InternationalSaladsVegetarianGluten FreeLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals

Arugula, Avocado and Egg Salad

Arugula, Avocado and Egg Salad is a Salads international recipe with 226 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

226 kcal

Total Time

15 min

Servings

1

Protein

8.5 g

About This Recipe

The story behind Arugula, Avocado and Egg Salad

Arugula, Avocado and Egg Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around arugula, avocado, and egg.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 226 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Arugula, Avocado and Egg Salad worth coming back to.

Ingredients

  • Arugula1 cup (20 g)
  • Avocado1/4 count (60 g)
  • Egg1 count (55 g)
  • Olive Oil1/2 tablespoon (5 ml)
  • Vinegar1 tablespoon (10 g)

Instructions

  1. 1

    Step 1

    Boil the egg for 8-10 minutes. Next, remove from heat, stop cooking with cold water and peel. Cut into small pieces.

  2. 2

    Step 2

    Peel the avocado and cut into wedges.

  3. 3

    Step 3

    In a bowl add the avocado, arugula and hard-boiled egg.

  4. 4

    Step 4

    Season with olive oil, vinegar, salt and pepper to taste. Optional: Add a little mustard.

Nutrition Snapshot

Macros and micros at a glance

23/ 100

Forkd Score · Limited

This recipe is lighter on nutrient density relative to its per-serving calories.

Calories

226

Protein

8.5g

Carbs

6.1g

Fat

22.1g

Fiber

0.3g

Micronutrients

Unlock Micronutrients In The App

See vitamins and minerals in Forkd AI.

Download the app to check micronutrients while keeping your calories and macros in one place.

Download Forkd AI on the App Store

Diet and Allergen Guide

Vegetarian

Yes

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

EggTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Arugula, Avocado and Egg Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Arugula, Avocado and Egg Salad

How many calories are in Arugula, Avocado and Egg Salad?

Arugula, Avocado and Egg Salad has about 226 calories per serving based on the current ingredient list and serving size on this page.

How long does Arugula, Avocado and Egg Salad take to make?

Arugula, Avocado and Egg Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Arugula, Avocado and Egg Salad?

Most ingredients in Arugula, Avocado and Egg Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Arugula, Avocado and Egg Salad?

Arugula, Avocado and Egg Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Arugula, Avocado and Egg Salad?

Arugula, Avocado and Egg Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Arugula, Avocado and Egg Salad?

Arugula, Avocado and Egg Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Arugula, Avocado and Egg Salad up or down?

Yes. Arugula, Avocado and Egg Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Arugula, Avocado and Egg Salad?

A large skillet, saucepan, or sheet pan works well for Arugula, Avocado and Egg Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Arugula, Avocado and Egg Salad is cooked properly?

Arugula, Avocado and Egg Salad is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.

Is Arugula, Avocado and Egg Salad suitable for vegetarians?

Yes. Arugula, Avocado and Egg Salad is suitable for vegetarians as written.

Is Arugula, Avocado and Egg Salad gluten-free?

Yes. Arugula, Avocado and Egg Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Arugula, Avocado and Egg Salad?

Yes. This recipe includes Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Arugula, Avocado and Egg Salad ahead of time?

Arugula, Avocado and Egg Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Arugula, Avocado and Egg Salad for my calorie or macro goals?

To make Arugula, Avocado and Egg Salad higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.

Personalize This Recipe

Download Forkd and compare this recipe against your own calorie target.

See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.

Download on the App Store
Scan to download Forkd on the App Store

Scan to save Forkd on your phone.

Use the calorie calculator

Recipe Emails

Get recipe ideas and nutrition tips in your inbox.

If you liked Arugula, Avocado and Egg Salad, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.

Similar Recipes

More recipes like this one

InternationalSalads

Apple and Celery Salad with Yogurt

Apple and Celery Salad with Yogurt is a Salads international recipe from the Forkd database with calorie and macro details.

220 cal4.7 g protein10 min
InternationalSalads

Apple and Walnut Salad

Apple and Walnut Salad is a Salads international recipe from the Forkd database with calorie and macro details.

253 cal4 g protein10 min
InternationalSalads

Apple Salad with Parsley, Walnuts and Yogurt Dressing

Apple Salad with Parsley, Walnuts and Yogurt Dressing is a Salads international recipe from the Forkd database with calorie and macro details.

236 cal6.6 g protein10 min
InternationalSalads

Artichoke and Avocado Salad

Artichoke and Avocado Salad is a Salads international recipe from the Forkd database with calorie and macro details.

214 cal4 g protein10 min
InternationalSalads

Artichoke Salad with Olives

Artichoke Salad with Olives is a Salads international recipe from the Forkd database with calorie and macro details.

134 cal3.8 g protein15 min
InternationalSalads

Asparagus in Olive Oil with Oregano and Parsley

Asparagus in Olive Oil with Oregano and Parsley is a Salads international recipe from the Forkd database with calorie and macro details.

80 cal3.4 g protein10 min