Is egg salad low carb? This easy keto egg salad is! We’re using sugar-free mayo for a twist on classic egg salad that’s keto approved with zero carbs! You only need four ingredients to make my delicious low carb egg salad. You’ll love this keto deviled egg salad that’s also Paleo, Whole30, and gluten free. It’s the best keto egg salad, and perfect for meal prepping!
This Paleo egg salad has all the flavor of my Keto Deviled Eggs in a form that’s easier to take to work. The secret ingredient that pulls everything together is chipotle lime mayo. You can use Primal Kitchen’s version or go all out and make homemade Chipotle Lime Mayo.
Either way, this mayo-based salad is so good. And you can customize it in so many different ways while keeping it ketogenic diet-friendly.
Want some crunch? Add chopped celery to your egg salad.
Prefer more heat? Some finely chopped jalapeno may be just what you need.
You could also make keto egg salad with bacon and cheese if you’re feeling indulgent. Or try keto egg salad with pickles. (But make sure to use dill pickles for keto; bread and butter varieties and other sweet pickles have sugar added.)
Cream cheese, sour cream, and yogurt are some other ways to make egg salad creamier. A sprinkle of chives on top adds that great onion flavor. Dijon mustard, capers, and olives are some other super add-ins.
What I’m saying is, you have options. Don’t be afraid to take this basic keto egg salad recipe and make it your own!
Jump to:
📋 Calories, Net Carbs, Protein
How many carbs in egg salad? How many calories in egg salad? One serving of this keto egg salad recipe has 206 calories, 0.1 grams net carbs, and 9 grams protein. This nutrition information is for the egg salad only, without lettuce wraps or side dishes.
⭐ Benefits
What are the benefits of making keto egg salad? Here are some reasons to love this fast keto recipe:
- Healthy egg salad recipe: Eggs are a source of high-quality protein and are a good source of the antioxidant vitamin A. They’re also one of the best sources of an essential nutrient called choline. In addition, eggs provide lutein, a carotenoid that’s important for eye health.
- Easy egg salad meal prep: Keto egg salad is a quick lunch option for weekdays that’s easy to pack. Whip up a batch the next time you meal prep!
- Low calorie egg salad: Though it contains some high fat ingredients, one serving of this egg salad is only about 200 calories. Learn how to turn this keto salad into a filling, low calorie meal below.
- Vegetarian protein: Eggs are one of the few sources of keto protein that are also vegetarian. (Cheese, lupini beans, and black soy beans are a few others.)
- Saves money: Eggs are a relatively cheap source of protein. They really give you a lot of bang for the buck nutritionally.
- Delicious: It’s kind of amazing how you can make something so tasty with so few ingredients. Chipotle mayo works wonders in egg salad, eliminating the need for assorted herbs and spices.
🥘 Keto Egg Salad Ingredients
What are the ingredients for keto egg salad? Here’s what you need:
- Hard boiled eggs
- Chipotle lime mayonnaise
- Salt and pepper
I also recommend having some butterhead lettuce on hand to use for keto egg salad wraps. You will need a to use a Paleo and Whole30 compatible mayo. Primal Kitchen mayo is a good option.
As always, quantities of specific ingredients are located in the recipe card at the bottom of the post!
🍽 Equipment
To make this keto egg salad recipe, you need a medium-sized bowl, a fork, and 1-cup food safe containers with lids. (The containers are only necessary if you want to package individual portions for meal prepping. They’re nice to have!)
🔪 How to Make Keto Egg Salad
To hard boil eggs, put them in a pot and cover them with water. Put the pot over medium heat on the stovetop, and let come to a boil. After the pot comes to a boil, set the timer for 10 minutes.
When the time is up, drain the eggs and rinse them in cold water to cool them quickly. This will get you hard-boiled eggs with firm yolks, perfect for egg salad. (As much as I love jammy eggs, they aren’t the best for egg salad.)
Once the eggs are cooled, peel them. Put them in a medium-sized bowl and mash them well with the back of a fork. Stir in the mayo, salt, and black pepper.
Can you believe we’re done making keto egg salad already?!? Layer two butterhead lettuce leaves on top of each other, and spoon a little egg salad down the middle. Enjoy your low carb keto egg salad wrap- so good!
️🌡️ Egg Salad Storage
Keto egg salad can be kept in a covered container in the refrigerator for up to 3-4 days. I like to pack leftover egg salad in individual portions, so they’re ready to grab and go when needed.
Can you freeze egg salad? No, the mayonnaise will separate with freezing and thawing. Egg salad is best made fresh.
🥚 What to eat with egg salad?
There are so many delicious low carb foods to eat with egg salad! In the photos, I paired the salad with celery sticks, carrots, grape tomatoes, and cheese (for calcium and more protein). It made a colorful and tasty meal for under 500 calories.
Here are a few more keto sides for egg salad:
- No Cook Refrigerator Pickles or Cucumber Slices
- Mini Bell Peppers
- Cloud Bread with Greek Yogurt
- Keto Crackers
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). Egg salad typically contains egg, a high-quality protein, plus mayo, an added fat. So, here’s the million-dollar question...
Is egg salad good for weight loss?
I consider egg salad helpful for weight loss if you can use it in nutritious and low-calorie meals that keep you full. Regardless of whether you’re on a keto diet or not, you need to maintain a calorie deficit to lose weight. A keto meal of egg salad and veggies provides protein and low-calorie volume for staying power.
Here’s what to pack with your egg salad to turn it into a low carb meal prep under 500 calories:
- 2 celery sticks (halved)
- 2 carrots (sliced into sticks)
- 3 ounces grape tomatoes (85g)
- 1.5 ounces cheese cubes (43g)
On the other hand, if you wanted a higher-energy meal, add some whole grain crackers or bread. You can also add some fruit on the side, such as an apple or an orange. These are easy add-ons for family members who aren’t on keto and who need higher calorie meals.
If you're looking to reduce your intake of saturated fat, try skipping the cheese in the above meal and use non-fat Greek yogurt instead of mayo in the egg salad. Eating more fiber is another way to help lower your blood cholesterol. Here’s a chicken salad to try that’s packed with fiber from veggies (skip the oranges to make it keto).
FAQs
Instead of mayo, try making keto egg salad with avocado or guacamole. This will give you the creaminess mayo would, plus heart healthy fats, vitamins, minerals, and fiber from the avocado.
My favorite way to eat egg salad without bread is in lettuce cups or lettuce wraps. You can use collard greens, romaine, butter lettuce, or your favorite leafy greens. You can also make a keto egg salad sandwich with low carb bread or low carb wrap.
Plain Greek yogurt, berries, and breakfast meats (sausage, bacon, Canadian bacon) are some no egg keto breakfast options. This Keto Blueberry Smoothie with cottage cheese is delicious for breakfast! You can also go the non-traditional route and eat your leftover lunches or dinners for breakfast.
To make keto egg salad vegan, you need to substitute for the eggs, and use flavored vegan mayo. Mashed silken tofu seasoned with kala namak (black salt) can work as a vegan hard-boiled egg substitute. Here’s a vegan chipotle mayo that’s also keto diet friendly.
There aren’t technically limitations on the number of eggs you can eat on keto. You could have none or several each day, whatever you have a preference for. That said, I wouldn’t eat so many that they crowd out room for other healthy protein sources in the diet. (P.S. The Egg Fast Diet isn’t something recommended by most medical professionals.)
👩🏻🍳 Other Keto Egg Recipes
Want more keto recipes with eggs? Here are some dishes to try next:
Have you checked out the collection of Keto Recipes yet?
Join our community! Subscribe to the Weekly Newsletter to be kept up-to-date on all of the latest and greatest recipes! You can also follow me on Pinterest, Twitter, Instagram, and YouTube!
The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Keto Egg Salad Recipe
Equipment
Ingredients
- 6 large hard-boiled eggs
- ¼ cup chipotle lime mayo (store-bought or homemade chipotle mayo)
- salt and pepper, to taste
- 1 head butterhead lettuce (for keto egg salad wraps, optional)
Instructions
- To hard boil eggs, put them in a pot and cover them with water. Put the pot over medium heat on the stovetop, and let come to a boil. After the pot comes to a boil, set a timer for 10 minutes. When the time is up, drain the eggs and rinse them in cold water to cool them quickly. Peel the eggs and refrigerate until chilled.
- Put the eggs in a medium-sized bowl and mash them well with the back of a fork. Stir in the mayo, salt, and black pepper.
- For wraps, layer two butterhead lettuce leaves on top of each other, and spoon a little egg salad down the middle.
- Leftover egg salad can be stored in individual portions in the fridge in 1-cup Pyrex containers. Wasn't that easy?
Video
Notes
- 2 celery sticks (halved)
- 2 carrots (sliced into sticks)
- 3 ounces grape tomatoes (85g)
- 1.5 ounces cheese cubes (43g)
Nutrition
This recipe has been updated from 2020 and includes new photos, a recipe video, and more nutrition information. Enjoy!
Leave a Comment