Keto Egg Salad [Low Carb, Gluten Free]

Keto egg salad is one of my favorites to whip up when I need something quick, easy, and satisfying. We make a batch of hard-boiled eggs with each weekly meal prep for uncomplicated no-cook meals, which makes a simple egg salad recipe even more painless.  I’m telling you, this recipe is unsupervised-five-year-olds-can-pull-it-off easy.

TLDR? Jump to the Recipe!

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Keto Egg Salad

You may be wondering if you can eat egg salad on keto. The quick answer: yes, egg salad and keto can be a match made in heaven. But why is that? Let’s do a quick Q&A to learn why this may be a good recipe for you!

Keto egg salad no avocado

Can you eat boiled eggs on keto?

A keto diet requires carbohydrate restriction to induce nutritional ketosis. Choosing low carb ingredients is an effective way to do this. At only 0.72g of carbs per 100g, eggs can be a great choice for those limiting their carb intake. Eggs are staunchly squared away at the low end of the carbohydrate spectrum! You can definitely eat eggs on keto, boiled or otherwise.

Carbs in hard-boiled egg: 0.56g

In a single large, hard-boiled egg, there are only 0.56g of carbohydrates. Many people mistakenly believe that eggs are a zero carb ingredient. Scant as they may be, eggs do indeed have a tiny amount of carbohydrates. 

Not to worry! Most people can achieve nutritional ketosis eating up to 50 grams of total carbs daily (~25g net carbs). That’s about 89 large eggs in one day–a non-issue unless you are Cool Hand Luke or competitive egg-eater Joey Chestnut. In other words, eggs should be the least of your worries as a keto dieter. Now, what about a keto egg salad?

What is egg salad made of?

Egg salad is made of hard-boiled eggs, a creamy base sauce, chopped veggies, and seasoning. For example, in my keto egg salad recipe I use mayonnaise, mustard, green onions, pickles, and black pepper. These are all low in carbs and taste fantastically mixed all together, but any one of those elements could be swapped out to suit your needs.

How about mashed avocado, lime, red onion, and cumin to make a guacamole-inspired keto egg salad? Or plain Greek yogurt, lemon, cucumber, dill, and garlic for a tzatziki-style egg salad? You can get creative with the basic concept of a recipe and come up with something truly unique. My go-to keto egg salad recipe may not be as innovative, but there’s no shame in sticking with the classics!

Carbs in Egg Salad

In this keto egg salad recipe as written, there are 2.1g total carbs (1.65g net) in a single serving. If you alter the recipe or build your own, you can use a nutrition app like Cronometer to tally up the totals for your version. 

How to make keto egg salad

How to Make Keto Egg Salad

Once you’ve figured out what ingredients you’d like to include in your keto egg salad, the rest is a snap. First things first, you’ll need hard-boiled eggs. If you don’t make a habit of prepping them weekly like Yours Truly, then you’ll need to carve out some additional time to cook and cool your eggs. 

To hard-boil eggs, place them in a pot and cover completely with water. Bring to a boil on the stovetop and cook for about 6 to 7 minutes. Carefully transfer the eggs to an ice bath or run them under cold water. Now it’s salad time, baby!

Peel the eggs, then chop or mash them with a fork to make small chunks. Get your creamy base all mixed, then add your chopped eggs in. Season to taste and you’re done! 

You can eat keto egg salad straight from the bowl with a spoon, use it as a dip for veggies, scoop it onto leaves, make a wrap using some keto tortillas, or have a good old fashioned sandwich using your keto bread recipe of choice. I’m partial to topping cucumber slices with egg salad and bacon crumbles. It’s so good!

Boiled eggs on keto

How to Store Keto Egg Salad

My recipe makes a relatively big batch of keto egg salad, enough for four servings. Unless you’re scaling it down or serving a group, you will need to store your salad. This is not a dish that you can leave out on the countertop at room temperature!

To store your leftovers, place the salad in an airtight container and refrigerate for up to one week. Since hard-boiled eggs are only good for up to seven days, consider writing the preparation date on the container or make a note to yourself. 

Tools to Make Keto Egg Salad

Egg Cooker: If you (like me) love a kitchen gadget for everything, consider investing in an egg cooker. You don’t have to fuss with the boiling or the ice bath, and they really do make perfect hard-boiled eggs that are easy to peel. It makes batch cooking eggs for meal prep super simple.

Pressure Cooker: I love cooking eggs in my Instant Pot using the steam setting. It makes it super quick and easy to peel! If you get an accessory steamer rack, you can make up to 14 hard-boiled eggs at a time without them cracking into each other. Game changer!

Other No-Cook Meals & Keto Salad Recipes

Cucumber Noodle Salad

Turkey Salad

Unwich Recipe

Low Carb Potato Salad

Keto Noodle Bowl Salad

Carbs in egg salad
Keto Egg Salad

Keto Egg Salad

Egg salad is one of those things that is keto friendly by default—eggs and mayo? You can’t get much lower in carbs than that. This keto egg salad recipe adds a nice punch of flavor and kicks the sodium up a notch to help manage your electrolyte balance, crucial for feeling your best on a ketogenic diet.



Prep Time 10 minutes


Total Time 10 minutes


Servings 4 servings



Calories 313.7 kcal


Author Tasha Metcalf

Ingredients

  • 6 eggs hardboiled, preferably cage-free
  • 1 tbsp yellow mustard
  • 1/4 cup green onion minced
  • 1 dill pickle minced
  • optional mix-ins or toppings: crumbled bacon, chopped ham, chopped radishes, avocado
  • salt and pepper to taste, optional

Instructions

  1. In a large bowl, combine mayonnaise, mustard, green onion, and dill pickle, along with any other low carb mix-ins you desire.

  2. Chop hardboiled eggs and add to the mayonnaise mixture. Mix until the sauce evenly coats the eggs.

  3. Season with salt and pepper to taste.

  4. Serve immediately or refrigerate.

Recipe Notes

Dill pickles and brine are salty–added salt is optional and may not be necessary. Be sure to taste before adding in salt!

SERVING SIZE = 1/4th of Recipe

NET CARBS = 1.65g

Nutrition information is based on a single serving and is provided as a convenience for Ketogasm readers. Data may vary based on brand and recipe variation. Click here for  more detailed nutrition information.

Nutrition Facts
Keto Egg Salad
Amount Per Serving (128 g)
Calories 313.7 Calories from Fat 266
% Daily Value*
Total Fat 29.6g 46%
Saturated Fat 5.9g 30%
Trans Fat 0.15g
Polyunsaturated Fat 14g
Monounsaturated Fat 8.03g
Cholesterol 297mg 99%
Sodium 345.8mg 14%
Potassium 164.19mg 5%
Total Carbohydrates 2.1g 1%
Dietary Fiber 0.43g 2%
Sugars 1.1g
Protein 10g 20%
Vitamin A 12.7%
Vitamin C 2.9%
Calcium 5.9%
* Percent Daily Values are based on a 2000 calorie diet.

Hey babe! I’m Tasha, the lady behind Ketogasm. I love to get creative in the kitchen, geek out on nutritional science, and help badass ladies like you transition to a keto lifestyle. Whether you are healing with food or transforming that beautiful body of yours, I hope you find the resources on this site to be helpful along your way!

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