Heart-Healthy Salada de Ovo
Savor the wholesome goodness of Heart-Healthy Salada de Ovo, a vibrant spin on classic egg salad that's as nutritious as it is delicious. Brimming with nutrient-packed ingredients like creamy avocado, baby spinach, and protein-rich Greek yogurt, this dish is the epitome of clean eating with no compromise on flavor. Perfectly cooked eggs form the base, complemented by the crunch of celery, zingy red onion, and a tangy Dijon mustard-lemon dressing. A drizzle of extra virgin olive oil and fresh parsley tie it all together, creating a refreshing yet satisfying salad that's ideal for a quick lunch or light dinner. Ready in just 25 minutes and boasting fresh, heart-friendly ingredients, this elevated egg salad is delicious served on whole-grain bread, over mixed greens, or enjoyed by itself. Whether you're meal prepping or searching for wholesome comfort food, this recipe checks all the boxes!
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Recipe Information
Ingredients
- 6 large eggs
- 2 celery stalks, finely chopped
- 1 small red onion, finely chopped
- 1 small ripe avocado, peeled and diced
- 1 cup baby spinach, finely chopped
- 1 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon extra virgin olive oil
Instructions
Place the eggs in a large saucepan and cover them with water by about an inch. Bring the water to a rolling boil over medium-high heat.
Once boiling, remove the saucepan from the heat, cover with a lid, and let the eggs sit for 10 minutes.
While waiting, prepare an ice bath by filling a bowl with ice and water. After 10 minutes, transfer the eggs to the ice bath to cool for 5 minutes.
Peel the cooled eggs and chop them into bite-sized pieces. Place the chopped eggs in a large bowl.
Add the finely chopped celery, red onion, avocado, and spinach to the bowl with the eggs.
In a small mixing bowl, combine the Greek yogurt, Dijon mustard, lemon juice, chopped parsley, salt, and black pepper. Stir until smooth and well-combined.
Pour the yogurt mixture over the egg and vegetable mixture. Gently fold everything together until well-coated.
Drizzle with extra virgin olive oil for added flavor and shine, and toss again gently.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
Serve the salada de ovo on whole-grain bread, alongside mixed greens, or enjoy as a standalone dish.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.5 g | 96% | |
| Saturated Fat | 17.4 g | 87% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 1140 mg | 380% | |
| Sodium | 1664 mg | 72% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 16.6 g | ||
| Protein | 67.8 g | 136% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 645 mg | 50% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2579 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
