Loaded Spinach Salad


Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, this recipe uses just two whole eggs, plus the whites from six additional eggs, for a satisfying spinach salad that keeps the calories in check.

Loaded Spinach Salad
Photo: Ken Burris
Cook Time:
30 mins
Additional Time:
10 mins
Total Time:
40 mins
2 servings, about 4 cups each


Creamy Blue Cheese Dressing

  • cup low-fat mayonnaise

  • 1/3 cup buttermilk or nonfat milk

  • cup nonfat plain yogurt

  • 2 tablespoons tarragon vinegar or white vinegar

  • 1 tablespoon Dijon mustard

  • ½ teaspoon salt

  • ½ teaspoon freshly ground pepper

  • ¼ cup crumbled blue cheese


  • 8 large eggs

  • 6 cups baby spinach

  • 4 tablespoons Creamy Blue Cheese Dressing, divided

  • 1 8-ounce can beets, rinsed and sliced

  • 1 cup shredded carrots

  • 2 tablespoons chopped pecans, toasted (see Tip)


  1. To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

  2. To prepare salad: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs; discard 6 of the yolks. Chop the remaining yolks and whites.

  3. Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing. (Refrigerate the extra dressing for up to 1 week.)


Make Ahead Tip: The recipe makes 1 1/4 cups dressing (Step 1); cover and refrigerate extra dressing for up to 1 week. Stir before using.

Tip: To toast chopped nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition Facts (per serving)

283 Calories
13g Fat
21g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 283
% Daily Value *
Total Carbohydrate 21g 8%
Dietary Fiber 6g 21%
Total Sugars 10g
Protein 23g 46%
Total Fat 13g 16%
Saturated Fat 3g 15%
Cholesterol 191mg 64%
Vitamin A 17968IU 359%
Vitamin C 33mg 36%
Folate 245mcg 61%
Sodium 790mg 34%
Calcium 198mg 15%
Iron 6mg 31%
Magnesium 123mg 29%
Potassium 1100mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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