Keto Egg Salad Recipe

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

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Prep Time 5

Total Time 5

Course Dinner, Lunch

Cuisine American

Servings 4

Calories 206 kcal

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?

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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

Calories: 206kcalCarbohydrates: 0.2gProtein: 9gFat: 18.5gSaturated Fat: 3.8gFiber: 0.1gCalcium: 4.3% DVIron: 6% DV