This Workout Egg Avocado Salad is a simple, protein-packed meal that feels fresh and satisfying. Creamy avocado meets tender hard-boiled eggs, bright lemon, and a hit of herbs and onion for crunch. It tastes rich and tangy, smells bright from the lemon and herbs, and has a silky, chunky texture that’s great on toast or over greens. It’s quick to make and perfect for a post-workout bite or an easy lunch.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 0 minutes (uses already hard-boiled eggs)
- Total Time: 10 minutes
- Servings: 2
- Difficulty Level: Easy
Nutrition Information
(approximate per serving)
- Calories per serving: 205 kcal
- Protein: 8 g
- Carbohydrates: 9 g
- Fat: 16 g
- Fiber: 5 g
- Sugar: 2 g
- Sodium: 220 mg
Why Make This Workout Egg Avocado Salad
This salad gives you protein, healthy fats, and fiber in a small, portable package. It’s creamy from the avocado, slightly tangy from lemon, and savory from eggs and garlic powder. You’ll feel full without heaviness, and the flavors balance well for both post-workout recovery and a quick, healthy lunch. It’s fast to assemble, uses few ingredients, and stays fresh for easy meal prep.
How to Make Workout Egg Avocado Salad
This recipe is straightforward: mash the avocado with lemon and seasoning, fold in chopped hard-boiled eggs and herbs, then taste and adjust. Follow the step-by-step headings below for clear action and timing.
Ingredients:
- 2 hard-boiled eggs
- 1 ripe avocado
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 tablespoon chopped fresh herbs (such as cilantro or parsley)
- 1/4 cup diced red onion (optional)
- 1/2 teaspoon garlic powder (optional)
Directions:
Step 1: Preparation
Start by peeling and chopping the hard-boiled eggs into bite-sized pieces. If your eggs are cold from the fridge, let them sit a few minutes so they’re easier to peel. Dice the red onion finely and chop the fresh herbs.
Step 2: Mixing
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it lightly with a fork until you reach a creamy but slightly chunky texture. Add the lemon juice, salt, pepper, and garlic powder (if using) to the mashed avocado and mix well.
Step 3: Cooking
There’s no actual cooking in this step—just combine ingredients for even flavor. Stir the chopped eggs, chopped herbs, and diced red onion (if using) into the seasoned mashed avocado until everything is evenly mixed. Taste and add more salt, pepper, or lemon as needed.
Step 4: Finishing
Serve immediately on whole grain toast, a bed of mixed greens, or in lettuce wraps. Sprinkle a little extra chopped herb or a grind of black pepper on top for color and a fresh aroma. If saving for later, press a piece of plastic wrap directly on the salad surface to slow browning.
How to Serve Workout Egg Avocado Salad
- On toasted whole grain bread for a hearty open-faced sandwich.
- Over a bed of baby spinach or mixed greens for a light meal.
- In a whole wheat wrap with sliced tomato and cucumber.
- As a dip with crisp vegetable sticks for a snack.
Serve chilled or at room temperature. The salad’s creamy texture and bright lemon flavor pair well with peppery greens and crunchy whole grains.
How to Store Workout Egg Avocado Salad
- Short term: Cover tightly and refrigerate up to 24–48 hours. Press plastic wrap directly on the surface to minimize browning.
- Freezing: Not recommended — avocado texture changes and becomes watery after freezing.
- Tip: If you plan to eat later, mash the avocado with extra lemon juice and keep the egg pieces separate; combine just before serving for best color and texture.
Expert Tips for Perfect Workout Egg Avocado Salad
- Choose a ripe but firm avocado — it should give slightly to gentle pressure. Overripe avocado becomes too mushy.
- Use room-temperature eggs for easier peeling. Place eggs in cold water after boiling to stop cooking and make peeling simpler.
- Add lemon gradually — it brightens the salad without making it sour.
- If you like creamier texture, stir in a teaspoon of plain Greek yogurt or a drizzle of olive oil.
- For more protein, add a spoonful of plain cottage cheese or diced smoked salmon.
- Minimize browning by pressing plastic wrap on the salad surface or by making the salad just before serving.
Delicious Variations
- Spicy Kick: Add a dash of hot sauce, chopped jalapeño, or a pinch of cayenne.
- Mediterranean: Swap herbs for chopped dill and add a few chopped kalamata olives and a drizzle of olive oil.
- Protein Boost: Stir in a quarter cup of cooked quinoa or chickpeas for extra protein and texture.
- Smoky: Mix in chopped smoked paprika and a teaspoon of Dijon mustard for a smoky, tangy twist.
- Green Goddess: Blend a tablespoon of Greek yogurt with herbs and fold into the avocado for a herb-forward, creamier salad.
Frequently Asked Questions
-
Can I use soft-boiled eggs instead of hard-boiled?
Yes. Soft-boiled eggs will add a runnier, creamier texture. Use caution when mixing so the yolk doesn’t completely break down unless you like it more saucy. -
How do I stop the avocado from turning brown?
Press plastic wrap onto the surface to block air, add more lemon juice, or store the egg and avocado separately and combine before serving. -
Can I make this dairy-free or vegan?
To make it vegan-like, replace eggs with mashed chickpeas or crumbled firm tofu seasoned with a pinch of kala namak (black salt) for an eggy taste. Keep avocado and lemon as the base. -
Is this salad good for meal prep?
It’s fine for short-term meal prep (24–48 hours). For best freshness, store avocado mash and chopped eggs separately and assemble when ready to eat. -
What if my avocado is not ripe?
If the avocado is hard, ripen it at room temperature for 1–3 days. To speed ripening, place it in a paper bag with a banana or apple for 1 day. If you must use it immediately, blend with a splash of olive oil to help create a smoother texture. -
Can I add mayonnaise or mustard?
Yes. A tablespoon of mayonnaise or a teaspoon of Dijon mustard can add creaminess and tang. Greek yogurt is a lighter option that adds protein. -
How many calories does one serving have?
About 205 calories per serving based on two servings from this recipe. Values vary with added ingredients like mayo or extra oil.
Conclusion
This Workout Egg Avocado Salad is fast, tasty, and flexible — great for busy days or after the gym. It’s creamy, bright, and filling without being heavy. If you want another take on avocado and egg combinations for fresh meal ideas, see this Avocado Egg Salad (Protein Packed) – Cooking With Ayeh. Give the salad a try and tweak the herbs, heat, or texture to match your tastes — you’ll have a reliable, healthy option ready in minutes.
Print
Workout Egg Avocado Salad
- Total Time: 10 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
A simple, protein-packed salad with creamy avocado, tender hard-boiled eggs, bright lemon, and crunchy herbs.
Ingredients
- 2 hard-boiled eggs
- 1 ripe avocado
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 tablespoon chopped fresh herbs (such as cilantro or parsley)
- 1/4 cup diced red onion (optional)
- 1/2 teaspoon garlic powder (optional)
Instructions
- Start by peeling and chopping the hard-boiled eggs into bite-sized pieces. If your eggs are cold from the fridge, let them sit a few minutes so they’re easier to peel. Dice the red onion finely and chop the fresh herbs.
- Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it lightly with a fork until you reach a creamy but slightly chunky texture. Add the lemon juice, salt, pepper, and garlic powder (if using) to the mashed avocado and mix well.
- Stir the chopped eggs, chopped herbs, and diced red onion (if using) into the seasoned mashed avocado until everything is evenly mixed. Taste and add more salt, pepper, or lemon as needed.
- Serve immediately on whole grain toast, a bed of mixed greens, or in lettuce wraps. Sprinkle a little extra chopped herb or a grind of black pepper on top for color.
Notes
For best freshness, store avocado mash and chopped eggs separately and combine just before serving.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Cooking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 205
- Sugar: 2g
- Sodium: 220mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 186mg
