Avocado, Tomato & Jammy Egg Salad

With Red Onion, Fresh Herbs & Lemon Dressing

This avocado, tomato and egg salad is simple, fresh and satisfying. The eggs provide protein, the avocado adds creaminess and healthy fats, and the tomatoes, red onion, lemon and herbs bring plenty of freshness and flavor.

It works as a protein-rich breakfast, a light lunch or an easy dinner when you want real food without spending an hour in the kitchen.

Serves: 2 as a light meal or 4 as a side dish
Prep time: 15 minutes
Cook time: 8 minutes
Total time: 23 minutes

Ingredients

For the salad

• 6 large eggs
• 1 large ripe avocado, cut into bite-sized pieces
• 2 cups cherry tomatoes, halved
• ¼ small red onion, thinly sliced
• ½ cup chopped fresh flat-leaf parsley
• Freshly ground black pepper
• Crushed red pepper flakes, to finish
• Sea salt, to taste

For the lemon-herb dressing

• 1 tablespoon extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely grated
• ¼ teaspoon dried oregano
• Freshly ground black pepper

Method

1. Cook the eggs.
   Bring a saucepan of water to a gentle boil. Carefully lower the eggs into the water and cook for 8 minutes.Transfer the eggs immediately to a bowl of ice water and leave them to cool for at least 5 minutes.
2. Make the dressing.
   In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano and black pepper.
3. Prepare the salad.
   Place the tomatoes, red onion and parsley in a large bowl. Add the dressing and toss gently until evenly coated.
4. Prepare the eggs and avocado.
   Peel the cooled eggs and cut each one into quarters. Cut the avocado into bite-sized pieces.
5. Finish the salad.
   Gently fold the avocado and eggs into the dressed tomatoes. Take your time so the avocado and eggs keep their shape.Finish with freshly ground black pepper, crushed red pepper flakes and a small amount of sea salt, if needed.

Serve immediately.

MW&B: Why This Recipe Fits

Real Food First:
Eggs, avocado, tomatoes, onion, herbs, lemon and olive oil form the base of this recipe.

Build and Keep Muscle:
Each main-meal serving provides approximately 23 grams of protein, primarily from the eggs.

Plants Lead the Plate:
Avocado, tomatoes, red onion, parsley, lemon and garlic bring color, flavor and texture to the dish.

Gut Health & Digestion:
The avocado, tomatoes, onion and herbs provide approximately 10 grams of fiber per serving.

Healthy Fats:
Avocado and extra virgin olive oil provide healthy fats that make the salad satisfying without the need for a heavy dressing.

Steady Energy:
Protein from the eggs, fiber from the vegetables and avocado, and healthy fats help create a balanced meal.

Reduce Harmful Inputs:
This recipe contains no added sugar, no refined carbohydrates, no deep-fried ingredients and no bottled dressing.

Flavor Matters:
Fresh lemon, garlic, oregano, herbs, red onion and crushed red pepper add plenty of flavor to a short list of simple ingredients.

Nutritional Breakdown

Approximate per serving, based on two main-meal servings:

• Calories: 485
• Protein: 23g
• Carbohydrates: 20g
• Fiber: 10g
• Total fat: 36g
• Saturated fat: 8g
• Sugar: 7g
• Added sugar: 0g
• Sodium: Approximately 300mg before additional salt

Nutritional values will vary depending on the size of the avocado and the amount of salt used.

Chef Mark’s Tip

Eight minutes gives the eggs a firm white with a slightly soft, golden center. Moving them straight into ice water stops the cooking and makes them easier to peel.

Dress the tomatoes and red onion first, then add the avocado and eggs at the end. This allows the vegetables to absorb the dressing while keeping the avocado and eggs from breaking apart.

MW&B Serving Suggestion

Serve with a slice of toasted whole-grain sourdough or spoon the salad over arugula or baby spinach for an easy breakfast, lunch or light dinner.