AVOCADO AND BOILED EGG JAR
The Avocado and Boiled Egg Jar is a wholesome, protein-rich snack or light meal option that’s perfect for those on the move. Combining soft slices of boiled egg and creamy avocado with a splash of lemon juice and a pinch of sea salt, this jar delivers healthy fats, fibre and energy-boosting protein in every bite. Layered for freshness and portability, it’s ideal for pre-packed lunches, post-gym recovery or a late-morning snack. The lemon juice not only enhances flavour but also helps preserve the avocado’s vibrant colour. This low-carb and gluten-free recipe is packed with nutrients and requires no special prep beyond basic slicing and assembling. It’s perfect for adults and children alike, serving as a clean, satisfying option when you need nourishment that’s both convenient and flavorful, with no processed ingredients.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
Australian/New Zealander
PREPARATION/TECHNIQUES
5 Ingredients Or Less, No-Cook, Prepared In Advance, Boil
OCCASION/HOLIDAY
Spring, Summer, Picnic, Family Reunion, Easter, Mother’s Day, Potluck, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Quick & Easy, High Fibre, Low/No Sugar, Kid Friendly, Vegetarian, Wheat / Gluten-Free
DISH TYPE
Fritter
INGREDIENTS
- 1 boiled egg (sliced)
- 1/4 avocado (sliced)
- Squeeze of lemon juice
- Pinch of sea salt
FULL NUTRITIONAL INFORMATION
- Calories: 143.5 kcal
- Fat: 11.6 g
- Saturated Fat: 2.4 g
- Carbohydrate: 5.1 g
- Sodium: 170.9 mg
- Fiber: 3.4 g
- Protein: 6.1 g
- Cholesterol: 149.2 mg
- Calcium: 26.4 mg
- Potassium: 299.3 mg
- Iron: 0.8 mg
- Sugar: 0.9 mg
- Vitamin D: 0.9 mg
PREPARATION
- Boil Egg: Boil the egg for 9 to 10 minutes. Cool in cold water, peel, and slice.
- Slice Avocado: Cut 1/4 of an avocado into thin slices.
- Layer in Jar: In a small jar or container, layer avocado and boiled egg slices alternately.
- Add Lemon and Salt: Squeeze lemon juice over the top and sprinkle with sea salt.
- Seal and Chill: Cover with a lid and store in the fridge until ready to eat.
PREP TIME
5 minutes (plus boiling time)
COOKING TIME
10 minutes
TIPS
- Use Ripe Avocado: Choose an avocado that yields slightly to pressure for easy slicing.
- Prevent Browning: Always use lemon juice to help the avocado retain its colour.
- Pack Tightly: Layer ingredients firmly to reduce air exposure and maintain freshness.
VARIATIONS
- Add Veggies: Include sliced cucumber, cherry tomatoes or baby spinach for colour and nutrients.
- Boost Flavour: Add a sprinkle of paprika, chilli flakes or black pepper.
- Make It Vegan: Replace the egg with grilled tofu or chickpeas for a plant-based version.
- Add Crunch: Serve with rice crackers or wholegrain toast on the side.
- Herb Twist: Garnish with chopped chives, parsley or coriander.
PREPPING AND STORAGE
- Refrigerate: Store in a sealed container in the refrigerator for up to 24 hours. Best enjoyed fresh.
- Meal Prep Tip: Prepare multiple jars, but slice and add avocado on the day of use for optimum freshness.
- Avoid Freezing: Avocados and eggs change texture when frozen and thawed.