Help reach your daily dose of protein with this creamy and savory Keto Egg Salad!
Inspired by my dad’s legendary egg salad, which was the only way I’d touch microgreens and sprouts as a kid, this keto egg salad is packed with savory flavor and protein.
Whether it was broccoli sprouts, cress, or any other miniature plant he found at the market, my dad somehow knew that smashing them between two slices of whole-wheat bread with a creamy egg salad would win me (and my picky siblings) over every time.
This recipe is crafted with the keto diet in mind, avoiding common pitfalls like sweet relish and refined sugar often found in traditional egg salad recipes. Despite the adaptations, this keto egg salad is still creamy, tangy, and packed with freshness thanks to a sprinkle of chives.
Is This Keto Egg Salad Healthy?
Eggs are known as a “complete protein” because they contain all nine essential amino acids that your body needs but cannot produce on its own. Eggs are also rich in protein, making this salad a filling option that keeps you satisfied for longer.
For keto enthusiasts, this recipe is a goldmine of low-carb goodness that can be prepped ahead of time for speedy and delicious breakfasts, lunches, or snacks. Just make sure the brand of mayonnaise you choose is sugar-free to keep it keto.
Want to make this keto egg salad even healthier? Swap the mayo for blended avocado, smooth cottage cheese, or even Greek yogurt for a lighter twist. I also like to sneak in a handful of microgreens like arugula, pea shoots, or radish, and sprouts like alfalfa or fenugreek for extra nutrients and fresh, peppery flavors.
What’s The Difference Between Eggs?
If you have ever stood in front of the egg section in the grocery store and wondered about the difference between the types of eggs, you are not alone.
Choosing the right eggs makes all the difference in this egg salad. I recommend looking for organic eggs whenever possible, as these typically come from happier hens that roam freely, which also tends to produce tastier, richer yolks. To meet organic standards, the hens must also feed on an entirely organic diet free of pesticides, hormones, synthetic fertilizers, herbicides, and animal byproducts.
While “free-range” used to be an indicator of a good egg, this is no longer the case. Although the hens have “access” to an outdoor area, it does not mean they go outside, and the outdoor space may also be only a small area.
Eggs that are stamped “Pasture-Raised,” “Animal Welfare Approved,” or “Certified Humane” have excellent reputations for the care that goes into raising the hens.
How To Make Ahead And Store
This egg salad is best stored in an airtight container in the refrigerator and should be eaten within 4 days. Freezing isn’t recommended because the mayo can separate, leading to a less appetizing texture. Hard-boiled eggs can be stored in the refrigerator for up to 7 days. I usually just pop them back in the egg carton and label it with “HARD-BOILED” and the date they were cooked.
Serving Suggestions
Get dipping and slathering! My favorite way to serve egg salad is, of course, between two slices of bread; try out this Almond Flour Bread to keep it keto. I also like to make Keto Tortillas and stuff them with egg salad and Bacon In The Oven to have cute, little egg salad tacos for my lunch.
Sometimes, when I’m too lazy to slice and toast some bread, the best option is to dip away instead! My favorite keto-friendly crackers are these Keto Tortilla Chips, these Flax Seed Crackers, or these Almond Flour Crackers.
Ingredients
- 6 large eggs at room temperature
- 1/4 cup sugar-free mayonnaise or cottage cheese
- 1 teaspoon Dijon mustard
- 1/4 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons chives finely chopped
Instructions
- Bring a medium pot of water to a boil on high heat. Once boiling, lower the heat to medium high and use a large spoon to slowly lower the eggs individually into the water. Gently boil for 10 minutes.
- While the eggs are cooking, prepare an ice bath by filling a medium bowl with lots of ice and some cold water. When the eggs are done, use a spoon to transfer them to the ice bath so they stop cooking.
- Once the eggs are cool enough to handle, gently crack each egg all over on a flat surface. Tap the bottom and four sides of the egg, as this will help to loosen the shell for easier peeling. Peel each egg.
- Chop the hard-boiled eggs into small pieces and place them in a medium mixing bowl.
- Add mayonnaise, Dijon mustard, sea salt, and black pepper to the bowl.
- Mix all the ingredients until well combined. Stir in the chives for added flavor and color, then serve.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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