Spinach, boiled egg and avocado salad

A fresh, nourishing salad that brings together three allies for pregnancy: spinach, rich in folate, boiled eggs, a source of protein and choline, and avocado, packed with healthy fats. Simple, filling and safe (the egg is fully cooked), it makes a balanced lunch that suits a low-carb approach and a vegetarian diet alike.

Preparation: 15 min  |  Cooking: 10 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 417 kcal · 13 g protein · 10 g carbohydrate · 37 g fat

Ingredients

• 4 handfuls of fresh spinach
• 3 eggs
• 1 avocado
• 1 tomato
• 2 tbsp olive oil
• 1 lemon

Method

1. Boil the eggs for 9 minutes, cool them under cold water, then peel and cut into quarters.
2. Wash the spinach thoroughly and put it in a large salad bowl.
3. Add the tomato cut into wedges and the avocado in slices.
4. Top with the eggs and dress with olive oil, lemon juice, salt and pepper.

Nutritional benefits

This salad is designed for pregnancy, a time when folate (vitamin B9) needs rise sharply: spinach is one of the best plant sources, and folate is essential for the healthy development of the baby’s nervous system. Egg, well cooked to rule out any risk, provides complete protein and choline, which is also important for brain development. Avocado supplies monounsaturated fats and vitamin E, while the tomato and lemon add vitamin C, which improves iron absorption. Low in carbohydrate, it also works perfectly as a low-carb meal.

Variations and substitutions

• Higher in protein: add well-cooked chicken, tuna or chickpeas.
• Pregnancy, iron: add some lentils to boost your iron intake.
• Extra crunch: pumpkin seeds, walnuts or cucumber.
• Creamy dressing: plain yoghurt, lemon and herbs.

Storage and making ahead

Best assembled just before serving to keep the spinach fresh and stop the avocado going brown (a squeeze of lemon slows this down). Boiled eggs can be made ahead and keep for 2 days in the fridge.

💡 Good to know

During pregnancy, wash raw leafy vegetables very thoroughly and make sure eggs are fully cooked (firm yolk): these simple precautions rule out the main food risks.

Read more

Discover more: pregnancy recipes · vegetarian recipes · keto & low-carb recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: spinach · eggs · avocado · tomato · olive oil.

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