Anchovy-Dressed Romaine with Hard-Boiled Egg

Why This Works for Intermittent Fasting

Anchovies deliver a concentrated hit of protein and omega-3 fats in a tiny amount of food, while hard-boiled eggs add complete protein and satiating fat — together they make this salad far more filling than its size suggests. There's no starch, sugar, or fructose anywhere in the bowl, so blood sugar stays flat and the meal fits cleanly into any eating window without derailing ketosis or triggering an insulin spike right after your fast ends.

Ingredients

For the salad:

• 2 heads romaine lettuce, washed and roughly chopped
• 4 large eggs, hard-boiled and halved
• 8–10 anchovy fillets in olive oil, drained (reserve a few for garnish)
• 30g parmesan cheese, shaved
• Freshly cracked black pepper

For the dressing:

• 4 anchovy fillets, finely minced
• 1 garlic clove, minced
• 1 egg yolk (raw, from a pasteurized or very fresh egg)
• Juice of 1 lemon
• 120ml (½ cup) olive oil
• 15g (2 tbsp) grated parmesan
• Sea salt and black pepper to taste

Instructions

1. Bring a small pot of water to a boil. Gently lower in 4 eggs and boil for 9–10 minutes for a fully set yolk. Transfer immediately to an ice bath, then peel and halve.
2. While the eggs cook, make the dressing: in a bowl, whisk together the minced anchovy, garlic, egg yolk, and lemon juice.
3. Slowly drizzle in the olive oil while whisking continuously, until the dressing emulsifies and thickens slightly.
4. Stir in the grated parmesan, and season with salt and pepper — go easy on the salt, as the anchovies are already salty.
5. Place the chopped romaine in a large bowl and toss thoroughly with the dressing until every leaf is coated.
6. Divide between two plates or bowls. Top each with the halved hard-boiled eggs, whole anchovy fillets, shaved parmesan, and a final crack of black pepper.
7. Serve immediately while the romaine is still crisp.

Nutrition Per Serving

Fasting Compatibility

This recipe works well as the first meal after a 16:8 or 18:6 fast — the protein and fat combination supports satiety without a carbohydrate spike, and it's light enough not to feel heavy if you're planning to eat again within your window. It's also a solid OMAD option paired with a larger portion of protein alongside it.

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• Chicken Caesar Salad Without Croutons
• Sardine and Leafy Green Salad with Olive Oil
• Egg Salad Stuffed in Butter Lettuce Cups

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.