Easy Keto Egg Salad Recipe [High Protein]

Keto Egg Salad is a delightful and nutritious dish that perfectly aligns with the principles of the Keto diet. This salad is primarily composed of boiled eggs mixed with Keto-friendly mayonnaise, Dijon mustard, and a variety of fresh vegetables and herbs, offering a creamy and flavorful combination. It’s a versatile dish that can be enjoyed on its own, as a filling for lettuce wraps, or paired with low-carb bread, making it suitable for various meal options throughout the day.

Incorporating Keto Egg Salad into a Keto diet offers several benefits. Firstly, it helps maintain ketosis by providing a low-carb, moderate-protein, and high-fat meal option. The healthy fats from mayonnaise and eggs help keep you satiated, making it easier to adhere to the Keto lifestyle. Additionally, the salad is rich in nutrients, including vitamins from fresh herbs and minerals from vegetables like celery and green onions. Overall, Keto Egg Salad not only supports the nutritional goals of a Keto diet but also satisfies cravings for a creamy, savory dish without compromising on health.

Keto Egg Salad Recipe

Ingredients

1. 8 large eggs

These will be boiled and then chopped to create the base of the salad.

2. 1/2 cup mayonnaise (Keto-friendly)

Choose a mayonnaise that is specifically labeled as Keto-friendly, ensuring it is free from added sugars and low in carbohydrates.

3. 1 tablespoon Dijon mustard

Adds a tangy flavor and complements the creaminess of the mayonnaise.

4. 2 celery stalks, finely chopped

Provides a crunchy texture and freshness to the salad

5. 2 green onions, finely chopped

Adds a mild onion flavor and a pop of color to the dish.

6. 2 tablespoons fresh herbs (parsley, dill, or chives), finely chopped

Choose your preferred herb or a combination for added flavor and freshness.

7. Salt and pepper to taste:

Enhances the overall taste of the salad, adjust according to your preference.

8. Optional Ingredients

• 1 avocado, diced: Adds creaminess and healthy fats to the salad.
• 1/4 cup bacon bits: Provides a savory crunch and flavor.
• 2 tablespoons pickles, finely chopped: Adds a tangy and slightly sweet flavor to the salad.

These ingredients, when combined, create a flavorful and satisfying Keto Egg Salad that can be enjoyed as a main course, side dish, or a filling snack. Adjust the optional ingredients based on personal preference and dietary needs.

Instructions

1. Preparation of Ingredients:

• Gather Ingredients:
  • 8 large eggs
  • 1/2 cup Keto-friendly mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 celery stalks, finely chopped
  • 2 green onions, finely chopped
  • 2 tablespoons fresh herbs (parsley, dill, or chives), finely chopped
  • Salt and pepper to taste
  • Optional:
    • 1 avocado, diced
    • 1/4 cup bacon bits
    • 2 tablespoons pickles, finely chopped
• Boil and Peel Eggs:
  • Place eggs in a saucepan and cover with water.
  • Bring water to a boil, then reduce heat and simmer for 10-12 minutes.
  • Transfer eggs to ice water for 5 minutes, then peel and chop.
• Chop Vegetables and Herbs:
  • Finely chop celery, green onions, and fresh herbs.
  • Dice optional ingredients like avocado and pickles.

2. Mixing the Salad

• Combine Ingredients:
  • In a mixing bowl, mix mayonnaise and Dijon mustard.
  • Add chopped celery, green onions, and herbs.
  • Season with salt and pepper.
• Fold in Eggs:
  • Chop boiled eggs and gently fold into the mayonnaise mixture.
  • Optional: Add diced avocado, bacon bits, and pickles.
• Adjust Texture:
  • Add more mayonnaise if needed for creaminess.
  • Mix gently to maintain chunky texture.

3. Serving Tips

• Lettuce Wraps:
  • Spoon egg salad onto large lettuce leaves and wrap.
  • Ideal for a low-carb option with added crunch.
• Low-Carb Bread:
  • Spread egg salad on slices of low-carb bread.
  • Creates a traditional sandwich experience.
• Straight from the Bowl:
  • Enjoy egg salad directly from the mixing bowl.
  • Perfect for a quick and satisfying meal.

These step-by-step instructions provide a clear and comprehensive guide to preparing a delicious Keto Egg Salad. From the meticulous preparation of ingredients, including boiling and peeling eggs with precision, to the artful chopping of vegetables and herbs, each step is outlined to ensure the salad’s flavors and textures are perfectly balanced.

Keto Egg Salad is a flavorful and satisfying dish that perfectly fits into the ketogenic diet, emphasizing low-carbohydrate and high-fat ingredients. This salad is typically made with boiled eggs, Keto-friendly mayonnaise, Dijon mustard, and a variety of chopped vegetables and herbs. It’s a versatile dish that can be enjoyed on its own, as a filling for lettuce wraps, or paired with low-carb bread for a sandwich.

The main ingredient, eggs, is a staple in Keto diets as they are naturally low in carbs and high in protein, making them ideal for maintaining ketosis. The addition of mayonnaise and healthy fats from avocado (optional) provides the necessary fat content for a balanced Keto meal. Chopped vegetables like celery and green onions add crunch and freshness, while herbs like parsley, dill, or chives enhance the flavor profile.

Keto Egg Salad Nutrition Info

Here’s a basic nutrition table for Keto Egg Salad per serving (assuming 4 servings):

Nutrient	Amount per Serving
Calories	320
Total Fat	27g
Saturated Fat	6g
Cholesterol	348mg
Sodium	404mg
Total Carbohydrates	4g
Dietary Fiber	1g
Sugars	1g
Protein	14g

Please note that these values are approximate and can vary based on specific ingredients used and portion sizes. Adjustments should be made based on the actual brands and quantities of ingredients in your Keto Egg Salad recipe.

Here’s a consolidated nutrition table for each ingredient used in Keto Egg Salad, per common serving sizes:

Ingredient	Serving Size	Calories	Total Fat	Saturated Fat	Cholesterol	Sodium	Total Carbohydrates	Dietary Fiber	Sugars	Protein
Eggs (boiled and chopped)	1 large egg	70	5g	2g	186mg	70mg	0.6g	0g	0.6g	6g
Keto-friendly Mayonnaise	1 tablespoon	100	11g	2g	5mg	90mg	0g	0g	0g	0g
Dijon Mustard	1 tablespoon	5	0.3g	0g	0mg	120mg	0.6g	0.1g	0.1g	0.4g
Celery (finely chopped)	1 stalk	6	0.1g	0g	0mg	32mg	1.2g	0.6g	0.6g	0.3g
Green Onions (finely chopped)	2 tablespoons	4	0.1g	0g	0mg	2mg	0.9g	0.3g	0.3g	0.2g
Fresh Herbs (2 tablespoons)	Chives, Dill, Parsley	1	0g	0g	0mg	1mg	0.2g	0.1g	0g	0.1g
Avocado (diced)	1/4 cup	80	7.3g	1g	0mg	3mg	4.1g	3.4g	0.2g	1g
Bacon Bits	1/4 cup	200	15g	5g	45mg	780mg	1g	0g	0g	15g
Pickles (finely chopped)	2 tablespoons	4	0g	0g	0mg	287mg	1g	0.3g	0.4g	0.1g

Please note that these values are approximate and can vary based on specific brands and portion sizes used. Adjustments should be made based on the actual ingredients and quantities in your Keto Egg Salad recipe.

Tips for Best Results 🍽

Here are some tips for achieving the best results when making Keto Egg Salad:

1. Perfectly Boiled Eggs: Ensure eggs are boiled just right—10-12 minutes for a firm but tender yolk. Overcooked eggs can result in a rubbery texture.
2. Chop Ingredients Finely: Aim for uniform and finely chopped vegetables and herbs. This ensures even distribution of flavors and textures in every bite.
3. Gentle Mixing: When mixing the salad, use a gentle folding technique. Avoid over-mixing, which can break up the egg pieces and result in a mushy consistency.
4. Adjust Seasoning: Taste the salad before serving and adjust the seasoning (salt, pepper, and any other herbs/spices) according to your preference.
5. Refrigeration Time: For optimal flavor, refrigerate the prepared salad for at least 30 minutes before serving. This allows the flavors to meld together.
6. Freshness is Key: Use fresh ingredients whenever possible, especially herbs like parsley, dill, or chives, to enhance the salad’s taste and aroma.
7. Customize to Taste: Feel free to customize the salad with additional Keto-friendly ingredients like diced avocado, bacon bits, or chopped pickles for added flavor and texture.
8. Serving Options: Experiment with different serving options—lettuce wraps, low-carb bread, or as a standalone dish—to find your favorite way to enjoy Keto Egg Salad.

By following these tips, you’ll create a delicious and satisfying Keto Egg Salad that’s bursting with flavor and perfect for your low-carb lifestyle.

Delicious Topping Ideas

Here are some delicious topping ideas to enhance the flavor and texture of your Keto Egg Salad:

1. Crumbled Bacon

Add crispy, crumbled bacon bits for a savory and smoky flavor that complements the creamy egg salad perfectly.

2. Avocado Slices

Creamy avocado slices add richness and healthy fats to the salad, making it even more satisfying and filling.

3. Toasted Nuts or Seeds

Sprinkle toasted almonds, walnuts, or pumpkin seeds on top for added crunch and nutty flavor.

4. Cheese Crumbles

Crumbled feta, blue cheese, or goat cheese adds a tangy and creamy element to the salad, elevating its taste.

5. Fresh Herbs:

Garnish with additional fresh herbs like parsley, dill, or chives for a burst of freshness and color.

6. Chopped Pickles or Olives

For a tangy kick, add chopped pickles or olives to the salad. They provide a nice contrast to the creamy texture.

7. Sliced Radishes

Thinly sliced radishes add a peppery crunch and refreshing taste to the salad.

8. Sprouts or Microgreens

Top with a handful of sprouts or microgreens for a delicate and nutritious addition.

9. Hot Sauce or Chili Flakes

Spice things up with a drizzle of hot sauce or a sprinkle of chili flakes for a touch of heat.

10. Lemon Zest

Grate some lemon zest over the salad for a citrusy zing that brightens up the flavors.

Feel free to mix and match these toppings to create your own unique and flavorful combinations. These additions not only enhance the taste but also add visual appeal to your Keto Egg Salad. Enjoy experimenting with different toppings to find your favorite combination!

FAQ

How many carbs does keto egg salad have?

The carbohydrate content of Keto Egg Salad can vary based on the specific ingredients and quantities used in the recipe. However, here’s an approximate breakdown of the carb content for a typical serving of Keto Egg Salad:

• Eggs (1 large egg): Approximately 0.6 grams of carbs
• Keto-friendly mayonnaise (1 tablespoon): Usually 0 grams of carbs
• Dijon mustard (1 tablespoon): Typically around 0.6 grams of carbs
• Celery (1 stalk, finely chopped): About 1.2 grams of carbs
• Green onions (2 tablespoons, finely chopped): Around 0.9 grams of carbs
• Fresh herbs (2 tablespoons, finely chopped): Generally less than 0.5 grams of carbs
• Optional ingredients like avocado, bacon bits, and pickles will contribute additional carbs based on their serving sizes.

Considering these rough estimates and assuming a standard serving size of Keto Egg Salad, the total carbohydrate content would be around 3-4 grams per serving. However, it’s important to check the nutrition labels of the specific ingredients you use and adjust the carb count accordingly.

Is Keto Egg Salad suitable for a ketogenic diet?

Yes, Keto Egg Salad is indeed suitable for a ketogenic diet. It typically contains ingredients that align with the principles of a ketogenic diet, which emphasizes low-carbohydrate, moderate-protein, and high-fat foods. Here’s why Keto Egg Salad is a good fit for keto:

1. Low-Carbohydrate Ingredients: Eggs, mayonnaise (Keto-friendly), and most vegetables used in Keto Egg Salad are low in carbohydrates, making them suitable for keto.
2. High in Healthy Fats: Keto Egg Salad is rich in healthy fats from sources like eggs and Keto-friendly mayonnaise. These fats are essential for a ketogenic diet as they help maintain ketosis.
3. Moderate Protein: While eggs are a good source of protein, Keto Egg Salad typically contains a moderate amount of protein, which is important to balance with fat intake on a ketogenic diet.
4. Customizable: Keto Egg Salad can be customized to fit keto macros by adjusting ingredient quantities and omitting or adding optional ingredients like avocado or bacon bits.
5. Versatile Serving Options: It can be served in various ways compatible with a ketogenic diet, such as in lettuce wraps, on low-carb bread, or as a standalone dish.

Overall, Keto Egg Salad provides a delicious and satisfying option for those following a ketogenic lifestyle, offering a balance of low carbs, adequate fats, and moderate protein.

How long can I store Keto Egg Salad in the refrigerator?

You can store Keto Egg Salad in the refrigerator for up to 3-4 days. It’s important to keep it in an airtight container to maintain freshness and prevent it from absorbing other odors from the fridge. Additionally, make sure your refrigerator is set at the proper temperature (below 40°F or 4°C) to ensure food safety and prolong the shelf life of the salad. If you notice any signs of spoilage such as an off odor, discoloration, or sliminess, it’s best to discard the salad to avoid any risk of foodborne illness.

Can I add other vegetables to Keto Egg Salad?

Yes, you can definitely add other vegetables to Keto Egg Salad to enhance its flavor, texture, and nutritional profile. Here are some low-carbohydrate vegetables that you can consider adding:

1. Bell Peppers: Add a pop of color and sweetness with diced red, yellow, or green bell peppers.
2. Cucumbers: Add freshness and crunch by incorporating finely chopped cucumbers.
3. Radishes: Slice or dice radishes for a peppery bite and extra texture.
4. Spinach or Kale: Mix in some chopped spinach or kale for added nutrients and a leafy green element.
5. Cherry Tomatoes: Halved cherry tomatoes can add juiciness and a burst of flavor to the salad.
6. Zucchini or Yellow Squash: Dice zucchini or yellow squash for a mild and nutritious addition.
7. Broccoli or Cauliflower: Steam or blanch broccoli or cauliflower florets before chopping and adding them to the salad.
8. Mushrooms: Sautéed or raw mushrooms can provide an earthy flavor and meaty texture.

Feel free to mix and match these vegetables or add others according to your preferences. Just keep in mind to choose low-carbohydrate vegetables to ensure that your Keto Egg Salad remains keto-friendly. Adjust the quantities of vegetables based on your desired flavor balance and texture.

Is Keto Egg Salad high in calories?

The calorie content of Keto Egg Salad can vary based on several factors, including the ingredients used, portion sizes, and any additional toppings or mix-ins. However, Keto Egg Salad is generally not considered high in calories compared to many other dishes. Here’s a breakdown of the approximate calorie content of the main ingredients in Keto Egg Salad:

1. Eggs (boiled and chopped, 1 large egg): Around 70-80 calories per egg.
2. Keto-friendly mayonnaise (1 tablespoon): Approximately 100-110 calories per tablespoon.
3. Dijon mustard (1 tablespoon): Typically around 5-10 calories per tablespoon.
4. Vegetables like celery, green onions, and fresh herbs: Very low in calories, usually contributing less than 10-15 calories per serving.
5. Optional ingredients like avocado, bacon bits, and pickles: Calories can vary significantly based on serving sizes and types of ingredients used.

When combined, a standard serving of Keto Egg Salad (without additional toppings) may range from approximately 200 to 300 calories per serving. This makes it a moderate-calorie option, especially considering its high fat content, which contributes to satiety and can help keep you feeling full for longer periods.

It’s important to note that the calorie content can vary based on individual recipes and ingredient choices, so it’s always a good idea to check the nutrition labels and calculate the calories based on your specific recipe and portion sizes.