Restaurant-quality flavor at home. Simple yet elegant. This healthy squid and egg salad fits perfectly into both a holiday spread and an everyday menu. You can serve it as a satisfying snack or a light dinner.
Nutrition facts for this recipe
Per 100 g (3.5 oz):
- Protein: 10 g (43%)
- Fat: 10 g (43%)
- Carbs: 3 g (13%)
- Calories: 148 kcal
Ingredients:
Servings: 3
- Squid (large) – 1
- Shrimp – 150 g
- Napa cabbage – 70 g
- Avocado (small) – 1
- Black olives – 5
- Eggs – 1S
- alt (for boiling seafood) – to taste
For the dressing:
- Olive oil – 1 Tbsp
- Mustard (or to taste) – 1/2 Tbsp
- White wine vinegar – 1/2 Tbsp
- Salt – to taste
- Ground black pepper – to taste
Step 1. How to make a healthy squid and egg salad
Get all your ingredients ready. If your squid is frozen, thaw it in advance. Peel off the skin and thin membrane, remove the chitinous plate, and rinse the squid well. You don’t need to fully thaw the shrimp beforehand.
Step 2. How to cook and slice the squid
Drop the squid into boiling salted water and cook over medium heat for no more than 1 minute after it comes back to a boil. Don’t overcook it, or it’ll turn tough and rubbery. Let the squid cool, then slice it into thin strips.
Step 3. How to cook the shrimp
Boil the shrimp in salted, boiling water. The cooking time will depend on the type and size of the shrimp. I’m using large shell‑on, pre‑cooked frozen shrimp; about 5 minutes is enough for them. Let the shrimp cool, then peel off the shells.
Step 4. How to prep the other ingredients
Slice the olives into rings (you can use green olives instead of black). Rinse and pat dry the napa cabbage leaves, then shred them into thin strips. Rinse and dry the avocado, peel it, remove the pit, and cut the flesh into small cubes.
Step 5. How to cook the egg
Cook the egg until hard‑boiled, then drain and cover it with cold water to cool completely. Always wash eggs before cooking, since even clean-looking shells can carry harmful bacteria.
Step 6. How to make the salad dressing
You can swap the olive oil for any neutral-tasting vegetable oil. In a small bowl, whisk together the white wine vinegar, mustard, and olive oil. Season with salt and freshly ground black pepper to taste and mix well. I like to adjust the mustard and vinegar to taste. If you prefer, you can just dress the salad with plain olive oil.
Step 7. How to combine the salad ingredients
In a salad bowl, combine all the prepared ingredients. You can cut the hard‑boiled egg into cubes or thin strips and mix it into the salad, or slice it and place the slices on top right before serving. Drizzle with the dressing and toss gently to coat.
Step 8. How to serve this healthy squid salad
Serve the squid salad right away. It works great as a side dish to a main course, as a light stand‑alone dinner, or as a fresh option on a holiday table. Enjoy!
Seafood salads with avocado and light dressings have really become a symbol of modern healthy eating. They’re inspired by the Mediterranean diet—famous for its heart benefits and link to longevity—but adapted to simple, affordable ingredients. This salad is a great example of food that’s both clean and satisfying, without any fuss.
Who this recipe is perfect for:
People into a healthy lifestyle and watching their weight, seafood lovers, anyone looking for light dinner ideas, and those following a high‑protein diet.