Keto Egg Salad

By
Ariane Resnick
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Ariane Resnick
Ariane Resnick is a special diet chef, certified nutritionist, and bestselling author who takes great joy in shattering the image of what, and how, nutritionists eat.
Learn about The Spruce Eats' Editorial Process
Updated on 10/19/21
Tested by
Tracy Wilk
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Tested by Tracy Wilk
Tracy Wilk is a professional pastry chef, recipe developer and chef instructor, and, most importantly, a firm believer in sprinkles.
Learn about The Spruce Eats' Editorial Process
Keto Egg Salad

The Spruce / Eric Kleinberg
Prep: 10 mins
Cook: 0 mins
Total: 10 mins
Servings: 4 servings
Nutrition Facts (per serving)
324 Calories
30g Fat
2g Carbs
10g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 324
% Daily Value*
Total Fat 30g 39%
Saturated Fat 6g 30%
Cholesterol 291mg 97%
Sodium 635mg 28%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 3%
Total Sugars 1g
Protein 10g
Vitamin C 2mg 8%
Calcium 44mg 3%
Iron 1mg 6%
Potassium 164mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Eggs are a keto staple because they have fat and protein but hardly any carbs. Egg salad's chief ingredient besides hard boiled eggs is mayonnaise, which is a perfect keto food. Mayo has no carbs, but does offer a substantial amount of fat per tablespoon.

We use bacon for a crunchy, salty addition instead of celery, and avocado for more robust creaminess and fat. Our enhanced keto egg salad has less than 3 grams of carbs per serving. The recipe is low carb as well as gluten-free. It's high in protein and can serve as vegetarian if you omit the optional bacon. Note that if you opt to remove the avocado from the egg salad, you can also skip the lemon juice. Its main purpose is to keep the avocado from browning too quickly and discoloring the salad.

This quick and easy egg salad will keep well for several days if you make it ahead for meal prepping. It's a good appetizer when served with crudites or keto crackers, and stands up nicely to a keto flax bread or keto almond flour tortilla for more of a standard sandwich preparation.

"I love adding avocado to deli salads—tuna, chicken, egg—it all works and benefits from the extra flavor, fat, and creaminess. This egg salad may have the name ‘keto’ in it, but I think it’s just a delicious egg salad that would be perfect with some crisp veggies, no matter your dietary preferences." —Tracy Wilk

Keto Egg Salad Tester Image
A Note From Our Recipe Tester

Ingredients

  • 6 hard-boiled eggs, shells removed

  • 1/2 cup mayonnaise

  • 1/4 cup mashed avocado

  • 1/4 cup cooked bacon bits, cooled, optional

  • 1 tablespoon yellow or Dijon mustard

  • 1 tablespoon lemon juice

  • 1/2 teaspoon kosher salt

  • 1/8 teaspoon ground black pepper

Steps to Make It

  1. Gather the ingredients.

    Keto Egg Salad ingredients

    The Spruce / Eric Kleinberg

  2. Coarsely chop the eggs until the whites are in 1/4-inch pieces.

    Coarsely chop the eggs on a cutting board

    The Spruce / Eric Kleinberg

  3. Place the eggs in a medium mixing bowl, then add the mayonnaise, avocado, bacon if using, mustard, lemon juice, salt, and pepper.

    egg salad ingredients in a bowl

    The Spruce / Eric Kleinberg

  4. Use a rubber spatula to gently fold together until combined.

    egg salad mixed together with a spatula

    The Spruce / Eric Kleinberg

  5. Serve on its own or as keto-friendly egg salad wraps. Enjoy!

    egg salad in a bowl

    The Spruce / Eric Kleinberg

How to Serve Keto Egg Salad

Serve this egg salad:

How To Make Hard-Boiled Eggs

Use this recipe for perfect hard boiled eggs. You can make them ahead of time, or boil and peel them at least 15 minutes before beginning your egg salad, so that the eggs don't thin the mayonnaise from being too warm.

How to Store

  • Store unused egg salad in a tightly sealed container for 3 to 4 days. It may begin to get runny if stored longer.
  • Egg dishes do not freeze well because they lose texture, so we do not recommend freezing this egg salad.

Are Boiled Eggs Carb Free?

One large boiled egg has .6 grams of carbs. That's about one half of one gram of carbs, making boiled eggs nearly carb-free. As such, boiled eggs are a great choice for the keto diet.

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