When it comes to super-delicious, insanely easy, and extremely healthy high-fat meals for your low-carb diet, keto egg salad is one of the best options to hit your keto macros. Not only can you prepare the entire thing in just a few minutes, (after boiling and peeling the eggs), but it’s highly versatile in all the different ways you can enjoy it.
Make a low-carb sandwich by adding this keto egg salad recipe to a slice or two of keto-friendly bread, or dip into it with keto-friendly crackers, keto tortilla chips, or raw low-carb veggie sticks. You can also put it over a salad, into lettuce cups, or eat it right by the spoonful! You can even mix it up with different herbs, spices and veggies to change up the taste as your preferences change - you have a ton of options!
This particular keto egg salad recipe features additional highly-nutritious, totally-yummy high-fat ingredients like avocado and bacon, which really takes the taste level off the charts as well.
Read on for the full benefits of this healthy egg salad recipe for keto, and then get the full instructions for how to make it below!
Eggs for Heart, Eye and Brain Health
You probably already know that eggs have a high fat content, but you may not know that they contain incredibly heart-healthy fats. In addition, eggs also contain powerful antioxidants for eye health, and important nutrients for optimal brain function.
Eggs are packed with vitamins, minerals, protein and healthy fats. Plus, they’re even considered a food that can help reduce your risk of certain diseases, support eye and skin health, and improve the workings of your brain. The fatty acids in eggs are omega-3 fats that can help lower levels of dangerous triglycerides in your body, along with cholesterol levels. They also help increase the “good” cholesterol in your body – protecting heart health.
The antioxidants they contain, lutein and zeaxanthin, are especially important for eye health. In addition, eggs contain choline, a nutrient essential to the proper workings of your brain, which may also positively affect mood, memory and cognitive function.
Avocado for Fiber and Potassium
Next, unlike many standard egg salad recipes for keto, this one includes avocado – which makes it extra creamy, and also supplies invaluable fiber that many people on low-carb diets miss out on. Along with a high fiber content, avocados are also packed with essential vitamins and minerals – including 26% of the daily recommended value of vitamin K in one serving.
Avocados are also high in folate and vitamin C, and have more potassium in a standard serving than bananas do! You can get 14% of the daily recommended value of potassium from avocado, versus 10% from banana. Potassium is very important for your body’s cells and some studies show that high potassium levels may lead to a reduced risk of heart attack and stroke.
Tips For Making This Egg Salad Recipe For Keto
Ready to dig in?! You’ll make this recipe like any other standard egg salad recipe, with the addition of a few more high-fat ingredients. However, we have a few tips for you on the quickest way to make it and also how to ensure it’s as healthy as possible…
1) Peel your eggs faster
If you don’t already know this trick, eggs are easiest to peel after they’ve been immersed in either an ice bath or chilled water. To do this, boil your eggs as you normally would, then when they’re ready to remove from the stove, dump out the hot water from the pot and replace it with cold water or ice. Let the eggs chill there for about 10 minutes; Then, roll them under your hand on a towel or paper towel for easy peeling.
2) Choose a smarter mayo
Next, when you hear the word “mayo” you probably don’t immediately think of a health food – but the good news is that it can be, it just depends on the one you choose. Whereas some mayos, (especially mayo “mixes”) contain additional ingredients, you want one with just a few standard ingredients: eggs, olive oil, vinegar, and a natural acid like lemon juice.
Make sure that your mayo of choice doesn’t contain sugar, which is very anti-keto! You can also make your own homemade mayonnaise, which is easier than you might think.
3) Switch it up
Finally, just a note that while the following egg salad recipe for keto is an exciting spin on typical egg salad, (with high-flavor bacon, and rich and indulgent avocado), you can also switch it up as you see fit. If you like things spicy, add in some chopped jalapenos or chili powder for some extra heat. Or, throw in some cut up red peppers or hemp seeds for added crunch, or herbs like dill or parsley for more fresh flavor– the options are bountiful!
Read on to get the full recipe, below, and enjoy all the flavors of this keto staple meal!
- 8 hard-boiled eggs, chopped
- 4 tbsp mayonnaise
- 1/4 lemon, juice
- 1 avocado, diced
- 4 sliced bacon, diced
- salt and pepper
- romaine lettuce
- in a bowl, combine mayo, lemon juice, and salt and pepper to taste. Mix well.
- Add the eggs, avocado, and bacon. Mix again.
- Serve in lettuce cups and enjoy!
- 351 calories
- 10g carbs
- 4g net carbs
- 28g fat
- 17g protein
Looking for more healthy keto recipes? Check out more delicious, nutrition-approved 310 keto recipes here!