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Healthy Eggs & Salad!

This is a healthier take on a traditional egg salad, without all the heavy ingredients that make you feel sluggish! A delicious, filling recipe, perfect for breakfast or lunch! This recipe is packed with nutritious ingredients that will fill you up no matter the time of day.

The avocado subs as a delicious, creamy alternative to mayo, and is even more nutritious. Avocados are all the rage recently, and for good reason! They contain monounsaturated fats, which are good for increasing healthy cholesterol in the body. The idea that fats are a bad food group and should be cut out is a thing of the past; healthy fats are a necessary part of a nutritious diet, and should always be included! Avocados are also packed with dietary fiber, which is necessary for a healthy digestive tract, and this also makes this fruit (yes, avocado is a fruit!) a filling choice for any meal! They are full of vitamins like folate and vitamins B6, C and E, as well as minerals like potassium, all of which are necessary for a nutritious, balanced diet.

The eggs in this recipe are the protein element. Eggs are a great vegetarian source of protein, and are cheap and easily accessible, plus they make for a filling addition to any sandwich or salad! Eggs contain tons of vitamins and minerals, including Vitamin D, which is necessary for bone health and growth.

Sunflower seeds are a great source of selenium, which helps prevent chronic diseases and is important for thyroid and immune system function. They also contain vitamin E and B, as well as phytosterols, which are beneficial for the immune system and for heart health.

The hemps seeds here are a great source of Omega-3 fatty acids, which are great for reducing the risk of heart disease.

You can swap out the arugula for any other leafy greens, like spinach, kale, or watercress. All these greens are great sources of vitamin A, potassium and fiber, all of which are necessary components of a nutritious diet.

If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!


Healthy Eggs & Salad

Total time: 5-10 minutes

Serves: 1


2 eggs

½ avocado, diced

2 cups arugula

1 teaspoon sunflower seeds

1 teaspoon hemp seeds

1 teaspoon extra virgin olive oil

1 teaspoon apple cider vinegar

Pinch of Himalayan Pink Salt

Freshly cracked black pepper


  1. Add some water to a pot and bring to a rolling boil on high heat. Slowly lower your eggs into the boiling water with a spoon and set your timer for anywhere between 5-10 minutes, depending on how soft you want your yolks to be.

  2. Add all your ingredients to a bowl and enjoy!

Serving Suggestions

  • Cook your eggs until they are hard boiled, about 9-10 minutes. Add them to your bowl first with the olive oil, avocado and seasoning, and mash with a fork. Mince the arugula and add to the bowl along with the rest of the ingredients and mix well. Serve in some toasted Ezekiel bread for a filling lunch!

Remember, eating healthy doesn't have to look boring!

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