Keto egg salad is creamy, fresh, and so easy to make! This low-carb egg salad recipe is simple yet full of flavor and includes several ideas for how to enjoy a classic egg salad. Serve it with your favorite low-carb bread or keto biscuits, as lettuce wraps or on a bed of greens for a non-boring salad situation. Stir in fresh herbs, add a celery crunch, pile on a couple of bacon strips- or don't- the best part about egg salad is that anything goes.
Is egg salad underrated? I definitely think so. For me, egg salad used to trigger memories of a packed school lunch with a semi-drippy, questionably warm and pungent egg salad sandwich inside. I was the child whose mom packed whole hot dogs (and no bun), leftover Filipino food that, while delicious, required the use of a microwave... and egg salad sandwiches (I still love you, mom!).
Fast forward two decades and I'm now past my egg salad sandwich trauma. 😉 In fact, egg salad doesn't deserve such a bad rep after all! Make it fancy and French, like this keto asparagus with gribiche, or keep it simple for an an easy, healthy lunch or dinner, whether you're new to keto/low-carb or a seasoned pro.
keto egg salad tip
Truth: egg salad is already very keto-friendly. Eggs, mayo, herbs/spices of choice. It doesn't get more low-carb-high-fat than that, right?
This low-carb egg salad recipe is just like many other egg salads out there with one exception- and perhaps the most important difference- choose your mayo wisely.
Most types of store-bought mayonnaise are made with high omega-6 oils (like canola oil and vegetable oil) which are pro-inflammatory. Even varieties labeled as "olive oil mayonnaise" only contain a small amount amount of olive oil and are primarily vegetable or canola oil (take a peek at the ingredient list!).
This low-carb egg salad recipe is easy to make and can come together in minutes, especially if the eggs are already boiled.
Here's what you'll need to make the perfect keto egg salad:
- eggs, pasture-raised when possible
- fresh chives
- fresh dill
- red onion
- mayonnaise, preferably a paleo-friendly mayo made with healthy, non-inflammatory oils like avocado oil
- fresh lemon juice or apple cider vinegar
- spicy brown mustard
- salt and pepper
- garlic powder
- smoked paprika
- optional add-ins like celery (if you like a bit of crunch in the egg salad), avocado cubes, and crumbled bacon
The most simple, low-carb egg salad recipe only requires three steps:
- Boil the eggs. Best if done ahead of time so they can be chilled.
- Mix the ingredients. Chop the boiled eggs, toss them in a bowl. Add the chives, dill and onion (and optional add-ins). In a separate dish, whisk together the mayo, mustard, vinegar/lemon juice, and salt and pepper. Pour the mixture over the eggs and herbs, then toss to combine. Add smoked paprika, to taste.
- Serve the keto egg salad. Just because it's keto doesn't mean you have to skip the bread. You can spoon this egg salad into your favorite low-carb tortillas or low-carb bread, on top of this savory almond meal bread, or onto romaine or butter lettuce for easy lettuce wraps.
tips for the perfect keto egg salad
- If using celery, make sure it's finely-diced. If the pieces are too large, you'll get a low-carb egg salad with more "crunch" than "creamy."
- Keto egg salad with avocado is another easy way to up the healthy fats and flavor. Slice the avocado and serve it on top of the egg salad or chop it into cubes and gently fold it in at the end.
- Add more salt, pepper, and paprika to taste. You can stir the paprika in or sprinkle some on top at the end.
- Since there is mayonnaise in this, store it in the refrigerator and keep it chilled.
frequently asked questions
Can you have boiled eggs on keto? You certainly can! With their moderate fat, high protein, low-carb makeup, eggs are an ideal keto food.
What can I use instead of mayonnaise in egg salad? For this low-carb egg salad recipe, you can substitute mayonnaise with a low-carb/low-sugar Greek yogurt or a dairy-free ricotta.
How many net carbs are in egg salad? This keto egg salad has only 2g net carbs per serving!
how to serve low-carb egg salad
The best thing about this low-carb egg salad recipe is that it's a handy one that will leave you with many meal or snack options. Egg salad sandwiches aren't the only way to eat it.
- In lettuce wraps: My favorite lettuce to use is butter lettuce. Even thought it's delicate, it's pliable and easy to wrap. Chard and romaine leaves are a great option if you prefer a more hardy green.
- On bread or toast: There are many store-bought options for low-carb bread these days which means a classic egg salad sandwich isn't completely out. Take it next-level by making it BLT-style, pile on dill pickles or pepperoncinis for extra flavor, or spread it on toast with a drizzle of sriracha and avocado slices for one epic breakfast.
- In a tortilla: Both store-bought and homemade low-carb tortillas are an easy vessel for this low-carb egg salad. Any and all sandwich variations can be wrapped into a tortilla, too.
- On meats or veggies, a la gribiche: Have you tried gribiche sauce? It's so similar to this low-carb egg salad recipe, which means you can enjoy keto egg salad in the same way.
- As a dip or spread: Enjoy with a plate of raw veggies or eat it with your favorite low-carb crackers.
- On greens: Get your greens in and go the salad route! This keto egg salad is perfect on top of fresh greens, another protein if you'd like, and with other salad add-ins.
Hopefully this low-carb egg salad recipe makes meal prep-whether it's breakfast, lunch or dinner- a tad easier for you! It's a classic, and so versatile too.
you might also love...
- Keto quiche lorraine, a low-carb and gluten-free version of the traditional savory quiche.
- Keto steak salad with Dijon balsamic dressing. Fresh and flavor-packed!
- Looking for some keto egg recipes for dinner? How about this low-carb shakshuka, keto asparagus with gribiche, or this keto cobb salad.
- 6 eggs (pasture-raised when possible)
- 2 tablespoons red onion, chopped
- 1 tablespoon fresh chives, chopped
- 1 tablespoon fresh dill, chopped
- 1 celery stalk, finely chopped (optional)
- ⅓ cup mayonnaise (preferably avocado oil mayo)*
- 1 tablespoon Dijon or brown mustard
- ½ teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon garlic powder
- 1 teaspoon lemon juice or apple cider vinegar
- smoked paprika, to taste
- Fill a pot with enough water to boil 6 eggs (they should be submerged completely). Bring it to a boil, then reduce the heat to a simmer and gently lower the eggs into the boiling water. Boil the eggs for 12-14 minutes, then remove the eggs from the heat and transfer them into a bowl of ice water. Once they're cool, remove the shells. Use immediately or chill them in the refrigerator some more (they shouldn't be warm).
- Chop the cooled eggs into rough, bite-sized pieces and place them in a medium mixing bowl.
- Add the chopped onion, chives and dill (and celery, if using). Toss to combine.
- In a small dish, whisk together the mayonnaise, mustard, salt, pepper, garlic powder and lemon juice. Pour it over the egg mixture and gently mix until everything is well combined.
- Stir in smoked paprika, to taste. Serve immediately or chill in the fridge.
Optional add-ins: avocado cubes, crumbled bacon, capers, chopped dill pickles or dill pickle juice.
If using celery, make sure it's finely-diced. If the pieces are too large, you'll get a low-carb egg salad with more "crunch" than "creamy."
Add more salt, pepper, and paprika to taste. I prefer smoked paprika but regular paprika is fine too.
Since there is mayonnaise in this keto egg salad, store it in the refrigerator and keep it chilled.
This keto egg salad will keep for up to 5 days (or until the fresh herbs start to wilt).
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 242Total Fat: 21gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 287mgSodium: 611mgCarbohydrates: 3gNet Carbohydrates: 2gFiber: 1gSugar: 1gProtein: 10g
This nutritional information is approximate and is provided for convenience as a courtesy.