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    Home » Recipes » Keto Recipes

    Keto Egg Salad Recipe (Low Carb, Gluten Free, Paleo, Whole30)

    Updated: Nov 6, 2023 by: Summer Yule · This post contains affiliate links. · 4 Comments

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    keto egg salad

    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!

    keto egg salad lettuce wraps

    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
    • ⭐ Benefits
    • 🥘 Keto Egg Salad Ingredients
    • 🍽 Equipment
    • 🔪 How to Make Keto Egg Salad
    • ️🌡️ Egg Salad Storage
    • 🥚 What to eat with egg salad?
    • 💭 Expert Tips from a Dietitian
    • FAQs
    • 👩🏻‍🍳 Other Keto Egg Recipes
    • 📖 Recipe
    • 💬 Comments

    📋 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.

    keto egg salad ingredients

    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

    keto egg salad directions

    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.

    egg salad low carb

    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.

    healthy egg salad meal

    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)
    egg salad sides

    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

    How to make keto egg salad no mayo?

    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.

    How to eat egg salad without bread?

    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.

    What can you eat for breakfast on keto other than eggs?

    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.

    How to make vegan keto egg salad?

    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.

    How many eggs can I eat on keto?

    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.)

    egg salad lettuce wrap

    👩🏻‍🍳 Other Keto Egg Recipes

    Want more keto recipes with eggs? Here are some dishes to try next:

    • Healthy Cobb Salad Recipe
    • Air Fryer Egg Cups
    • Keto Mini Quiche
    • High Protein Crustless Quiche

    Have you checked out the collection of Keto Recipes yet?

    📖 Recipe

    Watch How to Make It!

    keto egg salad

    Keto Egg Salad Recipe

    Summer Yule
    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.
    5 from 2 votes
    Rate Recipe Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Dinner, Lunch
    Cuisine American
    Servings 4
    Calories 206 kcal

    Equipment

    • 1-Cup Food Storage

    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)
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    Don't be a stranger! 😊If you love this recipe, please come back and leave a rating. This helps readers and I'd love to hear from you. Thank you ❤️

    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?
    Save this Recipe Saved!

    Notes

    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, cheese, 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).
    Nutrition information is for one serving of the egg salad without lettuce wraps.

     

    nutrition info 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 inaccurate, so please don't sweat the numbers too much.

    Nutrition

    Calories: 206kcalCarbohydrates: 0.2gProtein: 9gFat: 18.5gSaturated Fat: 3.8gFiber: 0.1gCalcium: 4.3% DVIron: 6% DV
    Keywords dairy free egg salad, egg salad, egg salad keto, egg salad low carb, gluten free egg salad, homemade egg salad, keto egg salad, low carb egg salad, Paleo egg salad, whole30 egg salad
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    Photo of Summer Yule, MS, RDN
    Summer Yule

    Hello! I'm Summer, a registered dietitian and home chef who loves to cook, eat, and create high quality content for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂

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    Reader Interactions

    Comments

    1. takia police says

      June 26, 2023 at 9:18 pm

      Can I just put a scoop of egg salad on top of some lettuce instead ?

      Reply
      • Summer Yule says

        June 27, 2023 at 10:12 am

        Of course!

        Reply
    2. jacqueline says

      January 30, 2022 at 4:34 pm

      Add dill pickle relish, chopped green onion, diced celery, some mustard and a handful of chopped jarred lupine beans (for extra protein)!

      Reply
      • Summer Yule says

        January 30, 2022 at 6:54 pm

        Hi Jacqueline, that sounds AMAZING! Love all those additions and especially the lupini beans! Thanks so much for sharing your ideas 🙂

        Reply

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