Spicy Poached Egg Salad

Calling all salad lovers with a taste for adventure! This recipe takes the classic comfort of egg salad and injects it with vibrant flavors and textures, all nestled on a bed of healthy red butter lettuce. Poached eggs add a luxurious touch, while the spicy sauteed corn provides a delightful kick. It’s a perfect lunch, light dinner, or even a fancy brunch option.


Beyond the Basics: A Breakdown of Flavor and Health

This recipe isn’t just about deliciousness; it’s packed with a range of health benefits. Red butter lettuce, the foundation of this salad, is a powerhouse of vitamins and minerals, including Vitamin A, K, and C. It’s also low in calories and carbs, making it a fantastic choice for those following a healthy diet.


The Star of the Show: Poached Eggs

Poached eggs elevate this salad from ordinary to extraordinary. Their runny yolks add a richness that perfectly complements the other ingredients. Poaching eggs can seem intimidating, but fear not! With a simple technique, you’ll be poaching like a pro in no time.


Spice Up Your Life: The Power of Sauteed Corn

The addition of sauteed corn brings a touch of sweetness and a delightful textural contrast. Here’s the secret to its unique flavor: a sprinkle of cayenne pepper. This adds a subtle heat that awakens your taste buds without overpowering the other ingredients. Feel free to adjust the amount of cayenne pepper to your desired level of spice.


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Headshot Image Of Tara Laurent

Hey there, friends! I’m Tara Laurent, a wife, mom, and self-proclaimed culinary enthusiast. My greatest joy comes from creating a beautiful and inviting space where loved ones can gather around a delicious table.

Food has captivated me since childhood. The amazing dishes whipped up by my mom, aunts, and the incredible friends I’ve met along the way sparked a lifelong passion. My taste buds have become seasoned travelers, and I’m obsessed with exploring new flavors and incorporating them into my creations.

Poached Egg Salad With Avocado, Corn, Red Peppers, Cucumber And Tomato

A Festival of Freshness: The Veggies

This salad is a celebration of fresh, vibrant vegetables. The sweetness of the roasted sweet potato pairs beautifully with the creamy avocado and the juicy cherry tomatoes. The red bell pepper adds a touch of crunch and a pop of color, while the cucumber provides a refreshing coolness.


Dressing to Impress

The final touch is a drizzle of your favorite dressing. A simple vinaigrette with olive oil and vinegar is a classic choice, or you can explore bolder options like a creamy sriracha mayo or a citrusy tahini dressing.

Spicy Poached Egg Salad

Course:: Appetizer

Prep Time:: 10 Minutes

Cook Time: 30 Minutes

Total Time:: 40 Minutes

Nutrition Info: 695 Calories sans dressing (verywellfit.com)

Cuisine: : American

Servings: 1

Author: Tara Laurent

Equipment: Salad Spinner, Bowl


□ 1 red butter lettuce head, washed and torn into bite-sized pieces
□ 1 small sweet potato, peeled and cubed
□ ½ avocado, diced
□ 8 cherry tomatoes, halved
□ ½ red bell pepper, sliced
□ ½ cucumber, sliced
□ ¼ cup fresh corn kernels
□ Olive oil
□ Salt
□ Cayenne pepper
□ 2 large eggs
□ Your favorite salad dressing


  1. Roast the Sweet Potato
    Preheat your oven to 400°F (200°C). Toss the cubed sweet potato with a drizzle of olive oil, salt, and any other spices you like (think paprika or cumin for a smoky twist). Spread the sweet potato on a baking sheet and roast for 25-30 minutes, tossing halfway through, until slightly golden brown. 
  2.  Prep the Salad Base
    While the sweet potato roasts, wash and drain your red butter lettuce. Tear it into bite-sized pieces and place it in a large bowl. Dice the avocado, cherry tomatoes, red bell pepper, and cucumber. Add them to the bowl along with the roasted sweet potato (once it’s cool enough to handle).
  3. Saute the Corn
    Heat a pan over medium heat with a drizzle of olive oil. Add the fresh corn kernels and saute for 8-10 minutes, or until slightly browned and heated through. Season with salt and a sprinkle of cayenne pepper to taste.
  4.  Poach the Eggs
    This is where the magic happens! Fill a medium saucepan with about 2 inches of water and bring it to a simmer. Add a splash of vinegar (white vinegar or apple cider vinegar will do). Crack each egg into a small bowl. Once the water is simmering, gently swirl the water with a spoon to create a vortex. Carefully slide each egg from the bowl into the center of the vortex.
    Cook the eggs for 3-4 minutes, or until the whites are set and the yolks are still runny. Cook longer if you prefer a fully cooked yolk. Use a slotted spoon to remove the eggs and drain any excess water.
  5.  Assemble and Enjoy!
    Place the prepared salad base in a large serving bowl. Top with the sauteed corn and carefully nestle the poached eggs on top. Drizzle with your favorite dressing and get ready to experience a symphony of flavors and textures!
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