Is egg salad good for weight loss? Egg salad may help weight loss if you 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 low carb meal of this healthy egg salad recipe and veggies provides protein and low-calorie volume for staying power. 

⭐ Egg Salad for Weight Loss 

What are the ingredients for weight loss egg salad? Here’s what you need for this easy recipe: 

• 6 large hard boiled eggs 
• ¼ cup chipotle lime mayonnaise (store-bought or homemade) 
• Salt and pepper (to taste) 

Get a printable recipe card below!  

I also recommend having some butterhead lettuce on hand to use for keto egg salad wraps. Primal Kitchen mayo is a good option if you want a Whole30 or Paleo meal. Chipotle mayo works wonders in egg salad, eliminating the need for assorted herbs and spices. 

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 egg salad with bacon and cheese if you’re feeling indulgent. Or try egg salad with pickles for a tangy twist.  

Cream cheese, sour cream, and yogurt are some other ways to make egg salad creamier. A sprinkle of chives or scallions on top adds that great onion flavor. Dijon mustard, capers, and olives are some other super add-ins. Don’t be afraid to customize this recipe to make it your own. 

The equipment needed for this keto egg salad recipe includes a large mixing bowl, 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!) 

People have varied dietary preferences when they lose weight (low calorie, high protein, low fat, etc.). Here’s how to modify this recipe to fit these different diets. 

Low Calorie Egg Salad 

The easiest way to make egg salad low calorie is to use a substitute for mayo. Make low calorie egg salad without mayo with plain low fat Greek yogurt or my low-calorie vegan chipotle mayo (which is made with tofu). 

To make low calorie egg salad with mayo, use hard-boiled egg whites in place of the whole eggs. You could also use a mix of whole eggs and egg whites for better flavor. 

High Protein Egg Salad

Make egg salad high protein by using tofu mayo or making egg salad with Greek yogurt instead. Egg white salad is higher in protein than egg salad made with whole eggs. However, egg yolks contain most of the nutrients in eggs outside of protein, so I recommend using them. 

Low Fat Egg Salad

One simple way to make egg salad low fat is to use low fat mayo instead of full fat. My vegan chipotle mayo and nonfat plain Greek yogurt are two more low fat mayo substitutes. Another way to make low fat egg salad (and lower cholesterol) is to make egg salad with egg whites instead of whole eggs. 

You may have noticed that the options to make low calorie, low fat, and high protein egg salad are very similar. Often, diets that promote satisfying foods for weight loss encourage similar dietary patterns. 

✨ Egg Salad Recipe for Weight Loss 

Here are the step-by-step instructions to make easy egg salad for weight loss: 

1. How to hard boil eggs: Put the eggs in a pot and cover them with water. Put the pot over medium heat on the stovetop, and let it come to a boil. After the pot comes to a boil, set the timer for 10 minutes. 

2. 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.) 

3. Make the 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 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 and low calorie egg salad wrap- so good! 

Egg Salad Shelf Life

Egg salad can be kept in an airtight container in the fridge for up to 3-4 days. I like to pack leftovers 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. 

➕ How many calories in egg salad without bread? 

How many calories in egg salad? One serving of this keto egg salad recipe has 206 calories, 0.1 grams net carbs, 3.8 grams saturated fat, and 9 grams protein. This nutrition information is for the egg salad only, without bread, lettuce wraps, or side dishes. 

🥚 Ways 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 low carb egg salad sandwiches with low carb bread or a low carb wrap. 

In the photo, 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 side dishes for egg salad: 

• Refrigerator Dill Pickles (No Sugar) or Cucumber Slices 
• Mini Bell Peppers 
• Cloud Bread with Greek Yogurt 
• Keto Crackers 

FAQs 

How to make egg salad no mayo? 

Instead of mayo, try making avocado egg salad with guacamole. This will give you the creaminess mayo would, plus heart healthy fats, vitamins, minerals, and fiber from the avocado. 

Is it OK to eat egg salad everyday? 

For most people, it is fine to eat some egg salad or other egg dishes daily. However, it’s important that we don’t eat one food so much that it crowds out other healthy foods (and nutrients) in the diet. In general, the healthiest diets are balanced nutritionally with a variety of foods. 

Why does egg salad have so many calories? 

The main source of calories in most classic egg salad recipes is mayonnaise. Mayo typically provides 90-100 calories per tablespoon, almost as much as in a tablespoon of butter. 

👨‍🍳 More Egg Recipes 

Now that we’ve answered is egg salad healthy for weight loss, why not try these other delicious egg recipes too? 

• Keto Deviled Eggs 
• Air Fryer Eggs 
• Soft Boiled Eggs in Air Fryer 
• Poached Eggs in Air Fryer 
• Meal Prep Salads for Weight Loss 
• Air Fryer Egg Cups 
• Keto Mini Quiche 
• High Protein Crustless Quiche 

You may also enjoy these ideas for High Volume Low Calorie Meals, including a tasty chicken salad. 

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