Egg & greens salad (5 eggs)

15 minutes
2 servings
28g protein*
315 kcal*

A clean, high-protein salad that doesn’t feel “diet”. Five eggs bring the satiety; crisp greens and lemon keep it light. The trick is texture: warm eggs, cold greens, sharp dressing.

Big bowl Lemon + oil 10–12 min boil Chill greens

*Nutrition is for 5 large eggs only. Greens and dressing add extra calories (mostly from oil) and fiber.

Overview

This salad is basically a protein anchor (eggs) plus volume (greens). Keep the dressing simple and the eggs cooked how you actually like them.

Flavor logic

Fat yolk + oil rounds it out
Acid lemon keeps it bright
Salt on eggs season in layers
Crunch greens dry them well

Quick takeaway

Boil eggs, build greens, shake a lemon-olive oil dressing, then slice eggs over the top. Season eggs directly—greens don’t need much.

If it tastes flat, it needs acid (lemon) before it needs more salt.

Ingredients

Base recipe uses 5 eggs across 2 servings. Scale up by keeping the dressing ratio: 1 part lemon to ~2–3 parts oil.

Base (2 servings)

Eggs 5 large boiled
Mixed greens 6–8 cups washed + dried
Olive oil 1–2 tbsp to taste
Lemon juice 1 tbsp fresh
Salt + pepper to taste season eggs

Optional add-ins (pick 2–3)

Cucumber 1 cup crunch
Cherry tomatoes 1 cup sweet acid
Red onion 2 tbsp sharp
Feta 20–30g salty
Mustard 1 tsp emulsify

Steps

Keep it simple: boil, chill, toss, slice. The salad gets better when the greens are dry and the eggs are seasoned.

Make it (about 15 minutes)

  1. Boil eggs: cover with water, bring to a boil, then simmer 10–12 minutes (firm yolk) or 8–9 minutes (jammy).
  2. Cool quickly: move eggs to cold water for 2–3 minutes so they peel cleanly.
  3. Build the bowl: add greens to a large bowl. If they’re wet, spin or pat dry.
  4. Shake dressing: lemon juice + olive oil + pepper (and mustard if using). Taste, then adjust.
  5. Toss greens lightly with dressing (start small; you can add more).
  6. Slice eggs over the top, then salt and pepper the eggs directly. Serve immediately.

Make it your goal

Weight loss less oil more veggies
Muscle gain add carbs bread / potatoes
More fiber beans chickpeas
More calories nuts walnuts / seeds

Quick takeaway: control the oil, and you control the calories.

Nutrition (baseline)

Eggs are the anchor. The salad becomes “light” or “hearty” depending on how much oil and add-ins you use.

5 eggs (no add-ins)

Calories 315 baseline
Protein 28g complete
Fat 21g from yolk
Carbs 2g very low

What changes it most

1 tbsp olive oil +119 kcal big swing
Greens +small adds fiber
Cheese +moderate adds sodium
Nuts/seeds +moderate adds crunch

Quick takeaway: keep dressing measured—oil is the fastest way to double calories.

Tips & variations

Make it repeatable: same base, rotate one texture and one flavor each time.

Best upgrades

  • Add mustard to emulsify the dressing
  • Use jammy eggs for a “sauce” effect
  • Finish with herbs for freshness
  • Add cucumbers for crunch without many calories

Common mistakes

  • Dressing wet greens (turns it soggy)
  • Over-dressing (oil overload)
  • Under-seasoning eggs (tastes bland)
  • Warm greens (loses crunch fast)

Quick takeaway: dry greens + seasoned eggs = the salad tastes “real”.

FAQ

Small adjustments that fix the most common problems.

Cool them fast in cold water, then crack all over and peel under a thin stream of water. Slightly older eggs usually peel easier than very fresh ones.
Not if you want crunch. Dress right before serving. If meal-prepping, keep dressing separate and add at the last minute.
Add volume and fiber: cucumbers, tomatoes, extra greens, or a scoop of chickpeas. You’ll get a bigger bowl without a big calorie jump.
Yes. Use a mild vinegar (apple cider or white wine). Start with less and taste—vinegar can be sharper than lemon.

Quick takeaway: prep eggs ahead, but dress greens at the last second.