Heart-Healthy Salada de Ovo

Elevate your lunch game with this Heart-Healthy Salada de Ovo, a Mediterranean-inspired twist on classic egg salad that’s rich in flavor and nutrition. Featuring protein-packed boiled eggs, creamy avocado, and a refreshing medley of finely chopped celery, red onion, and baby spinach, this recipe is both wholesome and satisfying. Instead of traditional mayo, a tangy dressing made with plain Greek yogurt, Dijon mustard, and fresh lemon juice adds a lighter, zesty touch while keeping the dish low in unhealthy fats. Enhanced with fresh parsley and a drizzle of extra virgin olive oil, this vibrant egg salad is perfect for serving over whole-grain bread, as a topping for mixed greens, or enjoyed on its own. Ready in just 25 minutes, this easy-to-prepare, heart-friendly option is perfect for healthy meal prep or a quick lunch that doesn’t skimp on flavor.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Once boiling, remove the saucepan from the heat, cover with a lid, and let the eggs sit for 10 minutes.

Step 3

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.

Step 4

Peel the cooled eggs and chop them into bite-sized pieces. Place the chopped eggs in a large bowl.

Step 5

Add the finely chopped celery, red onion, avocado, and spinach to the bowl with the eggs.

Step 6

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.

Step 7

Pour the yogurt mixture over the egg and vegetable mixture. Gently fold everything together until well-coated.

Step 8

Drizzle with extra virgin olive oil for added flavor and shine, and toss again gently.

Step 9

Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Step 10

Serve the salada de ovo on whole-grain bread, alongside mixed greens, or enjoy as a standalone dish.

Nutrition Facts

Serving size	1079.7 grams (1079.7g)

Amount per serving	% Daily Value*
Calories	1074

Total Fat 74.50g	96%
Saturated Fat 17.40g	87%
Polyunsaturated Fat 0.20g
Cholesterol 1141mg	380%
Sodium 1664mg	72%
Total Carbohydrate 46.10g	17%
Dietary Fiber 16.50g	59%
Total Sugars 16.60g
Protein 67.80g	136%

Vitamin D 240IU	1200%
Calcium 645mg	50%
Iron 10mg	54%
Potassium 2579mg	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.

Source of Calories

Fat: 59.5%

Protein: 24.1%

Carbs: 16.4%