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Home » Low Carb Salads

Arugula Avocado Salad with Seeds

Made by Anastasia Papapetros - Serves 4 Filed Under: Green Salad Recipes, Low Carb Salads, Paleo Salads, Quick Salad Recipes, Salad Index, Salad Recipes By Ingredient, Salads by Diet, Salads for Autumn, Vegan Salads, Vegetarian Salads

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This Arugula Avocado Salad will give a power boost to your day with the healthy fats in the avocados and the omega-3s found in the seeds. Especially for the avocado lovers in my family!

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Arugula avocado salad on black patterned plate with avocado halves and lemon on the side.

Creamy avocado brings a mouth-filling richness to this velvety salad, while the arugula (rocket) adds a peppery bite and the seeds a wonderful crunch. A delicious way to use up your avocados!

In This Post:
 [hide]
  1. You Will Need
  2. How to Make It
  3.  Serving Suggestions  🍽
  4. Questions and Tips
  5. More Avocado Salad Recipes to Try...
  6. Recipe Card

You Will Need

Labelled ingredients needed to make arugula avocado salad.

How to Make It

Step 1 - Prepare Arugula/rocket

You can either use a bunch of arugula (rocket) or baby arugula.

Wash the rocket, discard any wilted or damaged leaves then shake to remove the excess water.

WASHING ARUGULA LEAVES IN A COLANDER UNDER TAP IN SINK

Trim the ends, then either pat dry or spin dry in a salad spinner to dry.

KNIFE CUTTING ARUGULA STEMS ON WOODEN BOARD

Chop roughly and transfer to a large mixing bowl.

HANDS CHOPPING ARUGULA ON A WOODEN BOARD WITH A RED KNIFE

For baby arugula wash under cold running water, remove any damaged or wilted leaves then, either pat or spin dry.

Rocket, arugula leaves in a salad spinner.

Step 2 - Shake or Whisk Dressing

Add all the vinaigrette ingredients to a glass jar and shake or whisk in a small bowl - until emulsified.

DRESSING INGREDIENTS IN BOWL WITH SMALL WHISK

Step 3 - Cut Avocado

Pit and peel the avocados.

SLIDING A SPOON BETWEEN AVOCADO FLESH & SKIN

Cut them into large dice.

AVOCADO ON WOODEN BOARD DICED WITH RED KNIFE

Transfer most of the avocado to your salad bowl and reserve approximately half an avocado to use as a garnish.

Step 4 - Assemble Salad

Add all your prepared ingredients to a large mixing bowl.

ARUGULA AVOCADO SALAD INGREDIENTS IN WHITE BOWL

Pour the dressing over the salad, then season with salt and cracked black pepper.

Toss your salad gently to combine, taste and adjust seasonings according to your taste.

TOSSING SALAD TO COMBINE

Arrange in a salad bowl, scatter the reserved avocado and pepitas on top and serve immediately.

Arugula avocado salad on black patterned plate with avocado halves and lemon on the side.

 Serving Suggestions  🍽

The perfect salad to serve with spicy food like curries or peri-peri chicken as it is refreshing and cooling. Also great to serve at a dinner party or barbecue.

Questions and Tips

Are Pumpkin Seeds and Pepitas the same?

While they are interchangeable pumpkin and pepita seeds are not the same.

  • Pumpkin Seeds – have a soft white or creme-covered shell that is difficult to remove and are found in carving pumpkins. They have a soft, chewy texture with a sweet, nutty flavour.
  • Pepitas – these do not have a shell and come from hull-less pumpkins such as oilseed or Styrian. The flavour is light and nutty, with a smooth texture.

Can I Make It Ahead?

  • Once this salad has been dressed then you really should eat it straight away.
  • However, you can make the lemony vinaigrette the day before and keep it refrigerated. Just bring it to room temperature and give it a good shake before adding to your salad.

What Diets Is Arugula Avocado Salad Suitable For?

  • Unless you have a particular food allergy then this salad is suitable for most diets - dairy-free, gluten-free, keto, low-carb, paleo, vegan, vegetarian, and whole30.

More Avocado Salad Recipes to Try...

  • Arugula and Preserved Lemon Salad
  • Gem Lettuce Salad
  • Mango Avocado Salad
  • Mexican Avocado Salad
  • Avocado Panzanella
  • Prawn Avocado Salad

Recipe Card

Arugula avocado salad on black patterned plate with avocado halves and lemon on the side.

Arugula (Rocket) Avocado Salad with Seeds

This Rocket Salad will give a power boost to your day with the healthy fats in the avocados and the omega-3s found in the seeds. Especially for the avocado lovers in my family!
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Prep Time: 10 minutes minutes
Cook Time: 0 minutes minutes
Total Time: 10 minutes minutes
* Times are an estimate and will depend on your skill level
Course: Salad
Cuisine: Australian
Keyword: arugula, avocado, rocket, seeds
Difficulty: Easy
Diet: dairy free, Gluten free, Keto, Low Carb, Paleo, Vegan, Vegetarian,, Whole30
Servings: 4 as a side
Calories: 308kcal
Author: Anastasia Papapetros
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Equipment
  • Salad Spinner
Ingredients
For the salad...
  • 1 bunch arugula / rocket (110g/4oz or 5 cups baby, loosely packed)
  • 2 large avocados (400g/14.20oz)
  • 1 tablespoon pepitas (or pumpkin seeds)
  • Sea salt and freshly ground pepper to taste
For the vinaigrette…
  • ¼ cup olive oil
  • 3 tbsps lemon juice
  • 1 teaspoon poppy seed
Metric - Imperial
Instructions
  • For a bunch of rocket/arugula, wash, discard any wilted or damaged leaves, trim the ends, shake and either pat dry or spin dry in a salad spinner to remove excess water. Chop roughly and transfer to a large mixing bowl.
  • For baby arugula, wash, discard any wilted or damaged leaves, trim the ends, then either pat dry or spin dry in a salad spinner to remove excess water.
  • Add all the vinaigrette ingredients to a glass jar and shake or whisk in a small bowl - until emulsified.
  • Pit and peel the avocados and cut into large dice. Transfer most of the avocado to your salad bowl and reserve approximately half a cup to use as a garnish.
  • Pour the dressing over the salad, season with salt and pepper and toss gently to combine. Taste and adjust seasonings according to your taste.
  • Arrange in a salad bowl, scatter the reserved avocado and pepitas on top and serve immediately.

Video

Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories: 308kcal | Carbohydrates: 11g | Protein: 4g | Fat: 30g | Saturated Fat: 4g | Sodium: 15mg | Potassium: 623mg | Fiber: 7g | Sugar: 2g | Vitamin A: 817IU | Vitamin C: 19mg | Calcium: 68mg | Iron: 1mg
Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!

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About Anastasia Papapetros

Anastasia has been passionate about cooking since she was eight years old, and hasn't left the kitchen since! With over a decade of experience running her own coffee shop and catering business, Anastasia has developed a true love for salads - especially for family get-togethers and friends' functions. She's the go-to for bringing the perfect salad to any occasion!

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