How many calories are in Spinach and Egg Salad?
Spinach and Egg Salad has about 208 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeKetoLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Spinach and Egg Salad
Spinach and Egg Salad is a Salads international recipe with 208 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
208 kcal
Total Time
15 min
Servings
1
Protein
15.8 g
About This Recipe
The story behind Spinach and Egg Salad
Spinach 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 spinach, egg, and lemon juice.
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 208 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 Spinach and Egg Salad worth coming back to.
Ingredients
- Spinach2 cup (60 g)
- Egg2 count (110 g)
- Lemon Juice1 tablespoon (15 g)
- Mustard1 teaspoon (5 g)
- Olive Oil1 teaspoon (3 ml)
- Stevia1/2 packet (1 g)
Instructions
- 1
Step 1
Boil the egg in a pot with boiling water for 8 minutes. Remove, drain, let cool and peel.
- 2
Step 2
In the meantime, wash and dry the spinach leaves. Then cut.
- 3
Step 3
Grate or cut in small pieces the egg and mix with the spinach.
- 4
Step 4
For the dressing: Mix the lemon juice with the mustard, oil, stevia and a pinch of salt.
- 5
Step 5
Pour the sweet dressing on the salad and serve. You can sprinkle with some sunflower seeds.
Nutrition Snapshot
Macros and micros at a glance
49/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
208
Protein
15.8g
Carbs
4.3g
Fat
13.7g
Fiber
1.6g
Micronutrients
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Download Forkd AI on the App StoreDiet 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
Spinach 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 Spinach and Egg Salad
How long does Spinach and Egg Salad take to make?
Spinach 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 Spinach and Egg Salad?
Most ingredients in Spinach 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 Spinach and Egg Salad?
Spinach 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 Spinach and Egg Salad?
Spinach 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 Spinach and Egg Salad?
Spinach 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 Spinach and Egg Salad up or down?
Yes. Spinach 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 Spinach and Egg Salad?
A large skillet, saucepan, or sheet pan works well for Spinach 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 Spinach and Egg Salad is cooked properly?
Spinach 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 Spinach and Egg Salad suitable for vegetarians?
Yes. Spinach and Egg Salad is suitable for vegetarians as written.
Is Spinach and Egg Salad gluten-free?
Yes. Spinach 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 Spinach 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 Spinach and Egg Salad ahead of time?
Spinach 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 Spinach and Egg Salad for my calorie or macro goals?
To make Spinach 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.
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