A super easy keto egg salad with creamy keto mayonnaise.
Perfect for the weekly lunch meal prep and your high-protein low-carb diet.
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The keto egg salad
This easy keto egg salad is quick and easy to make and it’s made with 2 simple ingredients.
It’s the perfect one-dish recipe that you can serve as a side salad for barbecues, take to work or school for lunch, or is great just by itself for a high-protein snack.
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Are eggs keto?
Eggs are the best friend to anyone on a keto diet, low-carb diet, or high-protein low-carb diet.
Eggs are high-protein, low-carb, and contain delicious healthy fats.
Eggs are a versatile course of protein because they can be used in sweet or savory recipes, and can be enjoyed as a meal or a high-protein snack.
Eggs can be served so many ways, boiled eggs, scrambled eggs, poached eggs, fried eggs, crepes, and pancakes …For more egg recipes, take a look at Paleo Scotch Eggs.
You don’t need expensive protein powders, an egg packs a nutritional punch when you understand what a complete protein they are.
The best keto mayonnaise
Try making it with my easy homemade mayonnaise, which is free of seed oils. Once you discover how homemade mayonnaise only takes less than 1 minute to make, you will never go back to store-bought again.
In the recipe for easy keto egg salad below, I use curry powder because this is my favorite flavor, but you could easily replace this with chopped fresh parsley, celery, grated carrots, prawns, crab, or even bacon pieces.
Creamy Low-Carb Egg Salad Recipe
Ingredients
- 12 eggs – medium hard boiled
- 125 ml full fat mayonnaise
- 1 tsp curry paste/powder to taste
Instructions
- To make the boiled eggs, place the eggs in a saucepan and cover with COLD water.
- Turn the heat on and once the water begins to boil, let them boil for 7 minutes.
- Drain and cover with cold water to stop them from cooking further.
- Once cool, peel and chop the eggs into small pieces.
- Mix the eggs, mayonnaise and curry powder.
- Serve with chopped fresh parsley.
Video
Nutrition
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Since I usually eat egg salad on bread, any serving suggestions for this aside from just plain or dipping it with celery sticks?
(Sorry… Haven’t low-carbed much.)
Either on its own is yum, with celery sticks, cheese sticks or on a salad. Or add other things to bulk it up such as peppers, olives, raw mushrooms, or even in a lettuce ‘cup’ instead or a wrap. 🙂
Please tell me why you want this egg salad made with full fat mayonnaise? I’m confused.
Read this page on Why High Fat – when we increase the healthy fats in our diet, we decrease our hunger and increase our satiety. Healthy fats are full of fat soluble vitamins such as A, D, E and K. And avoid seed oils in mayonnaise such as canola oil, sunflower, soy etc. Too high in inflammatory omega 6.
I believe its because you should stay away from any low fat products as they are higher in carbs and sugar. Making your own is even better.
In college my roommate sliced an avocado and added some onion, salt and vinegar. It was wonderful
I like tuna in my egg salad. It adds protein and flavor.
After a lifetime of egg salad sandwiches on bread, I now generally eat mine with a spoon. On rare occasion I put it on a pieces of low carb pita (I use the Mission Carb Balance ones), but once I got over the idea that it had to be a sandwich I found I enjoy egg salad, chicken salad, ham salad, etc just fine without the bread. For a snack I usually eat just the egg salad, for a meal I add olives or cheese or something else on the side.
Egg salad is delicious as stuffing for a big juicy tomato
Love, love, love egg salad! Eat it weekly, with a spoon? since I have been carefully tracking carbs the past 3 weeks 8lbs gone, and sometimes I add some avocado to it, fills me up the rest of the day.
How much egg salad can you eat for a Meal or snack? How Many eggs at a time? Help!
Eat until full but learn not to overeat. Learn to really understand the difference between hunger and appetite. The fat in this egg salad will be enough to make you full for a very long time. Remember we are not a high protein diet, moderate protein. As an example I may eat a couple of eggs at a time but with plenty of healthy fats to keep me satiated.
This salad is so quick, so easy, so tasty… just great for lunch, which we find the hardest meal to keep tasty and interesting when you are eating low carb. We have been eating this way for seven years now and this is by far the best website I have ever found! So thank you so much for sharing all your knowledge and especially your recipes. And so great that you are a kiwi too, as we can easily find all the ingredients. When we first went low carb high fat on retirement seven years ago, [at the encouragement of our adult sons], both my husband and I lost 20+ kg each… but keeping to it can be challenging when most around you do not believe this is a good healthy way to eat! Your website has given our ‘getting boring’ cooking a great new lease of life! Any tips and recipes for food when we are multi-day tramping would be great, as I find it very difficult to stay low carb at the same time as packing up five days food with the lightest weight possible… usually resort to more carbs. Thank you again, I am loving your website and emails 🙂
Denise you are so incredibly lovely. Please thank your sons for encouraging you to try LCHF. What a wonderful result losing 20kg plus each. That has got to improve your health and make your tramping expeditions easier. Incredible.
As for snacks you can carry, what about vacuum packed salami, tinned tuna, nuts, seeds, sugar free spiced almonds, grain free granola bars, crackling, jerky, berry sponge, and of course, a tiny bottle of olive oil.
I’m so glad your enjoying my recipes, I try to make them with simple ingredients with nothing that is hard to find. Enjoy your next tramp in the wilderness, LCHF style.
Totally agree. Best site in my opinion too. Great recipes!
Which mayo do you suggest?
I make my own, I try to avoid all seed/vegetable oils. Give it a go. Once you make it once you’ll never go back to store bought. it takes about 30 seconds. Here’s the recipe.
Hi, I am new to your website… you say crepes are a good way to use eggs for LCHF… do you have a crepe recipe that you recommend?
There is this recipe for crepes, or this recipe for egg wraps (soon to be updated with new images and a video too).
Can you substitute greek yoghurt for the mayo??
Yes, that would be a beautiful sharp taste.
Can greek yoghurt replace heavy cream/sour cream in recipes as a general rule?
It really depends on what the recipe is. Some recipes that require cooking, the Greek yogurt will split.
This salad is yummy eaten out of a capsicum / pepper cup. Cut top off pepper and carefully deseed, fill with egg salad and enjoy. Also good with chicken salad.
Before I recently started going low-carb, I used to make my egg salad using mustard as well. Is mustard not allowed and that’s why you don’t use it? Or do you just in general not use mustard in it? Sorry, I’m new 🙂 Thanks!
This is just a basic egg salad, you can add whatever flavours or spices you love. I use mustard powder all the time, I avoid the pre-made mustards in a squeeze bottle as many of them have a high sugar or wheat content.
I also new to low carb diet.
What is a serving size once the dish is made?
The recipe states serves 4, but how much you want to eat and enjoy depends on whether you serve this as a side dish or as a complete lunch where you may want a larger portion. Or serve with a leafy green salad too.