Easy Keto Egg Salad Recipe
This easy keto egg salad recipe takes just 5 minutes to make! Learn how to make classic egg salad – it’s perfect for low carb sandwiches and lettuce wraps.
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Keto egg salad might not be the first thing that comes to mind when I think of keto egg recipes. Its such a common way to use hard boiled eggs, so maybe you already know how to make egg salad? But seeing as how Ive picked up a knack for creamy salads and seeing as how eggs are definitely my favorite food well, it was only natural that an easy classic egg salad recipe has been missing from Wholesome Yum.
So, here it is! A super simple, super versatile, and super, super delicious keto egg salad recipe. You might have made a similar version in the past, but I just had to share mine.
Keto Egg Salad With Bacon
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Keep this Keto Egg Salad with bacon recipe in your back pocket, because its healthy, super tasty and SO easy to make! Its totally perfect for a quick lunch, for your weekly meal prep, or to bring to a picnic.
Is Cottage Cheese High In Carbohydrates
Cottage cheese is a common addition to low carb Keto egg salad recipes. The creamy flavor and the curds texture make cottage cheese a perfect addition to egg salads.
But what you might not be aware of is the fact that cottage cheese contains around 4 g of carbohydrates per half-cup serving.
While its not super high in carbs, you should make sure to add it to your daily carb count to make sure youre not overeating it.
As with all dairy products, overeating can be a huge problem. In particular, if youre doing Keto for weight loss, then foods like cottage cheese can be a detriment to you achieving your goals.
But if you are enjoying cottage cheese as part of your Keto diet, make sure you stick to the full-fat variety. It tends to be more nutritious and contain less added sugars than the low fat equivalent.
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Foods To Eat On A Ketogenic Diet
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The ketogenic diet has become popular.
Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes, and epilepsy .
Theres also early evidence to show that it may be beneficial for certain cancers, Alzheimers disease, and other diseases, too.
Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy .
A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are some healthy foods to eat on a ketogenic diet.
Note On Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Post updated in March 2019. Originally published April 2015.
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Making Egg Salad Is My Therapy
The way I make it uses a lot of steps, the same steps, that allow me to just forget about everything and rely on my love for egg salad. I always get a chance to use my cutting skills and open the fridge and the spice cabinet to peruse all the potential add-in options. Chop the eggs, dollop on the mayo, sprinkle on bacon bits and chopped up veggies, mix and enjoy. Its a therapy session that always ends with a delicious bite!
Keto Egg Salad Ingredients
What are the ingredients for keto egg salad? Heres what you need:
- Hard boiled eggs
- Chipotle lime mayonnaise
- Salt and pepper
I also recommend having some butterhead lettuce on hand to use for keto egg salad wraps. You will need a to use a Paleo and Whole30 compatible mayo. Primal Kitchen mayo is a good option.
As always, quantities of specific ingredients are located in the recipe card at the bottom of the post!
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A Healthier Keto Egg Salad
Eggs are a staple of the keto diet and for good reason! Eggs are loaded with nutrients, vitamins, minerals, protein, and healthy fats. Each large egg has grams of fat, 1 gram of carbs, and 4 grams of protein. The fat and protein in eggs will help you feel fuller longer, making it easier for you to resist sugary snacks.
Eggs are healthy, too.
- They may help reduce the risk of heart disease and improve cardiovascular health. A 2011 study found eating eggs may be associated with a reduced risk of cardiovascular disease and cancer because of their high levels of antioxidants.
- Several other studies , have found that eggs may help lower blood pressure as well.
- Egg yolks contain specific antioxidants important for eye health that can reduce the risk of cataracts and glaucoma.
- Eggs also contain choline, which is essential for brain health.
Keto Paleo And Whole30 Egg Salad
This paleo egg salad is the perfect easy-to-make lunch or breakfast thats packed with protein and healthy fats. Its also dairy-free, so its perfect for anyone who has allergies to milk or cheese! Plus, this egg salad tastes amazing and will keep you full all day long. You wont be hungry again until dinner time!
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How To Make Egg Salad
When I say this is an easy egg salad, I mean it! Just a few super simple steps:
- Boil eggs. I usually do this ahead of time. You can boil eggs on the stove, or believe it or not, make baked hard boiled eggs.
- Make dressing. In a medium bowl, whisk together the mayo, mustard, and lemon juice, until smooth.
- Mix egg salad. Gently fold in eggs, celery, onions, and chives. Season with salt and pepper to taste.
- Garnish. A sprinkle of paprika and more chives are just perfect!
You May Also Like These Egg Recipes
- Delicious and creamy Keto Deviled Eggs have just the right kick of heat to keep you reaching for more!
- Grab and go Keto Egg Muffins are the perfect solution to simplify your mornings.
- Keto Egg Casserole combines eggs, sour cream, sausage, cheese, and seasonings for a tasty and filling way to start your day!
- When it comes to simple yet satisfying recipes, it doesnt get much easier than Keto Scrambled Eggs with Sour Cream.
If you like this recipe don’t forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on , , and to see all my delicious recipes.
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Is Egg Salad Better The Next Day
I think Keto egg salad is good the day you make it and also the next day. But like a lot of other foods, the day after its made it becomes more flavorful as the celery, onions, spices, etc soak into the eggs better and become more flavorful.
Breakfast can become quite interesting the next day, with leftover egg salad.Its so yummy!
How Fattening Is Egg Salad
To answer this question, were going to recap one of the key cornerstones of the Keto diet:
Eating high-fat foods isnt necessarily fattening.
It all comes down to two things
1. What type of fat are you eating?
There are good fats, like avocado oil and olive oil, which are full of heart-healthy monounsaturated fats.
Other good fats to eat are coconut oil and ghee, which have been linked to healthier cholesterol levels.
And then there are bad fats, like sunflower oil and canola oil, which contain harmful trans-fats and are linked to inflammation.
You can find more details in our article on Good Fats and Bad Fats on Keto.
2. Are you sticking to your daily macros?
Your daily macros are the amount of protein, fat, and carbohydrate which you should be eating each day and you can figure out your daily allowance quickly and easily by using our Keto Calculator.
By sticking to your macros, youll be giving yourself the best possible chance of getting into ketosis, which can help you to lose weight and boost your energy levelsalong with other scientifically proven health benefits!
Which means the answer is
No, Keto-friendly egg salad isnt fattening! Its full of healthy fats and high in protein, so dont be afraid to enjoy it as part of your Keto diet.
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Mini Keto Burrito Wraps
Stuck on what to use in place of a normal tortilla wrap for a keto-friendly meal? Try lettuce leaves, or wraps made from keto-friendly flour alternatives, like almond flour. Let the eggs make up the majority of the stuffing, and you can add your favourite colourful veggies, from bell peppers, to tomatoes and shallots. These are great for breakfast, with a delicious glass of your favourite green smoothie, to start your day with a full stomach.
How Many Calories Are In Egg Salad
A half cup of eggsalad contains 111 calories or 90 calories if made with low-calorie mayonnaise.
A full cup of eggsalad contains 223 calories or 183 calories if made with low-calorie mayonnaise.
An egg salad sandwichmade with a half cup of egg salad and two slices of whole grain bread contains 249calories.
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Bacon Egg And Spinach Salad
This spinach salad with bacon and eggs makes a great meal any time of day.
Interestingly, its high in nutrients essential for eye health, such as vitamin A, lutein, and zeaxanthin. Vitamin A helps maintain your eyes light-sensing cells, while lutein and zeaxanthin act as a natural sunblock to protect against blue light (
- 4 hard-boiled eggs, peeled, sliced
- 3.5 ounces of cooked bacon, sliced or crumbled
- 4 cups of baby spinach, raw
- 1/2 teaspoon of Dijon mustard
- 3 tablespoons of extra virgin olive oil
- 1 1/2 tablespoons of red wine vinegar
- Salt and pepper to taste
Instructions:
nutrition facts
Though the keto diet is often associated with animal products, it can be adapted to fit plant-based diets.
This keto salad is suitable for vegans or vegetarians and rich in nutrients.
For example, a single serving boasts over 300% of your daily needs for vitamin K, which is important for blood clotting, strong bones, and heart health (
- 4 cups of baby kale, chopped
- 1 medium avocado, sliced or cubed
- 2 tablespoons of extra virgin olive oil
- 1 ounce of pine nuts
- 1/2 tablespoon of lemon juice
- Salt and pepper to taste
Instructions:
So What Makes The Perfect Egg Salad
For me its all about the size in which you chop up the eggs as well as the add-ins. Im crazy for a good add-in, but of course what makes a good add-in is subjective. To be clear, I love anything crunch, salty or colorful to make my egg salad experience more enjoyable. The two perfect egg salad recipes to me are first, a crunchy curry egg salad and second, a spicy salty egg salad. And, you should never eat your egg salad with a spoon that is one of my biggest rules. I always go for zucchini slices for the egg salad vessel. You can use any veggie you want or even pork rinds or flackers. Dont be limited by utensils!
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Can Eating Eggs Help You To Lose Weight
Not only do eggs provide many health benefits,research suggests that eating eggs regularly can also support weight loss.
Because eggs are rich in protein and low in calories, they make a great food option for folks who are watching their weight. Protein assists in weight loss because it helps you feel fuller for longer periods of time. The simplest way to lose weight is to curb the intake of calories, and since eggs are less than 100 calories each, they can help you lose weight.
Studies show that a protein-rich breakfast including eggs helps individuals to eat less throughout the rest of the day. But eggs arent just for breakfast, they can be eaten for lunch or dinner as well. A meal consisting of two hard-boiled eggs and a cup of mixed vegetables contains only 274 calories. Add a few tablespoons of mayonnaise , and you not only have yourself a delicious egg salad, but youve got a complete meal.
It isimportant to note that frying eggs in oils or butter increases the caloric andfat content. A tablespoon of olive oil 119 calories. Hard-boiled is a great way to prepare eggswithout using fat.
Eggs have also been found to boostthe metabolism. A studyconducted in 2012, suggests that diets rich in protein help treat obesity andmetabolic syndrome, essentially because it makes people feel fuller for longerperiods of time.
Eating eggs and other protein rich foods may help folksburn more calories than they would if they ate high carb or high fat foods.
Ingredients For Making Keto Egg Salad Recipe
- Eggs You want six large eggs for this recipe.
- Vegetables I recommend chopped celery and minced onion to add flavor and texture.
- Mayonnaise Make sure to use full-fat mayonnaise and look for a brand with no sugar added.
- Mustard I recommend using dijon mustard. Grainy brown mustard would work as well.
- Lemon juice Fresh squeezed is always best, but store-bought will also work.
- Seasonings Celery salt, ground turmeric, and fresh ground black pepper will bring out the natural flavors of the ingredients.
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Keto Spicy Mexican Meat Pie Recipe
– Keto Summit
Ingredients: Coconut oil, bell peppers, onion, ground beef, tomatoes, chili peppers, cumin powder, paprika, chili powder, hot sauce, fresh cilantro, eggs.
If you like spicy egg dishes, then this recipe is for you. Its loaded with chili peppers and hot sauce to wake up your tastebuds. However, if you dont care for spicy food, simply leave out the chili peppers and hot sauce, and it will still be delicious with a slight kick from the chili powder.
– Keto Summit
Ingredients: Onion, bell pepper, baby spinach, olive oil, avocados, eggs, coconut milk.
You can absolutely have creamy dishes but without the dairy. Even better, the recipe can be easily modified to add any meat or vegetables that you already have in your refrigerator.
What Can I Eat For Breakfast On Keto
Here are 20 great keto breakfast ideas to try right now.1 / 20. 5-Ingredient Cream Cheese Pancakes. 2 / 20. Breakfast Deviled Eggs. 3 / 20. High-Protein Cottage Cheese Omelet. 4 / 20. 90-Second Keto Bread. 5 / 20. Veggie-Packed Frittata. 6 / 20. Ham, Egg, and Cheese Wraps. 7 / 20. Keto-Friendly Double Chocolate Smoothie. 8 / 20.Altre voci
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Keto Chicken Cobb Salad Recipe
– Keto Summit
Ingredients: Romaine lettuce, tomato, coconut oil, bacon, chicken breast, hard boiled eggs, avocado, red wine vinegar or lemon juice, olive oil.
I adore cobb salads and will usually cook extra bacon and hard boiled eggs to have on hand so I can easily throw the salad together for an effortless dinner. Of course, you can add anything you want to salad as well as use any Keto dressing that you like.
Keto Egg Salad Recipe
We are big fans of this keto egg salad recipe. We tend to make up a batch and keep it in the refrigerator for lunches.
Its also a go-to for when we are enjoying lunch on a hike. You can serve it with a keto wrap or keto tortilla but we love enjoying it with a fork or on top of a bed of greens.
Are eggs keto?
Yes, eggs are naturally keto. They are high in fat in protein and there are not carbs in eggs.
Please be sure to check in ingredients if you are purchasing egg salad from the store.
Is egg salad keto?
If you add low carb ingredients, yes, egg salad is keto. Some people add sugar, or use a mayonnaise that includes sugar.
Make sure to use high quality, keto friendly ingredients when you make egg salad keto.
Ingredients in Keto Egg Salad
There are only a handful of ingredients in keto egg salad. This keto egg salad is made with hard boiled eggs, mayo, Dijon, green onion, salt, pepper, paprika, and an optional splash of pickle juice.
If youre not a fan of pickle juice or you like your egg salad on the dry side, you can leave it out.
How to make keto egg salad
Step 1 is to gather the ingredients. If you dont have hard boiled eggs, youll need to hard boil them and let them cool. Step 2 is to chop the eggs. Step 3 is to add the other ingredients.
Step 4 is to mix everything together. Add additional salt and pepper as needed.
Is mayonnaise keto?
The good news is that you can have mayonnaise on a keto diet.
Low Carb Egg Salad
Keto Friendly Mayonnaise
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