Sandwiches: Use as a filling for pita, wraps, or sourdough bread.
With Crackers: Enjoy as a dip with whole-grain crackers or veggie sticks.
Stuffed Veggies: Spoon into hollowed tomatoes, peppers, or avocados.
Brunch Side: Pair with toast, smoked salmon, or roasted potatoes.

Make Ahead & Storage Tips

Prep Ahead: Hard-boil eggs and chop vegetables in advance; add avocado and dressing just before serving.
Storage: Keep leftovers in an airtight container in the fridge for up to 2 days. Press plastic wrap directly on the surface to slow avocado browning.
Refreshing Leftovers: If the salad thickens, add a splash of lemon juice or olive oil before serving.
Not Freezer-Friendly: Avocados and spinach don’t hold up well when frozen.

Cultural or Historical Notes

Egg salad has roots in European cuisine, where eggs and creamy dressings were often paired with fresh herbs and vegetables. Avocados, native to Central and South America, later transformed the dish into a modern, nutrient-packed favorite. Today, avocado egg salad has become a staple in health-conscious kitchens worldwide, offering a lighter alternative to traditional mayo-heavy versions.

Frequently Asked Questions (FAQ)

Q: Can I make avocado and spinach egg salad ahead of time?
A: Yes, but for the freshest taste, add the avocado just before serving to prevent browning.

Q: How do I keep avocados from turning brown?
A: Toss diced avocados with lemon juice immediately, and store leftovers with plastic wrap pressed against the surface.

Q: Can I make this salad vegan?
A: Swap eggs for chickpeas or tofu and use maple syrup instead of honey for a vegan-friendly option.

Q: What’s the best way to hard-boil eggs?
A: Place eggs in cold water, bring to a boil, then simmer for 10 minutes. Cool in ice water before peeling.

Q: Is this salad keto-friendly?
A: Yes, it’s naturally low in carbs and high in protein and healthy fats. Just skip the honey or maple syrup.

Emily