Feeling sluggish at midday? Craving something crisp, creamy, and satisfying without the post-lunch crash? According to the American Heart Association, meals with whole vegetables, lean protein, and healthy fats support sustained energy and heart health. This Fresh & Crunchy Egg Salad Plate is your ideal fix: packed with texture, naturally low-carb, and full of flavor.
Featuring hard-boiled eggs, creamy avocado, juicy tomatoes, crisp cucumber, carrots, and briny olives—this bowl is as energizing as it is gorgeous. It’s a clean-eating win, perfect for work lunches, post-workout fuel, or light dinners.
Ingredients
- 2 hard-boiled eggs, halved
- 1/2 avocado, sliced
- 1/2 cup cherry tomatoes, halved
- 1/2 cup sliced cucumber
- 1/4 cup baby carrots
- 1/4 cup Kalamata olives
- 1/4 small red onion, thinly sliced
- 2 cups romaine or butter lettuce
- 1 tbsp extra virgin olive oil
- 1 tsp lemon juice or red wine vinegar
- Sea salt and freshly ground black pepper (to taste)
Step-by-Step
Step 1: Boil and Slice the Eggs
Place eggs in cold water, bring to a boil, and simmer for 9–10 minutes. Cool, peel, and halve.
Step 2: Prep the Veggies
Slice cucumber, halve cherry tomatoes, and peel/slice avocado just before serving. Rinse and dry lettuce.
Step 3: Assemble the Plate
Layer lettuce as the base. Neatly arrange eggs, avocado, tomatoes, cucumber, carrots, olives, and red onion on top.
Step 4: Dress and Season
Drizzle olive oil and lemon juice or vinegar. Sprinkle with sea salt and freshly ground black pepper.
Variations
- Add Cheese: Crumbled feta or shaved parmesan
- Make It Spicy: Add chili flakes or sliced jalapeños
- Add Crunch: Sprinkle toasted seeds or nuts
- Make It a Wrap: Roll everything into a low-carb tortilla
Cooking Note
- Perfect Eggs: Boil 9–10 minutes for a firm but creamy yolk.
- Ripe Avocado: Choose slightly soft fruit—slice just before serving.
- Raw Onion Tip: Soak slices in cold water for 5 minutes to reduce sharpness.
Serving Suggestions
- Enjoy with a slice of whole grain toast or crispbread
- Pair with sparkling water or iced green tea
- Add a spoon of hummus or tzatziki on the side
Presentation Tip: Use a wide, shallow bowl for a colorful, café-style look.
Storing Tips for the Recipe
- Eggs: Boil and peel in advance; store up to 5 days in the fridge
- Veggies: Store chopped but undressed to retain crunch
- Avocado: Store with pit in an airtight container with lemon juice
- Dressings: Mix fresh or store in a jar for up to a week
Timing
Prep Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Yield: Serves 1–2
Nutritional Information (Per Serving)
Calories: 340 kcal
Protein: 14 g
Sodium: 370 mg
Healthier Alternatives for the Recipe
- Lower Fat: Use less avocado or skip olives
- Add Protein: Toss in grilled chicken or tuna
- Low Sodium: Omit olives and use lemon zest instead of salt
- Add Grains: Serve with quinoa or farro for extra fiber
Common Mistakes to Avoid
- Undercooked Eggs: Use a timer for consistent results
- Bland Salad: Salt and acid (lemon or vinegar) make flavors pop
- Soggy Plate: Don’t dress until ready to eat
- Too Much Onion: Rinse sliced onion to mellow the bite
Conclusion
This Fresh & Crunchy Egg Salad Plate is more than a pretty dish—it’s your clean, colorful, nutrient-rich answer to busy days. It keeps you full, energized, and feeling good without fuss. Make it your new weekday ritual!
Want more clean and colorful lunches like this? Try this plate, snap a pic, and tag us in your creations!
Frequently Asked Questions (FAQs)
Can I use store-bought hard-boiled eggs?
Yes! Just slice and go—great for quick lunches.
How do I keep the avocado fresh?
Add lemon juice and wrap tightly or store with the pit.
Can I prep this salad the night before?
Yes, but add avocado and dressing just before serving.
What greens work best?
Romaine, butter lettuce, or spring mix all pair well.
Can I add protein?
Definitely! Grilled chicken, tofu, or tuna all work.