I’ve been on a ketogenic diet for years. Finding tasty, low-carb meals can be tough. That’s why I’m excited to share this amazing keto egg salad recipe with you. It’s a quick and easy lunch that keeps you energized and on track.
This keto egg salad is full of healthy fats, protein, and few carbs. Its creamy texture and savory flavors are irresistible. You’ll love it on its own, in a lettuce wrap, or with low-carb bread or crackers. It’s a must-have in your keto meal plan.
In the next sections, I’ll cover everything about this delicious keto egg salad. You’ll learn what it is, why it’s great, and how to make it. Get ready for a tasty, satisfying low-carb lunch that will boost your energy all day.
What is Keto Egg Salad?
Keto egg salad is a tasty, creamy dish for those on a ketogenic diet. It’s made with hard-boiled eggs, mayonnaise, and various seasonings. This high-fat, protein-rich meal is great on its own or as a topping.
A Delicious Low-Carb Lunch Option
The keto egg salad recipe is creamy and delicious. It’s perfect for a low-carb lunch, served in lettuce wraps or on chaffles. Cooking the eggs takes about 15-17 minutes at 250°F in an air fryer. You get about 1 ½ cups of egg salad, packed with nutrients.
| Nutrition Facts (per serving) | Value |
|---|---|
| Calories | 191 |
| Carbohydrates | 1g |
| Protein | 8g |
| Fat | 17g |
The keto egg salad keeps well in the fridge for up to 3 days. It’s a convenient, healthy meal prep option. Its creamy texture and low-carb nature make it a great choice for a ketogenic diet or a healthy egg dish.
Why Make Keto Egg Salad?
Adding keto egg salad to your diet can be a big change for those on a low-carb or ketogenic diet. It’s full of healthy fats and high-quality protein. This makes it great for keeping ketosis and boosting your health.
The benefits of keto egg salad include its nutrient mix. It has lots of fat and protein, which help keep you energized and full. It also keeps blood sugar from rising too high, helping you stay in ketogenic diet benefits.
Keto egg salad is also super easy and quick to make. It’s perfect for fast low-carb meal ideas, whether you’re planning meals for the week or need a quick lunch. You can also tweak the recipe to fit your taste and diet, making it a great fit for your keto lifestyle.
If you want to add more healthy fats and protein to your ketogenic diet, try keto egg salad. It’s tasty and flexible, helping you reach your health and weight goals.
Ingredients for the Perfect Keto Egg Salad Recipe
The secret to a tasty keto egg salad is in its simple, healthy ingredients. Hard-boiled eggs are the protein-rich base. We add a lot of keto-friendly mayonnaise to hold it all together. This mayonnaise brings healthy fats that keep you full.
Dijon mustard gives a slight tang. Fresh herbs like chives or scallions add color and freshness. Salt and pepper complete the flavors, making a healthy egg salad that fits the ketogenic diet.
| Ingredient | Amount |
|---|---|
| Hard-boiled eggs | 12 eggs |
| Mayonnaise (avocado oil-based) | 3/4 cup |
| Dijon mustard | 1 tablespoon |
| Chives, sliced | 2 tablespoons |
| Salt | 1/2 teaspoon |
| Ground black pepper | 1/4 teaspoon |
These keto egg salad ingredients mix to make a creamy, tasty dish that’s good for the ketogenic diet. The mayonnaise adds healthy fats, and the eggs are packed with protein. Dijon mustard and herbs enhance the flavor without adding carbs.
Keto Egg Salad Recipe: Quick & Easy Low-Carb
This keto egg salad recipe is quick and easy. It’s perfect for a fast, low-carb lunch or snack. You can make it in 15-20 minutes, which is great for a ketogenic diet.
Start by hard-boiling eggs. Once they cool, chop or grate them in a bowl. Mix the eggs with mayonnaise, Dijon mustard, and fresh herbs or seasonings. This keto egg salad is creamy and full of flavor, making it a great high-fat meal.
This easy low-carb egg salad is packed with protein and healthy fats. It’s perfect for a ketogenic diet. With only 2.1g total carbs (1.65g net) per serving, it’s a great choice for high-fat lunch ideas.
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 362 |
| Fat | 32.8g |
| Protein | 13g |
| Total Carbs | 2.4g |
| Net Carbs | 2g |
| Fiber | 0.4g |
| Sugar | 1.7g |
The recipe makes four servings of this tasty keto egg salad. You can enjoy it alone or with low-carb crackers, lettuce wraps, or cucumber slices. It’s a satisfying and nutritious meal.
Variations and Serving Suggestions
Keto egg salad is super versatile. You can make it your own with many different flavors and textures. These ideas will make your low-carb lunch exciting.
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Customizing Your Keto Egg Salad
Try new herbs and seasonings to spice up your keto egg salad. Fresh dill, parsley, or lemon juice add a fresh taste. For crunch, add diced celery, onions, or crumbled bacon. Avocado makes it creamy.
Want a change? Use Greek yogurt instead of mayonnaise for a tangy twist. Dijon mustard is great, but try yellow mustard or horseradish for a kick.
- Herbs: Dill, parsley, chives
- Crunchy add-ins: Celery, onions, bacon
- Creamy elements: Avocado, Greek yogurt
- Condiment variations: Dijon mustard, yellow mustard, horseradish
Serving keto egg salad is fun. Serve it on crisp lettuce for a light meal. Or pair it with keto-friendly crackers or low-carb bread for something more filling. It’s also good on grilled chicken or roasted veggies.
Keto egg salad is all about making it your own. A few tweaks can turn it into a delicious, satisfying low-carb lunch that you’ll love.
Tips for Perfect Hard-Boiled Eggs
Getting hard-boiled eggs just right is key for a great keto egg salad. Start with eggs that are at least two weeks old. The air in the shell makes peeling easier. Also, use the “float test” to check if eggs are fresh. Fresh eggs sink, while old ones float.
Both Instant Pot and stovetop methods work well for cooking eggs. After cooking, cool the eggs in an ice bath. This makes peeling easier. Follow these tips for perfect, easy-to-peel eggs for your keto egg salad.
Stovetop Method for Hard-Boiling Eggs
- Place the eggs in a single layer in a saucepan and cover with cold water by 1 inch.
- Bring the water to a boil over high heat.
- Once the water reaches a rolling boil, remove the pan from the heat and cover with a lid.
- Let the eggs sit in the hot water for 12-14 minutes.
- Drain the hot water and cover the eggs with cold water or an ice bath.
- Let the eggs sit in the cold water for at least 15 minutes before peeling.
Instant Pot Method for Hard-Boiling Eggs
- Place the eggs in a single layer in the Instant Pot’s steamer basket.
- Add 1 cup of water to the pot.
- Cook on high pressure for 5 minutes, then allow a natural release for 5 minutes.
- Quick-release any remaining pressure and transfer the eggs to an ice bath.
- Let the eggs sit in the cold water for at least 15 minutes before peeling.
| Metric | Value |
|---|---|
| Rating | 4.95/5.0 |
| Votes | 139 |
| Shelf Life | Up to 5 days in the refrigerator |
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
| Servings | 4 |
Meal Prep and Storage
Keto egg salad is perfect for keto meal prep. It can stay fresh in the fridge for up to 5 days in an airtight container. This makes it a great choice for quick, healthy make-ahead low-carb lunches or snacks. Just stir it well before eating to mix the flavors.
Here are some tips for keeping your keto egg salad fresh:
- Let it cool down before putting it in a container.
- Use plastic wrap to cover the top to keep air out.
- Keep it in the fridge for up to 5 days.
- Stir it well before eating to mix everything.
By making keto egg salad ahead of time, you have a tasty, healthy low-carb lunch all week. It’s easy to stay on track with your keto diet and enjoy a delicious meal.
| Ingredient | Amount | Nutrition per Serving |
|---|---|---|
| Large eggs | 8 | Protein: 9g |
| Mayonnaise | ⅓ cup | Fat: 16g |
| Red onion | ¼ cup | Carbs: 1.4g |
| Lemon juice | Juice from ½ lemon | Calories: 402.9 |
| Green onion | 2 tablespoons | Prep time: 10 minutes |
| Dijon mustard | 1 tablespoon | Cook time: 7 minutes |
| Curry paste/powder | 1 teaspoon (to taste) | Total time: 17 minutes |
Benefits of Keto Egg Salad
Keto egg salad is great for your diet. Eggs are packed with protein, healthy fats, and vitamins. This makes them a key part of the ketogenic diet. The mix of eggs, mayonnaise, and low-carb ingredients is filling and keeps you satisfied.
This dish helps with weight loss and keeps blood sugar stable. It’s also good for your overall health.
Egg salad keeps you full for a long time. The fat and low carbs slow down blood sugar spikes. This is good for those on a keto diet, helping them stay in fat-burning mode.
Eggs are also full of health benefits. They have vitamins A, B12, selenium, and choline. These vitamins are important for your body to work right.
The healthy fats in eggs and mayonnaise are good for your heart, brain, and skin.
Keto egg salad is also very versatile. You can eat it alone, on salads, or with keto bread. It’s a tasty and healthy choice for any meal or snack.
The benefits of keto egg salad are many. It helps with weight and blood sugar, and it’s full of nutrients. Adding this dish to your diet is a simple way to boost your health and wellness.
Conclusion
This keto egg salad recipe is a great choice for a low-carb or ketogenic diet. It’s easy to make and full of good stuff. You can eat it alone, in a lettuce wrap, or on top of other keto-friendly dishes.
Adding keto egg salad to your meals helps follow the ketogenic lifestyle. It’s high in fat and protein but low in carbs.
This low-carb egg salad recipe has only 2g of net carbs per serving. It has about 242 calories, 21g of fat, and 10g of protein. Using avocado oil mayonnaise, like Primal Kitchen or Chosen Foods, adds extra health benefits.
This keto egg salad recipe is super versatile. You can put it in lettuce wraps, on low-carb bread, in tortillas, with meats or veggies, as a dip, or on greens. It’s perfect for low-carb lunch ideas and can be stored for up to 5 days.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new diet or health regimen, including the ketogenic diet. This post may contain affiliate links.
