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    BLANK » Recipe Index » Lunch and Salads

    Egg Leafy Green Salad (Low Carb, Keto, No Mayo)

    Last Updated January 10, 2023. Published May 1, 2020 By Charla 14 Comments

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    green salad in a bowl

     Looking for a salad that is free from mayo? Then this  Egg Leafy Green Salad is what you need if your life. It can't get any easier than throwing together a generous amount of arugula, cucumber, tomato and carrots with an optional dressing. Ready to serve within 20 minutes.

    egg on a bed of salad

    basic egg salad

    Lunch time just got ten times better, thanks to this leafy green salad, it's suitable for a paleo and keto friendly lifestyle. 

    It's such a effortless salad, is ready to eat in less than 20 minutes, contains no dairy just some light seasoning with an optional salad dressing.

    Whenever I'm looking for a salad bowl that's full of goodness to the point of rendering it a palate cleanser I turn to this salad or sometimes this Avocado Zucchini Salad.

    Despite the omission of mayo, mustard, yoghurt and the usual components that you will find in a salad the taste is amazing and only requires a small amount of ingredients which is a major plus.

    The longest prep work to be done is boiling the eggs, and then again that is a matter of how you like them (I'm a hard boiled egg kinda girl).

    This salad is perfect to eat on a warm and sunny day or if you are seeking something that is tasty, yet light on the tummy and hips, that won't compromise any lifestyle goals (i.e weightloss, dietary requirements).

    It pairs really well with this thirst quenching Mint Lime Drink.

    close up of the leafy salad

    How to boil your eggs to perfection? 

     I realise it can be difficult to perfect the cooking time of an egg, 12 minutes should get the results that I have in this picture - a hard boiled egg.

    steps 1-2 boied eggs and cold water

    • Place the eggs in a medium sized saucepan along with some water
    • Bring the water to boiling point (picture 1).
    • Once the water has boiled, cover the saucepan with a lid and leave the for desired amount of time (see the list below)

    steps 3-4 eggs cooled down and tongs

    • Once the desired time has come to pass, place the eggs in cold water (this will stop the eggs from cooking any further)  for 5-10 minutes (Picture 2 & 3).
    • Remove the eggs with tongs or a slotted spoon, discard the cold water, peel the eggs and use accordingly (Picture 4).

    How long should you boil eggs for?

    Boiling an egg is a matter of personal preference;

    • Soft set white egg with runny yolk - 4-6 minutes
    • Almost set /Soft eggs - 6-8 minutes
    • Hard boiled egg - 10-12 minutes

    How to make egg leafy green salad

    • Follow the instructions for boiling the eggs.
    • Arrange the salad bed by first laying down the rocket, followed by the tomatoes, cucumber and the eggs.
    • Finally garnish with carrot and pink salt, garlic pepper and chives.
    • Whisk together the ingredients for the dressing in a small bowl and drizzle over the salad

    For the Balsamic Vinaigrette

    • 1 tablespoon of balsamic vinegar (use lime juice instead if you want a vinegar free option)
    • 2 tablespoon of extra virgin olive oil
    • 2 teaspoon of maple syrup, or agave or nectar
    • ¼ teaspoon of pink salt
    • Black pepper to taste

    Notes and tips

    • Arugula is also known as rocket in some countries
    • Feel free to add  some dressing if you want, see the recipe above
    • Add some additional vegetables such as avocado, beets, bell peppers for a wider range of low carbs and/ keto friendly fats.
    • Boil the eggs according to your preference. Yours will be different from mine so please refer to the above cooking time guidelines. Remember 4-6 minutes for a runny egg, 6-8 minutes for soft yolk and 10-12 minutes for hard boiled egg
    • Prep your salad. While the eggs are being boiled I would suggest chopping your vegetables so they are ready for the next step.

    side shot of the salad

    More egg recipes you may like

    • Egg white philly cheese steak omelette
    • Sweet potato omelette
    • Mushroom Spinach Omelette
    • Plantain Frittata
    • Scrambled Egg Whites

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    salad with fork

    Egg Leafy Green Salad

    Simple, quick and effortless Egg Leafy Green Salad is perfect to chop down on during the Spring/Summer Months.
    5 from 6 votes
    Print Pin Rate
    Course: Lunch
    Cuisine: American
    Prep Time: 8 minutes
    Cook Time: 12 minutes
    Total Time: 20 minutes
    Servings: 2 servings
    Calories: 96kcal
    Author: Charla

    Ingredients

    • A bag of arugula washed and drained
    • 1 large tomato sliced in crescent shapes
    • 1 cup of cucumber sliced (120g)
    • 2 large eggs
    • ¼ cup of carrot grated (30g)
    • ⅛ teaspoon of himalayan pink salt
    • 1 teaspoon of chives chopped
    • 1 teaspoon of garlic pepper

    For optional dressing

    • 1 tablespoon of balsamic vinegar (use lime juice instead if you want a vinegar free option)
    • 2 tablespoon extra virgin olive oil
    • 2 teaspoon of maple or agave, nectar etc..
    • ¼ teaspoon of pink salt
    • black pepper to taste

    Instructions

    How to boil your eggs

    • Place the eggs in a medium sized saucepan along with some water.
    • Bring the water to boiling point.
    • Once the water has boiled, cover the saucepan with a lid and leave for the desired amount of time (see notes)
    • Once the desired time has come to pass, place the eggs in cold water (this will stop the eggs from cooking any further) for 5-10 minutes.
    • Discard the cold water, peel the eggs and use accordingly.

    To make the salad

    • Arrange the salad bed by first laying down the rocket, followed by the tomatoes, cucumber and the eggs.
    • Finally garnish with carrot and pink salt, garlic pepper and chives.
    • Whisk together the ingredients for the dressing in a small bowl and drizzle over the salad

    Notes

    • Arugula is also known as rocket in some countries
    • Feel free to add some dressing if you want, see the recipe above
    • Add some additional vegetables such as avocado, beets, bell peppers for a wider range of  low carbs and/ keto friendly fats
    • Boil the eggs according to your preference. Yours will be different from mine so please refer to cooking time guidelines. 
    • . Remember 4-6 minutes for a runny egg, 6-8 minutes for soft yolk and 10-12 minutes for hard boiled egg
    • Prep your salad. While the eggs are being boiled I would suggest chopping your vegetables so they are ready for the next step.

    Nutrition

    Calories: 96kcal | Carbohydrates: 7g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 164mg | Sodium: 229mg | Potassium: 422mg | Fiber: 2g | Sugar: 4g | Vitamin A: 3945IU | Vitamin C: 15mg | Calcium: 77mg | Iron: 1mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Bintu | Recipes From A Pantry

      May 02, 2020 at 5:50 pm

      5 stars
      What a delicious combination of ingredients and I love that this takes less than twenty minutes to put together. Love healthy, tasty dishes such as this.

      Reply
      • Charla

        May 02, 2020 at 5:54 pm

        Thank you Bintu!!

        Reply
    2. Biana

      May 02, 2020 at 5:28 pm

      5 stars
      I love salads that have eggs, it's one of my favorite ingredients. Will definitely be trying yours soon.

      Reply
      • Charla

        May 02, 2020 at 5:54 pm

        Thank you Biana

        Reply
    3. Nart at Cooking with Nart

      May 02, 2020 at 4:35 pm

      5 stars
      Looks so vibrant and yummy! Always love a good, healthy, simple salad. 🙂

      Reply
      • Charla

        May 02, 2020 at 5:55 pm

        Thanks Nart

        Reply
    4. Toni

      May 02, 2020 at 3:56 pm

      5 stars
      I LOVE all the ingredients you used in this salad. Arugula is my absolute favorite green and the eggs in the salad are perfection.

      Reply
      • Charla

        May 02, 2020 at 4:08 pm

        Thanks Toni

        Reply
    5. Jen

      May 02, 2020 at 2:47 pm

      5 stars
      I love how easy this is to make! We always make a big batch of hard-boiled eggs during the beginning of the week. This will be another way to enjoy them.

      Reply
      • Charla

        May 02, 2020 at 2:48 pm

        Thank you Jen 🙂

        Reply
    6. Val

      July 31, 2014 at 9:43 am

      Yum! Its great to see good health information being given about eggs, and such a simple-to-make salad. The picture does it for me, I'll try your easy peasy egg salad for my lunch tomorrow. Thanks!

      Reply
      • Charla

        July 31, 2014 at 7:33 pm

        Thanks Val, I hope you enjoy this salad like I did.

        Reply
    7. Dannii @ Hungry Healthy Happy

      July 28, 2014 at 1:34 pm

      I have an egg salad planned for tomorrow's lunch. They are so easy to throw together, aren't they.

      Reply
      • Charla

        July 29, 2014 at 8:19 pm

        I definitely agree, you can't go wrong with an egg salad ;).

        Reply

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    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes. Learn more about me

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