Picture this: It’s a sunny Sunday morning, and the aroma of perfectly cooked eggs fills the kitchen as you anticipate your first bite of a dish that’s as vibrant as it is nutritious. Specifically, we’re talking about a workout egg avocado salad that delivers a hefty protein punch with each serving. With the distinct creaminess of ripe avocados and the satisfying texture of eggs, this dish is not just a feast for your stomach but also a delight for your senses. It’s packed with heart-healthy fats, too, ideal for keeping your energy levels stable throughout the day.

Workout Egg Avocado Salad

Print Recipe

A nutritious and delicious egg avocado salad packed with protein and heart-healthy fats, perfect for brunch or a quick meal.

Author: amanda-miller
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Yield: 2 servings 1x
Category: Salad
Method: Boiling and Mixing
Cuisine: American
Diet: High Protein

Ingredients

Scale

4 large eggs
2 ripe avocados
1/2 red onion, finely chopped
1 cup cherry tomatoes, halved
1/4 cup fresh cilantro, chopped
2 tablespoons lime juice
1 tablespoon olive oil
Salt and pepper, to taste
Optional: A pinch of red pepper flakes for added spice

Cook Mode Prevent your screen from going dark

Instructions

Place the eggs in a medium-sized pot and cover with water. Bring to a boil over medium-high heat.
Once boiling, cover, remove from heat, and let sit for 10-12 minutes.
Prepare the other ingredients: halve avocados, scoop flesh into a bowl, and mash slightly.
Add red onion, cherry tomatoes, and cilantro to the avocado. Drizzle with lime juice and olive oil, then mix gently.
After the eggs cook, transfer them to a bowl of ice water for 5 minutes.
Peel the eggs and chop into bite-sized pieces; add to the salad mixture.
Season with salt, pepper, and red pepper flakes, then toss gently.
Taste and adjust seasoning before serving.

Notes

Store in an airtight container in the fridge for up to 3 days. Keep avocado and egg separate until serving to prevent browning.

Nutrition

Serving Size: 1 bowl
Calories: 400
Sugar: 3g
Sodium: 450mg
Fat: 30g
Saturated Fat: 5g
Unsaturated Fat: 20g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 8g
Protein: 15g
Cholesterol: 370mg

Why This Egg Avocado Salad Never Fails

This worshipped recipe isn’t just a passing trend—it’s a staple in many health-conscious households, and for good reason. Not only does it come together in a snap, but it also elevates your brunch game while providing nutrition that fuels your day. Whether you’re an athlete looking to replenish your energy reserves or simply someone who enjoys a delicious meal without the fuss, this salad is tailored for you. I promise, every bite is a reminder that healthy can be comfy and delicious.

Ingredient Breakdown

Here’s what you’ll need to whip up this beauty:

4 large eggs: A staple source of protein and nutrients, helping to keep you satisfied.
2 ripe avocados: Creamy and rich in heart-healthy fats, they add a delightful texture.
1/2 red onion, finely chopped: Provides a sharp, savory bite that balances the smoothness of avocado.
1 cup cherry tomatoes, halved: Bursting with sweetness and color, they lend freshness to the dish.
1/4 cup fresh cilantro, chopped: Adds a zesty herbaceous note—feel free to adjust based on your preferences.
2 tablespoons lime juice: Brightens the entire salad with a splash of acidity.
1 tablespoon olive oil: A smooth finish that adds extra richness.
Salt and pepper, to taste: Essential for bringing all the flavors together.
Optional: A pinch of red pepper flakes for added spice, if you’re feeling adventurous.

Step-by-Step Method

Let’s get down to the nitty-gritty of making this delicious salad.

Begin by placing the eggs in a medium-sized pot. Cover them with water until they’re submerged, then bring the water to a boil over medium-high heat. Tip: A pinch of salt in the water can help make peeling easier later.
Once the water reaches a rolling boil, cover the pot with a lid, remove it from heat, and let the eggs sit for 10-12 minutes. Tip: Setting a timer ensures you don’t forget about them!
While the eggs are cooking, prepare the other ingredients. Halve the avocados, remove the pit, and scoop the flesh into a large mixing bowl. Use a fork to slightly mash the avocado, leaving some chunks for texture. Tip: The riper the avocado, the creamier your salad will be.
Add the chopped red onion, halved cherry tomatoes, and cilantro to the bowl with the avocado. Drizzle with lime juice and olive oil, then gently mix to combine. Tip: Toss gently to keep the avocado from turning into guacamole.
After the eggs have finished cooking, drain the hot water and transfer them into a bowl of ice water to cool for about 5 minutes. This makes peeling easier. Tip: Don’t skip this step unless you enjoy wrestling with stubborn egg shells!
Peel the cooled eggs and chop them into bite-sized pieces. Add them to the avocado mixture. Tip: A clean, hard surface can make peeling eggs a breeze.
Season the salad with salt, pepper, and if desired, a pinch of red pepper flakes for an added kick. Gently toss everything together to ensure the ingredients are well combined. Tip: Taste as you go to find your perfect balance.
Taste and adjust seasoning if necessary before serving. Tip: A sprinkle of extra lime juice can enhance the freshness beautifully.

Nutrition Breakdown

In one serving, you’ll enjoy a nutritious boost of vitamins and minerals:

Serving Size: 1 bowl
Calories: 400
Protein: 15g
Carbs: 25g
Fat: 30g
Fiber: 8g

This salad is a clever way to get your dose of healthy fats and proteins, making it not just delicious but also a smart choice for a meal or snack.

Perfect Pairings

Enjoy your salad as a standalone meal or partner it with whole grain toast for crunch and extra fiber. It’s fantastic for brunches, especially when paired with fresh fruit or yogurt to round out the meal. If you’re feeling adventurous, serve it atop a bed of quinoa or alongside a light soup for lunch.

How to Store It Right

To store your salad, keep it in an airtight container in the fridge, where it will last for up to 3 days. If you plan to make it ahead of time, consider keeping the avocado and egg separate until serving to prevent browning. Reheat quickly for 30 seconds in the microwave if you prefer it warm (though it shines when served chilled).

Expert Tips

Opt for farm-fresh eggs for the best texture and flavor.
Fresh lime juice is key; bottled varieties often taste flat.
Chill the eggs immediately to make peeling a cinch.
Consider adding some diced jalapeño for a fun twist on the flavor.
Presentation matters: serve this colorful salad in clear bowls to showcase its vibrant ingredients.

Flavor Experiments

Spicy Twist: Add diced jalapeños or sriracha for a Southeast Asian kick.
Gourmet Touch: Crumble in some feta or goat cheese for a tangy twist.
Seasonal Delight: In summer, toss in fresh corn and diced bell peppers for brightness.

Learn from My Mistakes

Peeling Eggs: If your eggs are hard to peel, try using slightly older eggs rather than fresh ones; they peel better.
Over-Mashing Avocado: Keep some chunks for texture; nobody likes a mushy salad.
Too Much Acid: Start with half the lime juice and adjust to taste; it’s easier to add than to take out.
Not Dressing: Don’t forget the oil; it adds richness that balances acidity.
Underseasoning: Always taste before serving; a little extra salt or pepper can elevate the flavors remarkably.

What to Do with Leftovers

Egg Avocado Toast: Spread leftover salad on toasted whole grain bread for a quick breakfast.
Stuffed Peppers: Use it as a filling for bell peppers, then bake for a warm variation.
Wrap It Up: Roll the salad in a tortilla with some greens for a satisfying wrap—great for lunch on the go!

Curious Cooks Ask

Can I make this salad ahead of time? Absolutely! Just keep the avocado and eggs separate until you’re ready to serve to maintain freshness.

How can I make this salad vegan? Simply replace the eggs with chickpeas for protein, and adjust the seasonings to taste.

What can I substitute for cilantro? If herb flavor isn’t your thing, consider fresh parsley or even basil for a different twist.

Is this salad good for meal prep? Yes! It stores well in the fridge, lasting up to three days for a quick and nutritious meal.