Keto Egg Salad Recipe: Low-Carb, High-Protein Lunch

Egg salad is a classic dish that has stood the test of time due to its simplicity, versatility, and delicious taste. Whether you’re preparing a quick lunch or planning meals for the week, egg salad offers a convenient and satisfying option. When you’re following a ketogenic (keto) diet, traditional egg salad recipes may need some tweaking to ensure they fit your low-carb lifestyle. Enter the Keto Egg Salad Recipe — a creamy, flavorful, and nutrient-dense dish designed specifically for keto enthusiasts.

Keto Egg Salad Recipe: Introduction

This keto version retains all the comfort and taste of the classic egg salad while staying within the macro limits that make the keto diet effective. With healthy fats, high-quality protein, and minimal carbs, this salad is perfect for lunch, a snack, or even a quick dinner. You can serve it in lettuce wraps, over avocado halves, or simply enjoy it with a spoon.

In this comprehensive guide, we’ll walk you through how to prepare the perfect keto egg salad, discuss its nutritional benefits, and provide detailed instructions to help you make it effortlessly.

Prep Time: 10 minutes

Active Time: 15 minutes

Resting Time: 10 minutes (for cooling eggs)

Total Time: 35 minutes

Servings: 4

Calories: Approximately 320 calories per serving

Cuisine: American

Course: Lunch / Dinner / Side Dish

Equipment Needed

• Medium saucepan or pot (for boiling eggs)

• Mixing bowl

• Knife

• Cutting board

• Spoon or spatula

• Measuring spoons

• Colander or bowl for ice bath

Ingredients

• 6 large eggs

• 1/4 cup mayonnaise (use avocado oil-based for a healthier option)

• 1 teaspoon Dijon mustard

• 1 tablespoon chopped fresh chives or green onions

• 1/2 teaspoon garlic powder

• 1/4 teaspoon onion powder

• Salt and black pepper to taste

• 1 celery stalk, finely chopped (adds crunch and fiber with minimal carbs)

• Optional: 1 teaspoon lemon juice (adds brightness)

• Optional garnish: Paprika, additional chives, or fresh dill

Instructions

Step 1: Boil the Eggs

1. Place the eggs in a medium saucepan and cover them with water by at least an inch.

2. Turn the heat to high and bring the water to a rolling boil.

3. Once boiling, cover the pot, remove it from the heat, and let the eggs sit for 10–12 minutes.

4. Drain the hot water and immediately place the eggs in a bowl of ice water for at least 10 minutes. This makes them easier to peel and stops the cooking process.

Step 2: Peel and Chop

1. Once the eggs have cooled, gently tap them on the counter to crack the shell and peel them.

2. Chop the peeled eggs into bite-sized pieces (you can also mash them slightly for a creamier texture).

Step 3: Mix the Dressing

1. In a large mixing bowl, combine the mayonnaise, Dijon mustard, garlic powder, onion powder, salt, and pepper.

2. Stir in the chopped celery and chives (or green onions).

3. If using, add the lemon juice for a tangy kick.

Step 4: Combine and Mix

1. Add the chopped eggs to the dressing mixture.

2. Gently fold the eggs into the dressing until well coated. Be careful not to mash them too much — unless you prefer a smoother texture.

3. Taste and adjust seasoning as needed.

Step 5: Chill (Optional)

• For the best flavor, let the egg salad sit in the refrigerator for 15–30 minutes before serving. This resting time allows the flavors to meld together.

Step 6: Serve and Enjoy

Serve the keto egg salad in various low-carb ways:

• In lettuce wraps

• Over a bed of leafy greens

• On top of cucumber slices

• Stuffed into an avocado half

• With keto-friendly crackers

Nutritional Information (Per Serving)

Note: Nutritional values may vary based on specific ingredients used.

Health Benefits of Keto Egg Salad

• High in Protein: Eggs provide complete protein, essential for muscle repair and satiety.

• Healthy Fats: Keto egg salad is rich in good fats from the mayonnaise and eggs, helping keep you full and energized.

• Low in Carbs: With just about 1.5 net carbs per serving, this recipe is ideal for staying in ketosis.

• Rich in Micronutrients: Eggs are a source of important vitamins such as B12, D, and minerals like selenium and choline.

• Versatile and Meal-Prep Friendly: It keeps well in the fridge for up to 3–4 days, making it a great make-ahead option.

Pro Tips for the Perfect Keto Egg Salad

• Use good-quality eggs: Pasture-raised or organic eggs often have a better flavor and nutrition profile.

• Avocado mayo: Opt for mayonnaise made with avocado oil to avoid inflammatory seed oils.

• Add crunch: Finely chopped celery or pickles add texture and tang without many carbs.

• Spice it up: Add a dash of hot sauce or a pinch of cayenne for a spicy version.

• Make it creamy: Add a spoonful of sour cream or mashed avocado for extra creaminess and fats.

Variations to Try

• Bacon and Egg Salad: Add crumbled cooked bacon for extra flavor and fat.

• Avocado Egg Salad: Mash in half an avocado for a green twist.

• Pickle Lovers’ Egg Salad: Add chopped dill pickles or a splash of pickle juice for tanginess.

• Egg Salad with Cheese: Mix in shredded cheddar or crumbled feta for a savory kick.

Storage and Meal Prep

• Storage: Store in an airtight container in the refrigerator for up to 3–4 days.

• Meal Prep: Make a big batch at the beginning of the week and portion it out for quick lunches or snacks.

• Freezing: Not recommended, as the texture of eggs and mayonnaise can change after thawing.

Conclusion

This Keto Egg Salad Recipe is more than just a simple dish — it’s a staple for anyone looking to enjoy a healthy, delicious, and keto-friendly meal without spending hours in the kitchen. Easy to make, rich in protein and healthy fats, and low in carbs, it’s the ultimate low-carb comfort food that doesn’t compromise on flavor. Whether you’re a keto veteran or just starting your journey, this egg salad will quickly become a go-to recipe in your meal rotation.