Fresh Garden Salad with Creamy Dressing
When you need a refreshing, nutrient-packed meal that comes together in minutes, this crisp garden salad delivers exactly what you’re looking for. Featuring crunchy iceberg lettuce, juicy tomatoes, cool cucumbers, and protein-rich hard-boiled eggs, all tossed in a light creamy dressing, this salad is both satisfying and energizing. The combination of fresh vegetables provides essential vitamins and minerals while keeping calories low, making it an excellent choice for anyone focused on healthy eating. Whether you’re looking for a quick lunch, a light dinner, or a side dish for your next gathering, this simple salad proves that nutritious eating doesn’t have to be complicated or time-consuming.
Ingredients
- 1 medium head iceberg lettuce (about 450g/1 lb), chopped
- 1 large tomato (about 180g/6 oz), diced
- 3 medium cucumbers (about 400g/14 oz), diced
- 5 large eggs, hard-boiled and chopped
- ¼ teaspoon salt, or to taste
- 2 tablespoons sour cream or plain yogurt (30g/1 oz)
- Optional: black pepper to taste
Instructions
Step 1: Prepare the Eggs If your eggs aren’t already cooked, place them in a pot and cover with cold water. Bring to a boil, then remove from heat, cover, and let stand for 10-12 minutes. Transfer to ice water to cool, then peel and chop into bite-sized pieces.
Step 2: Wash and Chop the Vegetables Rinse the iceberg lettuce thoroughly under cold water and shake off excess moisture. Chop into bite-sized pieces and place in a large salad bowl. Wash the tomato and cucumbers, then dice into uniform pieces approximately 1-2cm (½ inch) in size.
Step 3: Combine Ingredients Add the diced tomatoes, cucumbers, and chopped hard-boiled eggs to the bowl with the lettuce.
Step 4: Season Sprinkle salt over the salad ingredients. Add black pepper if desired.
Step 5: Add Dressing Add 2 tablespoons of sour cream or plain yogurt to the salad.
Step 6: Toss and Serve Gently toss all ingredients together until the vegetables and eggs are evenly coated with the creamy dressing. Serve immediately for the crispest texture.
Time and Servings
Prep Time: 5 minutes (with pre-cooked eggs) Cook Time: 0 minutes Total Time: 5 minutes Servings: 2-3 servings
Nutrition Per Serving: Approximately 165 calories, 12g protein, 8g carbohydrates, 10g fat, 3g fiber
Why This Garden Salad Supports Healthy Eating
This refreshing salad combines several nutritional powerhouses that support overall wellness. Iceberg lettuce provides hydration, fiber, and essential nutrients including folate, vitamin C, and potassium, which contribute to cardiovascular health. Tomatoes are rich in lycopene, a powerful antioxidant with anti-inflammatory properties that supports skin health and may help protect against oxidative stress. Cucumbers offer excellent hydration due to their high water content and provide compounds that support kidney function and natural detoxification. The hard-boiled eggs deliver high-quality protein, healthy fats, and important nutrients like vitamin D, B vitamins, and choline, helping you feel satisfied longer. Using yogurt or sour cream as a light dressing adds probiotics and calcium while keeping the salad creamy without excess calories. This combination of fresh vegetables and protein makes for a balanced, energizing meal that nourishes your body.
Medical Disclaimer: This recipe is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While this salad contains nutritious ingredients that support a healthy diet, individual results may vary. Claims about specific weight loss outcomes are not scientifically validated, and healthy, sustainable weight management typically involves comprehensive lifestyle changes including balanced nutrition and regular physical activity. Always consult with a qualified healthcare provider or registered dietitian before making significant dietary changes or if you have specific health concerns or medical conditions.