Three Different Salads with Eggs that You’ll Love

· March 22, 2019
With a good balance of ingredients, many salads can satisfy your hunger and your taste buds. Eggs help balance a diet and can make any salad more satisfying and nutritious.

When we think about salads with eggs, we generally think of hard boiled eggs. However, we often forget that there are many different ways to prepare an egg, and that many of these ways are delicious when added to a salad. To give you some ideas, we have three recipes below to help you diversify your salads!

Before we get to these recipes, one thing to mention about salads containing hard boiled eggs is that these salads should be eaten the same day they are prepared, or – at most – the next day.

However, if you refrigerate a hard boiled egg with its shell still intact, they stay good for up to four days. This is because once the egg is cooked, it expires much faster than an uncooked egg.

Salads with Eggs

1. Sardines and Eggs (4 servings)

  • 2 tangerines or oranges
  • 1/2 of a bell pepper (25 g)
  • 1 tablespoon of honey (25 g)
  • 2 tablespoons of mustard (30 g)
  • 1 bag of arugula (300 g)
  • 1 can of marinated sardines (125 g)
  • Flour (as needed)
  • 2 beaten eggs
  • Olive oil (amount you see fit)
  • Condiments: salt and pepper as needed

Preparation

  1. First, roast or grill the bell pepper.
  2. Meanwhile, clean the arugula and dry it well.
  3. Next, peel the oranges and separate the segments without removing the thin skin around the orange. Set them aside.
  4. Once the bell pepper is done cooking, chop the bell pepper into small cubes.
  5. Lightly oil a skillet and heat it slightly.
  6. Open the can of sardines and drain them. Then, chop them into two, just down the middle.
  7. Coat the sardines with a little bit of flour, soak them in the beaten egg and fry them in the skillet.
  8. Once the sardines have finished, place them on a paper towel or another absorbent material to drain the excess fat.
  9. For the dressing, put the mustard, honey and a sprinkle of olive oil in a bowl. Once mixed, add the salt and pepper and mix slowly with a spoon.
  10. Add arugula, sardines, bell peppers, and tangerines to the bowl.
  11. Add the dressing and enjoy your salad!

Discover: Eggs and their Nutritional Value

2. A Mix of Greens and Eggs

Greens and Eggs

Ingredients (2 Servings)

  • 1/2 of an avocado
  • 1 cup of quinoa (160 g)
  • 2 medium sized eggs
  • 1/2 of a head of broccoli (100 g)
  • 1 bag of spinach (500 g)
  • Olive oil (as needed)
  • Optional: Brussels sprouts

Preparation

  1. First, prepare the quinoa. Remember that for every cup of quinoa, two cups of water are needed.
  2. While the quinoa is cooking, cook the broccoli and both eggs (preferably, they should be steamed, or poached).
  3. Wash and drain the spinach well.
  4.  Once the eggs are ready, remove their shell and slice them.
  5. Slice the avocado into two parts and remove its pulp, or the green flesh on the inside. Then, add a little salt and black pepper to it. (Another option is to prepare a guacamole for this salad).
  6. Put all of the prepared elements, except for the avocado, into one bowl.
  7. The avocado will be the dressing for this salad. Serve it separately on the side.
  8. Lastly, enjoy your delicious and nutritious salad!

3. Carrot and Boiled Eggs (2 Servings)

Ingredients

  • 1 lemon
  • 1 tablespoon of sugar (15 g)
  • 4 medium sized eggs
  • 3 large carrots
  • 2 tablespoons of skim milk (30 ml)
  • Olive oil (as needed)
  • Condiments: salt and black pepper

Preparation

  1. First, wash, peel, and grate the carrots. The grated carrots should be thicker so that they are easier to handle.
  2. Next, sprinkle the sugar over the carrots and set them aside.
  3. Beat the eggs. Once the eggs are fully beaten, add the milk and beat again.
  4. Add a pinch of salt and black pepper to the egg and milk mixture.
  5. Lightly grease a pan and pour the egg and milk mixture into the pan to cook a tortilla.
  6. Once the tortilla is done, let it cool and then cut it into thin strips.
  7. Then, put the grated carrots, olive oil, lemon juice, and salt in a bowl.
  8. Mix all the ingredients together, along with the dressing.
  9. Finally, top the salad off with the tortilla strips and enjoy!

You may also like: The Amazing Health Benefits of Carrots

Salads with eggs are very easy to make since eggs are such a versatile ingredient. Remember, however, that you don’t always have to use hard boiled eggs in your salads. You can also prepare them in a tortilla to add crunch to any salad, or poach them, etc.

However, if you’re trying to keep the salad as low-calorie as possible, hard boiled eggs are obviously the best option.

As for the dressings used in each salad, this mainly depends on the type of leafy green you’re using. Some greens are more bitter than others, so the dressings are used to highlight or disguise certain flavors. For example, if a salad has carrots and apples, it would be best to use a bittersweet dressing to enhance those flavors without them becoming too overpowering. On the other hand, for a simple salad of lettuce, egg, and tomato, a vinaigrette is the best because it creates a more intense and diversified flavor.