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Eggs are one of the easiest ways to boost the nutritional value of everyday meals, including something as simple as a salad. With South Africans eating far fewer vegetables than recommended, adding eggs to salads is a practical way to create meals that are both more satisfying and more nutritious.
Current figures show that South Africans are not eating nearly enough fruit and vegetables. Adults consume well below the recommended 400g per day (around five portions), averaging only 226g per day for females and 235g per day for males. According to the South African Guidelines for Healthy Eating, vegetables should be eaten every day, not just on weekends.
With South Africa’s beautiful weather and abundance of fresh produce, salads are one of the easiest and most enjoyable ways to increase vegetable intake. Fresh, colourful and endlessly adaptable, salads can be anything from a light side dish to a satisfying meal. And there’s one ingredient that can instantly elevate a salad from simple to seriously nutritious: eggs.
Adding eggs to a salad not only enhances flavour and texture but also gives the dish a powerful nutritional boost. Eggs are widely regarded as one of the most versatile and cost-effective sources of high-quality protein available. In fact, the World Egg Organisation describes eggs as “the most economical way” for many people around the world to access high-quality protein.
Each egg provides an impressive 7g of protein. This high-quality protein plays an important role throughout life: in children it supports healthy growth and development, while in adults it helps maintain and repair body tissues and contributes to the growth of muscle mass.
But eggs bring far more to the plate than protein alone. They are also a source of healthy fats and a variety of vitamins and minerals that work together to support muscle growth, bone health, brain function and immunity. Eggs can also assist with weight management and help decrease the risk of many lifestyle diseases.
It’s no surprise then that eggs appear in countless beloved salad recipes around the world. From classic Niçoise salads to modern grain bowls, eggs add richness, flavour and satisfying substance that can turn a bowl of greens into a balanced meal.
For a proudly local twist, try a hearty Biltong and Egg Salad, a deliciously South African combination that delivers bold flavour and satisfying nutrition. Or take inspiration from the Mediterranean, known for its famously healthy eating patterns, with a Poached Egg, Smoked Fish and Green Bean Salad.
Whether soft-boiled, poached or sliced over crisp greens, eggs make it easy to transform everyday salads into nourishing meals. So, the next time you toss together a salad, remember adding an egg might be the simplest way to make it healthier, heartier and even more delicious.
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Biltong and Egg Salad
Serves 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Cost per recipe: Serves 4 for under R110
Ingredients:
- 4 eggs
- 125 ml (½ cup) creamy salad dressing
- 750 ml (3 cups) shredded ice berg lettuce
- 2 handfuls cherry tomatoes, halved
- ½ cucumber, chopped
- 100 g biltong, thinly sliced
- Salt and pepper
Method:
- Bring a small saucepan, ¾ full of water, to a boil. Reduce the heat to low, add the eggs and simmer for 10 minutes, for hard boiled. Cool under cold running water. When cool enough to handle, peel and cut in half.
- Blitz 2 of the egg yolk halves with the dressing until smooth. Place the lettuce, tomatoes, cucumber, eggs and biltong on a platter. Season with salt and pepper. Serve with the dressing.
Poached Egg, Smoked Fish and Green Bean Salad
Serves 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Cost per recipe: Serves 4 for under R100
Ingredients:
- 4 eggs
- Salt and pepper
- 1 lemon
- 2 handfuls fine green beans
- ½ red onion, sliced into rings
- 200 g packet cooked smoked fish fillets
- Handful dill, finely chopped
- Olive oil, for drizzling
Method:
- For the poached eggs, fill a saucepan with water until about 8 cm deep. Add 5 ml (1 tsp) salt. Bring to a simmer over medium heat until small bubbles rise from the base of the pan.
- Zest half of the lemon (reserve for serving). Cut the lemon into wedges and add the juice of the zested wedges to the water (reserve remaining wedges for serving).
- Stir water in one direction to create a gentle whirlpool. Working with 1 egg at a time, crack an egg into a small bowl. Slide the egg from the bowl into the centre of the whirlpool, as close to the water as possible. Cook for about 3 minutes for a soft yolk, without stirring. Use a slotted spoon to remove the egg and drain on kitchen towel. Season with salt. Repeat with the rest.
- Cook the beans in the same saucepan for 2-3 minutes until bright green. Drain. Season with salt and pepper.
- Remove the skin and bones from the fish. Flake.
- Pack the beans, fish, onions and eggs on a platter. Scatter with dill, oil as well as the reserved lemon zest and wedges.
Tip:
Use smoked Snoek or Mackerel for a South African twist or Kipper as a budget friendly alternative.