Detox Rainbow Salad With Eggs & Avocado

This is my detox rainbow salad with eggs, avocado, and crunchy vegetables. It’s super simple, nutritious and light, perfect for when you need to reset after a heavy meal or post-holidays. This healthy salad bowl is suitable for lunch, dinner or breakfast – you choose! Gluten-free, Paleo, Whole30, low-carb.

detox rainbow salad with egg and avocado
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🥗 What’s In The Detox Rainbow Salad

Whenever I feel like I’ve eaten too much bread, pasta or sugary sweets, or if I had one of those weeks where my meals were not very nutritious, I like to make this super simple detox rainbow salad.

Detox because it is based on vitamin-rich, cleansing vegetables with a few boiled eggs thrown in for protein and healthy fats (which keep you more satiated).

Rainbow because I love having lots of colourful vegetables to get a variety of nutrients and antioxidants.

  • Cucumbers are hydrating and low in calories, making them a refreshing choice that provides vitamins and antioxidants for skin health and hydration.
  • Avocado is rich in heart-healthy monounsaturated fats, fiber, and various essential nutrients, contributing to improved cholesterol levels and overall cardiovascular health.
  • Red bell pepper (aka capsicum) is a fantastic source of vitamin C and other antioxidants, which help boost the immune system and promote healthy skin.
  • Asparagus is a low-calorie vegetable packed with folate and dietary fiber, supporting digestive health and providing essential nutrients for overall well-being.
  • Carrots are high in beta-carotene, which the body converts into vitamin A, benefiting vision, immune function, and skin health.

I am missing the blue/purple colours here but I used what I had at the time of taking this photo. You can throw in some of the following:

  • Blueberries are a nutritional powerhouse, packed with antioxidants and vitamins, which may help improve cognitive function, protect against oxidative stress, and support heart health.
  • Beetroot is rich in dietary nitrates, which can help lower blood pressure, improve athletic performance, and contribute to better cardiovascular health.
  • Red cabbage is a cruciferous vegetable that provides a wealth of vitamins and minerals, including vitamin K and antioxidants, that can promote bone health and boost the immune system.

There is a dollop of mayonnaise, which is very complimentary in flavour and texture, but you could easily go without it. It’s only a small amount so I don’t care so much.

📝 Nutrition Notes

This detox rainbow salad is a nutrition powerhouse! Check out the label below for individual nutrient percentages and just how much goodness you’ll be getting out of it. In addition, it’s low in carbs (under 20 grams total) and high in dietary fibre (8-9 grams) with a decent amount of protein (16-17 grams). All of that is packaged into 500 calories, so it’s great for anyone watching their macronutrients and calorie intake.

It’s a great salad for weight loss, as a reset after a big meal or post-holidays and is suitable for those following a Paleo, Whole30, gluten-free, dairy-free, sugar-free, or low-carb diet.

nutrition for detox salad
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Healthy Egg Salad With Avocado, Asparagus, Red Peppers and cucumbers
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  • Throw in some warm roasted pumpkin/squash or sweet potato or roasted beetroot to add some contrasting temperature and softer textures.
  • Feel free to use store-bought dressing or play around with other fun ones like the green goddess dressing, or try one of these 15+ sugar-free salad dressing recipes.
  • Want to add more protein? Shredded or sliced cooked chicken, shrimp or canned salmon would be easy and nutritious. Or add chickpeas or grilled tempeh for a vegetarian option.
  • Want to make a vegan version? Add pan-fried tempeh, chickpeas or lentils to this salad.
  • Add leafy greens for more fibre and antioxidants.

More Healthy Rainbow Recipes

Full Recipe 

Find the full list of ingredients, instructions, and a nutritional breakdown below. If you have questions or cook this recipe, please let me know in the comments, and make sure to rate this recipe so it’s easy for others to find.

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Detox rainbow salad with eggs, Avocado, Asparagus, Red Peppers and cucumbers
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Detox Rainbow Salad With Eggs & Avocado

Prep Time: 10 minutes
Cook Time: 10 minutes
Author: Irena Macri
Servings: 2
Course: Salad
Cuisine: Healthy
Print Pin Save
5 from 1 vote
Calories: 558kcal
This healthy detox rainbow salad with eggs, avocado and crunchy vegetables is light and nutritious, perfect for when you need a little reset. This salad bowl is gluten-free, Whole30, Paleo, low-carb, and sugar-free.


  • 4 eggs
  • 1 tablespoon olive oil
  • 8 asparagus spears cut into quarters
  • 1 medium carrot diced
  • A pinch of salt and garlic powder or dried herbs
  • 1 cup red peppers diced
  • 1 cup cucumber diced
  • 1 avocado diced
  • Juice of 1/3 lemon (about 1 tablespoon
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 tablespoons mayonnaise optional


  • Prepare the eggs.
    Add the eggs to a pot of boiling water and cook for 8 minutes, then rinse under cold water. Once cool, simply store in the fridge until needed. Peel and dice when adding to the salad.
  • Prepare the asparagus and carrots.
    While the eggs are cooking, heat the olive oil in a skillet over medium-high heat. Add the asparagus and carrots, sprinkle with a little salt and garlic powder or mixed dried herbs of choice, and cook for 2-3 minutes, stirring frequently. Once again, either store in a container or add to the salad right away.
  • Assemble the salad bowl.
    Add the red peppers, avocado and cucumber to a bowl and drizzle with lemon juice, and olive oil and season with salt and pepper. Divide between bowls, add diced eggs, asparagus, carrots and a dollop of mayonnaise on each.


Mayonnaise is optional but it adds a few extra calories to make this dish a bit more satiating and I love the flavour and creaminess it adds to the crunchy vegetables.


Calories: 558kcal | Carbohydrates: 21g | Protein: 16g | Fat: 48g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 26g | Trans Fat: 0.1g | Cholesterol: 333mg | Sodium: 248mg | Potassium: 1086mg | Fiber: 11g | Sugar: 8g | Vitamin A: 8591IU | Vitamin C: 113mg | Calcium: 103mg | Iron: 4mg
Keywords: Detox salad, healthy egg salad, rainbow salad
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
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Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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