If you’re on a keto diet, you know how crucial it is to find meals that are both delicious and low in carbs. Egg salad is a fantastic option—it’s versatile, easy to make, and packed with protein. I’ve gathered 10 easy keto egg salad recipes that will not only satisfy your taste buds but also keep you on track with your dietary goals.
From classic recipes to creative twists, these egg salads are perfect for any meal of the day. Whether you’re looking for a quick lunch or a flavorful side dish, these recipes have got you covered. Let’s dive into these tasty keto-friendly options that’ll make your meal planning a breeze.
Benefits Of Keto Egg Salad
Keto egg salad offers several benefits that make it a popular choice for those following a ketogenic diet. Each serving typically fits within the low-carb guidelines of keto while providing essential nutrients.
- High in Protein Eggs contain about 6 grams of protein each, making egg salad a great protein source for muscle repair and maintenance. Protein also promotes satiety, helping you feel full longer.
- Low in Carbs Traditional egg salad recipes contain zero grams of carbohydrates. Even with add-ins, such as avocados or celery, the carb count remains low, making it suitable for a keto lifestyle.
- Rich in Healthy Fats Mayonnaise, often used in egg salad, is high in healthy fats essential for ketosis. Avocado and olive oil, possible alternatives, also increase the healthy fat content.
- Packed with Vitamins and Minerals Eggs are rich in vitamins A, B12, and D, plus minerals like selenium and phosphorus. These nutrients support various bodily functions, including energy production and immune health.
- Versatile and Easy to Prepare Egg salad can be made quickly with minimal ingredients and can be customized easily. You can add various low-carb ingredients (such as cheese, herbs, or bacon) to tailor it to your taste preferences.
Including keto egg salad in meal planning simplifies sticking to a ketogenic diet by providing a nutritious, satisfying, and versatile option.
Recipe 1: Classic Keto Egg Salad
This classic keto egg salad offers a timeless and satisfying option for those on a ketogenic diet, blending simplicity with flavor.
Ingredients
- 6 hard-boiled eggs
- 1/4 cup mayonnaise
- 1 tbsp Dijon mustard
- 2 tbsp finely chopped chives
- Salt and pepper to taste
Instructions
- Prepare Eggs: Peel and chop the hard-boiled eggs, placing them in a medium-sized bowl.
- Mix Dressing: In a small bowl, combine mayonnaise, Dijon mustard, and chopped chives.
- Combine Ingredients: Gently fold the dressing into the chopped eggs until evenly coated.
- Season: Add salt and pepper to taste.
- Serve: Chill the egg salad in the refrigerator for 30 minutes before serving for best flavor.
Recipe 2: Avocado Keto Egg Salad
This Avocado Keto Egg Salad combines creamy avocado with protein-rich eggs, resulting in a flavorful and nutritious meal.
Ingredients
- 4 hard-boiled eggs
- 1 large ripe avocado
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh chives, finely chopped (optional)
Instructions
- Peel and chop hard-boiled eggs into small pieces.
- Halve the avocado, remove the pit, and scoop the flesh into a bowl.
- Mash the avocado to your desired consistency.
- Add mayonnaise, Dijon mustard, lemon juice, salt, and pepper to the avocado. Mix until well combined.
- Gently fold in the chopped eggs.
- Sprinkle chopped chives on top if using.
Serve immediately or store in the fridge for up to one day.
Recipe 3: Spicy Keto Egg Salad
This Spicy Keto Egg Salad adds a zesty kick to the classic keto meal. Perfect for those who enjoy bold flavors and a little extra heat.
Ingredients
- 6 hard-boiled eggs, chopped
- 1/2 cup mayonnaise
- 1 tbsp Dijon mustard
- 1 tbsp hot sauce
- 1 jalapeño, finely chopped
- 2 green onions, sliced
- 1/2 tsp smoked paprika
- Salt and pepper to taste
Instructions
- Combine eggs, mayonnaise, Dijon mustard, and hot sauce in a mixing bowl.
- Add jalapeño, green onions, and smoked paprika to the bowl, then mix until ingredients are well combined.
- Season with salt and pepper to taste, then stir gently.
- Refrigerate the egg salad for at least 30 minutes to allow flavors to meld.
- Serve chilled on a bed of lettuce or as a filling in keto-friendly wraps.
Recipe 4: Keto Egg Salad With Dill
Keto Egg Salad With Dill offers a refreshing twist on the classic salad, adding fresh herbs to enhance the taste and aroma.
Ingredients
- 6 hard-boiled eggs, chopped
- 1/4 cup mayonnaise
- 1 tablespoon mustard
- 1 tablespoon fresh dill, finely chopped
- 1/4 cup celery, diced
- 1/4 cup red onion, diced
- Salt and pepper to taste
- 1 tablespoon lemon juice (optional)
Instructions
- Place the chopped hard-boiled eggs in a mixing bowl.
- Add the mayonnaise and mustard to the eggs.
- Mix in the finely chopped dill, diced celery, and red onion.
- Season with salt and pepper.
- Add a tablespoon of lemon juice if desired.
- Stir until everything’s well combined.
- Chill the salad in the refrigerator for at least 30 minutes before serving.
Serve on lettuce wraps or keto-friendly bread for a satisfying, low-carb meal.
Recipe 5: Creamy Keto Egg Salad
Enjoy a satisfying, creamy keto egg salad perfect for quick meals. This recipe ensures high protein and low carbs while delivering rich flavor.
Ingredients
List of ingredients:
- 6 hard-boiled eggs, chopped
- 1/2 cup mayonnaise
- 1 tbsp mustard
- 1 tbsp apple cider vinegar
- 1 stalk celery, finely chopped
- 1/4 cup diced red onion
- 1 tsp paprika
- Salt and pepper to taste
Instructions
Steps to prepare the Creamy Keto Egg Salad:
- Combine the chopped eggs, mayonnaise, and mustard in a large bowl. Mix until well blended.
- Add the apple cider vinegar, celery, and red onion to the mixture. Stir to distribute evenly.
- Sprinkle paprika, then season with salt and pepper according to your taste preference.
- Chill the egg salad in the refrigerator for at least 30 minutes before serving.
Serve the creamy keto egg salad on lettuce wraps or inside a halved avocado for a nutritious and filling ketogenic meal.
Recipe 6: Keto Egg Salad With Pickles
This keto egg salad with pickles combines creamy eggs with crunchy pickles, creating a unique, protein-packed dish. It’s perfect for a quick, low-carb lunch.
Ingredients
- 6 hard-boiled eggs
- 1/2 cup mayonnaise
- 1/4 cup diced dill pickles
- 1 tbsp pickle juice
- 1 tsp yellow mustard
- 1/4 tsp paprika
- Salt and pepper to taste
Instructions
- Peel and chop the hard-boiled eggs.
- In a large bowl, combine mayonnaise, diced dill pickles, pickle juice, and mustard.
- Add chopped eggs to the bowl and mix until everything is well-coated.
- Season with paprika, salt, and pepper.
- Serve immediately or chill in the refrigerator for enhanced flavor.
This recipe provides a delightful blend of textures and flavors while keeping the carb count low.
Recipe 7: Keto Egg Salad Lettuce Wraps
These Keto Egg Salad Lettuce Wraps offer a refreshing low-carb meal option. They combine the creamy goodness of egg salad with crispy lettuce.
Ingredients
- 6 hard-boiled eggs, chopped
- 1/4 cup mayonnaise
- 1 tsp Dijon mustard
- 1/2 tsp apple cider vinegar
- 1/4 cup finely chopped celery
- 2 tbsp finely chopped green onions
- 1/4 tsp paprika
- Salt and pepper to taste
- Romaine or butter lettuce leaves for wrapping
Instructions
- Combine chopped hard-boiled eggs, mayonnaise, Dijon mustard, and apple cider vinegar in a large bowl.
- Add finely chopped celery, green onions, paprika, salt, and pepper. Stir well until mixed thoroughly.
- Place a spoonful of egg salad onto each lettuce leaf.
- Wrap the lettuce around the filling, securing with a toothpick if needed.
- Serve immediately or store in an airtight container in the fridge for up to 2 days.
Recipe 8: Keto Deviled Egg Salad
Use this Keto Deviled Egg Salad recipe to create a creamy, tangy dish. It combines classic deviled egg flavors with the convenience of an egg salad, perfect for a low-carb meal.
Ingredients
- 6 hard-boiled eggs, peeled and chopped
- 1/4 cup mayonnaise
- 1 tsp Dijon mustard
- 1 tbsp apple cider vinegar
- 1/4 tsp paprika
- Salt and pepper, to taste
- 1 tbsp chopped chives
- 1 tbsp chopped celery
Instructions
- Chop Eggs: Place the chopped hard-boiled eggs in a mixing bowl.
- Mix Dressing: In a separate bowl, blend mayonnaise, Dijon mustard, apple cider vinegar, paprika, salt, and pepper until smooth.
- Combine Ingredients: Pour the dressing over the eggs. Add the chopped chives and celery.
- Stir Gently: Mix everything until the eggs are well coated. Adjust seasoning if needed.
- Serve or Store: Serve immediately or refrigerate for up to 3 days for a quick keto-friendly snack.
This recipe maintains the creamy and tangy essence of deviled eggs while being easy to prepare.
Recipe 9: Keto Cucumber Egg Salad
Keto cucumber egg salad offers a refreshing twist to your usual egg salad. It’s both light and satisfying, perfect for a low-carb diet.
Ingredients
- 6 hard-boiled eggs, chopped
- 1 cucumber, diced
- 1/4 cup mayonnaise
- 1 tsp Dijon mustard
- 1 tbsp fresh dill, chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp lemon juice
Instructions
- Combine chopped eggs and diced cucumber in a large bowl.
- Mix mayonnaise, Dijon mustard, fresh dill, salt, black pepper, and lemon juice in a separate bowl.
- Pour the dressing over the egg and cucumber mixture, stirring gently until evenly coated.
- Serve immediately, or refrigerate for up to 2 days.
Conclusion
Exploring these keto egg salad recipes has been a delightful journey. They not only cater to low-carb diets but also bring variety and flavor to everyday meals. Whether you’re a fan of the classic deviled egg twist or prefer the refreshing cucumber version there’s something for everyone. These recipes are easy to prepare and perfect for meal prepping. So next time you’re looking for a quick and keto-friendly meal give these egg salads a try. Your taste buds and your diet will thank you.