Keto Egg Salad is a delicious, filling, and nutritious dish ideal for low-carb lunches and snacks. Composed of hard-boiled eggs as a main ingredient, it’s loaded with protein, healthy fats, and key nutrients such as choline, which are good for your brain health. The eggs are chopped and mixed with mayonnaise, mustard, and seasonings for a smooth but gently chunky texture, rich and easy to love.
Combine it with chopped celery, green onions, pickles, or fresh herbs like dill or parsley for a punch of flavor and some added crunch. A pinch of paprika or cayenne will provide a gentle kick, while you can fold in avocado for extra creaminess and nutrition. It is tangy, savory, creamy, and perfectly balanced in flavor, which makes it is a very versatile and tasty dish.
You can serve keto egg salad in so many different ways: in lettuce wraps, as avocados with egg salad stuffing, on low-carb bread, or just with a fork straight from the bowl. It’s also a great meal-prep dish; it holds up in the refrigerator beautifully and may even taste better after the flavors have had time to befriend one another. Fast, cheap, and easy, keto egg salad is a classic and a hit for any low-carb lifestyle that lends itself so well to the ketogenic diet comfort food eating style!
Keto Egg Salad Recipe
Ingredients
Equipment
Method
- Place eggs into a saucepan and pour in water - just enough to cover the eggs. Turn off the heat, cover and let sit for 12 minutes. Transfer to ice water, then peel.
- Cut eggs into pieces using a knife or mash with a fork.
- Combine mayonnaise, mustard, lemon or pickle juice, salt, pepper, and paprika to taste in a bowl.
- Fold in the chopped eggs, plus the chives and celery if using. Mix gently until coated.
- Refrigerate to allow the flavors to meld and infuse, at least 20 minutes or up to an hour before serving.
Notes
Flavour Profile of Keto Egg Salad
- Mild & Savory- Eggs give a subtle, umami taste that goes well with a lot of go for sandwich fillers.
- Tangy & Bright- How about a good squirt of mustard, or some fresh lemon juice or a splash of vinegar for added tang?
- Fresh & Crunchy- Some fresh celery, and chive or onion can give crisp texture and freshness.
- Customizable Layers- You can add flavor, and you can add variety by tossing in paprika or dill or even avocado to give depth.
Keto Egg Salad Nutrition and Calories
| Nutrient | Amount per Serving |
| Calories | 220–250 kcal |
| Total Fat | 20–22 g |
| Saturated Fat | 4–5 g |
| Protein | 10–12 g |
| Total Carbohydrates | 2 g |
| Dietary Fiber | 0 g |
| Net Carbs | 2 g |
| Sugar | <1 g |
| Cholesterol | 370 mg |
| Sodium | 250 mg |
FAQs
Q1. Is egg salad keto-friendly?
A1. Yes — eggs, mayo, and low-carb seasonings (more on that below in the tips) make it perfect for keto.
Q2. How many carbs are in Classic keto egg salad?
A2. About 2 net carbs.
Q3. Can you make egg salad without mayo?
A3. Yes — swap in avocado, Greek yogurt or sour cream.
Q4. How long can you keep egg salad in the refrigerator?
A4. 3 to 4 days, in a sealed container.
Q5. Can I freeze egg salad?
A5. Not advised — eggs and mayo don’t freeze well, and may become runny once thawed.
Hi, I’m Candice Knauer!
I’m passionate about creating delicious, healthy meals that make the keto lifestyle simple and enjoyable. What started as my personal journey into low-carb cooking has grown into a collection of recipes that I love sharing with others who want to feel their best while still enjoying great food.